Every day millions of people use milk when they add it to their coffee, tea, or cooking recipes. For a long time, cow’s milk has been the most popular and usually only milk option. However, now there are many milk alternatives.
In fact, there are so many milk alternatives that it can be a bit overwhelming when you look at that section of the grocery store. Which ones are the best? With choices likealmond milk, oat milk, soy milk, and more, it can be tough to know where to begin. Thankfully, we broke them down for you, and we’re excited to discuss them all here.
Cow’s Milk Vs. Non-Dairy Milk
Cow’s Milk Advantages
There are many advantages to cow’s milk. It contains a number of important nutrients, including calcium, vitamin D, natural sugar, potassium, vitamin B12, and more. Cow’s milk is also a solid source of protein, offering about 11 grams of protein per serving.
With several options to choose from, including whole milk, 2%, 1%, and even skim milk, it’s easy to find the one that best suits your diet needs and brings the health benefits you’re looking for.
Cow’s Milk Disadvantages
There are a few disadvantages to cow’s milk. For one, it has a higher calorie count, making it less than ideal for people on certain diets. Cow’s milk also contains a sugar called lactose. As many people get older, they are less able to digest lactose sugars, so cow’s milk can become less enjoyable.
Non-Dairy Advantages
Alternative types of milk are made of types from different types of food like oats, soy, hemp, and nuts. These foods do not contain the lactose sugar of cow’s milk, so they can be consumed by those with lactose intolerance.
Also, since alternative milk sources do not spoil easily, the milk made from them has a longer shelf life.
Non-Dairy Disadvantages
While there are a lot of benefits to alternative milks, one disadvantage is their nutrients compared to cow’s milk. Non-dairy milks do not contain as many vitamins and minerals. Manufacturers have to fortify them with additional nutrients such as vitamin D and calcium.
Why Choose a Dairy Alternative?
Reasons for picking a dairy-free alternative form of milk for your smoothies, cereal, and more, go beyond just the nutritional value. Some people just prefer them to cow’s milk. Others have to avoid milk due to allergens. Here are some of the most popular reasons why people choosealternative milks:
Lactose Intolerance
Lactose intolerance occurs when the body has issues digesting the lactose found in cow’s milk and milk-related products, like cheese and ice cream.
Symptoms of lactose intolerance include gas, diarrhea, an upset stomach, nausea, and more. Those with the condition have two choices: take a medication that helps digest lactose, or avoid cow’s milk altogether by drinking and eating products made of alternative milks. Lactose-free milk is also an option.
Milk Allergies
Milk allergies are entirely different from lactose intolerance and fall into the category of general food allergies. People with a milk allergy need to avoid all of the products made with cow’s milk, including the beverage itself. If not, they could develop an upset stomach, rash, or an even more serious condition called anaphylaxis.
Dietary Restrictions
There are some diets that simply don’t allow people to consume cow’s milk. One example of this is the vegan diet, where people don’t eat or drink any animal products whatsoever.
Some vegetarian diets also restrict dairy. For those who are on one of these diets, alternative milks and cheeses are the best options.
Additives in Cow’s Milk
It’s no secret that cow’s milk tends to have some additives these days, such as hormones and antibiotics. While these things are given to the cows, they still end up in the milk.
There are many reasons why dairy farmers give these additives to their cows, but the fact that they end up in the milk gives some people pause.
Personal Preference
Sometimes, there’s no exact reason why you prefer alternative milk over cow’s milk. You might not like the taste of cow’s milk and love drinking almond milk or soy milk instead. No matter why, there’s nothing wrong with preferring one of the alternatives instead of the more traditional cow’s milk.
These are just a few examples of the many reasons why people choose not to drink cow’s milk. Thankfully, there are just as many types of alternative milks, allowing people to choose what works for them.
Alternative Milk Options
With plenty of alternative milks to choose from, how do you know which is best? There are so many to pick from that you probably feel overwhelmed while looking at the refrigerated case. Here’s a breakdown of your options to help you choose.
Rice Milk
Rice milk isn’t one of the most common milk alternatives, but it has its fans. This type of milk is a great option for people with multiple food allergie, who are often allergic to soy and nuts.
It has a very naturally sweet taste, and thanks to the additives, it has plenty of calcium and vitamin D. With that said, rice milk is low in fiber andprotein, and it can be high in both calories and carbohydrates.
Cashew Milk
Cashew milk is popular with people who want a creamy beverage without any of the lactose that comes in cow’s milk. This version is bad for people with a tree nut allergy, but good for those who can’t have dairy. Cashew milk is usually full of vitamins D and E, as well as calcium. It’s also low in carbs and fat, making it a heart-healthy choice.
Almond Milk
As long as you’re not allergic to tree nuts, almond milk is a wonderful alternative milk. It’s made by allowing almonds to soak in a vat of water before straining the liquid to remove large solids and then blending in some of the smaller solids. The resulting milk is low in fat and carbs, but it often has added sugar. Look for unsweetened almond milk if you want the healthiest form of this nut milk.
In addition, some of the usual additives, like vitamin D and calcium, are also mixed in during the blending process. Almond milk isn’t the greatest source of protein. For an alternative milk that can offer a larger amount of protein, try soy milk.
Soy Milk
Soy milk is one of the most common alternative forms of milk. Made from legumes, it’s available in sweetened and unsweetened varieties.
It has a nutritional background that’s very close to that of cow’s milk, so it’s helpful for anyone who needs those nutrients to stay and feel healthy. In addition, unsweetened soy milk is low in fat, but high in protein. Some people avoid soy because the soybean plant has been genetically modified, but then so are many of the other foods that we eat.
Oat Milk
Oat milk, with its creamy texture and less nutty flavor, is chock full of nutrients, including vitamins A, D, and B12, and has plenty of phosphorus and calcium. You do need to watch out for carbohydrates if you’re on a low-carb diet, since oat milk does tend to be high in this macro.
If not, then feel free to enjoy a glass of this milk substitute. The fiber, healthy fats, and more make this beverage well worth it. Plus, it tastes a little like oatmeal. How can you go wrong with that?
Coconut Milk
There are two main types of coconut milk, and they’re easy to get confused when reading about them. Rest assured, when you’re in the grocery store, you won’t get them mixed up! Standard coconut milk is usually sold in cans and is in the baking ingredient aisle. It's used for everything from soups to cakes.
The other type, sometimes called coconut milk beverage, is the one that’s a known alternative milk. This version has a lot of saturated fats (the bad kind for heart health), but it is rather low in calories and tastes sweet enough to make most people happy.
Hemp Milk
Hemp milk can be a bit tricky to find at the grocery store. You’re more likely to find it in specialty stores and health food stores. If you can find it, you’re in for a treat. It’s low in calories, high in healthy fats, and even has omega-3s, which are antioxidants that can slow the aging process.
Although some manufacturers add sweeteners to their hemp milk, you can find unsweetened versions. This version is free of carbs, but full of magnesium, calcium, and iron.
Final Thoughts
As you can see, there are manyalternative milks to choose from. Since many of them are fortified with the nutrients that you need, you don’t have to sacrifice your health over your morning breakfast.
There’s no right or wrong here. You might prefer the taste of one over another, or simply like the idea of cashew milk more than soy milk. Whatever works for you. All that matters is that you have an alternative milk option to go with yourmeals.
Sources:
The Seven Healthiest Milk Options | Healthline
What You Need to Know When Choosing Milk and Milk Alternatives | The Cleveland Clinic
What Is the Best Alternative to Milk? | Roswell Park Comprehensive Cancer Center