Cow鈥檚 milk has been long touted as a staple to a healthy, balanced diet. The beverage is naturally loaded with many of the nutrients our bodies need. It鈥檚 high in protein, which helps our bodies stay healthy and function properly, and it contains a wide range of vitamins and minerals to support bone development and muscle function.
Unfortunately, not everyone can enjoy dairy milk. is lactose intolerant, while others may have a milk allergy. And some just don鈥檛 like milk.
The good news is there are good alternatives鈥攁nd clear differences鈥攚ith plant-based milk products. The Food and Drug Administration provided to help people better understand the nutritional difference between dairy and plant-based milks.
Here, we clear up the confusion.
Soy milk
Made from soybeans, this plant-based option is second best to dairy milk.
鈥淭his can cover our nutrient needs in a way that鈥檚 comparable or nutritionally equivalent to milk,鈥 says Vanessa Browning, a clinical dietitian at the Osher Center for Integrative 人妻中出视频 at 人妻中出视频 of Utah 人妻中出视频.
While it doesn鈥檛 naturally come with calcium or vitamin D like cow鈥檚 milk, soy milk is fortified with these nutrients. Soy milk is also high in protein like cow鈥檚 milk. A single eight-ounce glass of cow鈥檚 milk contains about eight grams of protein, while a glass of soy milk can contain upwards of 10 grams.
鈥淚f you can鈥檛 have milk, soy milk will give you a really close profile to cow鈥檚 milk. You鈥檒l get the main ingredients needed that help contribute to bone density and bone mineralization, which is one of the main reasons for drinking milk.鈥
Almond or nut-based milk
Almond or nut-based milk can be a good alternative for those who may have a soy allergy. These milks are packed with vitamin E. However, they are lower in protein鈥攐nly about one gram.
Nut-based milks don鈥檛 naturally come with calcium or vitamin D, either. Browning advises to read the nutrition label before you buy it.
鈥淒on鈥檛 always assume the product is fortified,鈥 she says. 鈥淲hile companies are trying to make milk alternatives equivalent to cow鈥檚 milk, they don鈥檛 have to.鈥
Oat milk
Oat milk can be a good option for those who have soy or nut allergies. It naturally contains many nutrients our bodies need such as zinc, magnesium, vitamin A, vitamin B, and potassium. However, it is missing calcium and vitamin D, so make sure the one you choose is fortified with these nutrients.
While it contains more protein than almond or a nut-based milk, oat milk is still much lower than cow鈥檚 milk and soy milk鈥攁bout three grams per eight-ounce glass.
Other alternatives
The list of milk alternatives goes on. While not as common as dairy, soy, and almond milk, there are other options such as pea milk, rice milk, and coconut milk. If using these products as a dairy alternative, make sure they are fortified with calcium and vitamin D.
- Rice milk is very low on the allergy list but high in carbohydrates.
- Coconut milk is very low in protein鈥攍ess than one gram鈥攁nd high in saturated fat. However, it鈥檚 a low-carb alternative that can be gentler on blood sugar levels.
- Pea milk, made from yellow peas, is a high-protein alternative鈥攁bout eight grams per an eight-ounce glass.
Tips for Choosing Milk
Strolling through the dairy aisle can be quite overwhelming these days with many choices. If you鈥檙e looking for a dairy alternative to cow鈥檚 milk, here鈥檚 some nutritional guidance.
- Read the nutrition facts. This is especially important for those who are looking for a dairy alternative. Look at what nutrients are being added.
- Look for calcium and vitamin D. Many of these milk alternatives do not naturally contain these important nutrients. Make sure the product is fortified with calcium and vitamin D.
- Get a protein boost. Dairy milk, soy milk, and pea milk are the best options. Check out the nutrition label to see how much protein is included.
- Stay away from added sugar. Vanilla, chocolate, and strawberry options may look enticing, but take a look at the nutrition label. Many of these products add sugar to help the flavor. While some may have naturally occurring sugars, you鈥檒l want to pay special attention to the added sugar section.