Are Non-Dairy Milks Really the Best Choice?
Dairy foods, such as milk, yogurt, cheese and milk-derived protein powders (i.e., whey and casein), provide several important nutrients and are good sources of high-quality protein for promoting training adaptation and often recommended as a recovery drink for athletes as it aids in muscle repair, rehydration and replenishment. However, some people may choose to stop eating dairy either due to experiencing problems when eating dairy or following a vegan lifestyle. Allergies and intolerances are the most common reasons for choosing dairy-free products.
Dairy allergy is an immune reaction to one or more proteins in milk, which the body incorrectly recognizes as harmful, leading to a dangerous histamine response. The severity and symptoms of the allergy vary but can be life threatening. This allergy is common in children and usually resolves itself by early adolescence. Unfortunately, dairy foods should be avoided with an allergy unless indicated as safe by a doctor.
Lactose intolerance is the inability to digest lactose, milk sugar, due to low levels of lactase, the enzyme that breaks down lactose. Everyone has this enzyme as a child but as some people age the amount of lactase reduces, which means they are unable to breakdown lactose. This can cause symptoms of diarrhea, gas and abdominal pain. People with lactose intolerance can still eat a variety of dairy foods and usually don’t experience symptoms in foods with low lactose content, such as cheese, butter, cream, Greek yogurt, lactose-free cow’s milk and whey or casein protein powders.
Why are there all these non-dairy milk alternatives, when you can get lactose-free milk and dairy products?
It is important to note non-dairy milks, such as almond milk, oat milk, coconut milk, soy milk, rice milk and pea milk are not actually milk and vary significantly in nutritional value from cow’s milk.
If someone has a dairy allergy, they will be unable to have any dairy products, unless approved by their doctor, due to being allergic to the protein in dairy. Non-dairy milk alternatives can be a good substitute.
Cow’s milk
naturally contains thirteen nutrients including protein, calcium, phosphorus, potassium, vitamins A, B12, D, B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), zinc, iodine and selenium
contains 8 grams of protein per cup (8 fl. oz.), which is higher than most alternatives
One of the primary sources of calcium in the American diet. Calcium is naturally in cow’s milk, while non-dairy milk alternatives usually contain fortified calcium, which means calcium has been added and not naturally occurring
Contains naturally occurring sugar, lactose, and no added sugar. Most non-dairy milks contain added sugar, such as cane sugar or cane juice, which is indicated on the ingredient list of the label
Almonds are healthy, so almond milk is a good choice?
Almond milk is lower in calories than milk, usually contains vitamin A, D and E, calcium and potassium (4 out of the 13 nutrients from cow’s milk), low amounts or lacks B vitamins, and very little protein, 1 gram per cup. Many brands of almond milk may only contain as little as 2% almonds, which is equivalent to approximately 3-4 whole almonds per cup of milk, which explains the low amount of protein.
Which is the best alternative?
Soy milk is the preferred alternative to cow’s milk as it is one of the only plant-based complete protein sources, meaning it contains all the essential amino acids our body needs, with 8 grams of protein per cup. Soy milk also contains omega-3 fatty acids, fiber, magnesium and fortified with calcium vitamin A, B2, B12 and D.
Overall, there really is no substitute or replacement for cow’s milk. Cow’s milk and plant-based drinks, like non-dairy milk alternatives, are not nutritionally comparable. Most non-dairy milk alternatives contain very little protein and can be loaded with added sugar. While cow’s milk contains natural sugar and a good source of protein.
Many people believe they are lactose intolerant, when they can actually tolerate small amounts of dairy. If you think you may have a dairy allergy or are lactose-intolerant, follow-up with your doctor to confirm an accurate diagnosis.