Can’t stomach milk? Supermarket shelves are lined with lots of alternatives: soy, rice, hemp, almond, coconut, you name it. But which dairy-free option is right for you? Find out if milks really do your body good…
As a kid, milk was part of your daily diet, from morning cereal to midday cookie dunking.
But the older we get, the less we drink – and the more we need. Women, in particular, require milk’s bone-builders: protein, calcium, potassium, and vitamins A and D.
Some women cut out milk because of lactose intolerance or an allergy; others stay away because of worries with weight and cholesterol levels. Or maybe they just never liked the taste.
Whether you choose dairy or go dairy-free, cow’s milk and its alternatives offer a host of flavors and health benefits. Read on to find out which is the best for you:
1. Cow’s Milk
What it is: Americans consume about 583 million cups annually, according to 2008 statistics from the U.S. Department of Agriculture.
No wonder: Milk from cows’ mammary glands is packed with calcium – 1 cup provides about 30% of daily requirements (around 300 mg). Plus, it has protein, says Bethany Thayer, R.D., of the Henry Ford Health System in Detroit, Mich.
What’s good: All cow’s milk is fortified with vitamin D, which the body needs to absorb calcium. (This practice began in the 1940s to reduce the incidence of juvenile rickets, a skeletal disorder in children.) Milk also contains potassium and phosphorous, which helps build strong bones and teeth.
Calorie counting? Choose nonfat milk, which has less than half the calories of whole milk (about 80 calories per cup versus about 150 calories) and slightly more calcium.
Watch out for: The 1% or 2% you see on a milk carton refers to the percentage of fat compared to the other nutrients. So how much is in a glass? Here’s the skinny on fat content:
Skim milk – less than 0.5 grams of fat per 8-ounce glass
1% milk – about 2 grams of fat per 8-ounce glass
2% milk – about 5 grams of fat per 8-ounce glass
Whole milk – 8 grams of fat per 8-ounce glass
Some people get diarrhea, bloating and gas from cow’s milk. That’s because they lack lactase, an enzyme that digests lactose, the naturally occurring milk sugar.
If you’re lactose intolerant, it doesn’t mean you have to give up dairy: Lactose-free milk, like Lactaid, has the liquid form of lactase, so it’s easier to digest. Or you can take an enzyme supplement with your first sip of dairy.
However, if you’re allergic to milk, rather than intolerant, these methods won't help you.
Nutrition Facts:
Cow (whole, 1 cup)
Calories: 147
Total fat: 8.1 g (4.6 g sat fat)
Cholesterol: 24 mg
Carbs: 19.9 g
Sugars: 12.9 g
Protein: 7.9 g
Calcium: 276.1 mg (30% of Daily Value)
Potassium: 349 mg (10% DV)
Nutrition Bonus: Vitamin A (6% DV); Vitamin C (4% DV); Vitamin D (25% DV); Thiamin (B1) (3% DV); Riboflavin (B2) (12% DV); Vitamin B12 (18% DV); Magnesium (3% DV)
2. Goat’s milk
What it is: This milk, from goats, is gaining popularity in the U.S., but it’s a staple in the rest of the world. In this country, it’s most often consumed as a cheese. It tastes slightly sweet and sometimes has an offensive odor that puts people off.
What’s good: Goat’s milk has even more calcium than cow’s milk, with more than 30% of daily value, and more tryptophan, an essential amino acid that helps the body process protein.
Watch out for: Goat’s milk has lactose, so it may not work if you’re lactose-intolerant. It’s also higher than cow’s milk in saturated fat, with 6.51 grams in 8 ounces.
Nutrition Facts:
Goat (plain, 1 cup)
Calories: 169
Total fat: 10 g (6.5 g sat fat)
Cholesterol: 27 mg
Carbs: 11 g
Sugar: 11 g
Protein: 9 g
Calcium: 327.4 mg (32.7% DV)
Potassium: 498.4 mg (14% DV)
Nutrition Bonus: Vitamin A (9% DV); Vitamin C (5% DV)
3. Soy Milk
What it is: A popular milk alternative, soy milk is made by soaking soybeans and grinding them with water to create a milky liquid. It comes in many flavors – vanilla or chocolate, for example – that are great in coffee, smoothies or just plain.
What’s good: Soy milk is rich in protein and doesn’t have saturated fat. Plus, consuming 25 grams of soy protein daily in any form may reduce the risk of heart disease, according to the Food and Drug Administration (FDA).
Watch for: Soy protein can interfere with mineral absorption, including iron, says Kerry Neville, R.D., a spokeswoman for the American Dietetic Association (ADA).
Soy milk is also low in calcium, so choose a brand that has been fortified with calcium and vitamin D. And shake the carton before pouring a glass – these added nutrients can settle at the bottom.
Nutrition Facts:
Soy (1 cup)
Calories: 100
Total fat: 4 g (.5 g sat fat)
Carbs: 8 g
Dietary fiber: 1 g
Sugars: 6 g
Protein: 7 g
Calcium: 300 mg (25% DV)
Potassium: 498 mg (14% DV)
Nutrition Bonus: Vitamin A (10% DV); Calcium (25% DV); Iron (1% DV); Vitamin D (7%; DV); Riboflavin (B2) (20% DV); Magnesium (9% DV)
4. Almond Milk
What it is: This nut milk is made by soaking ground-up almonds. It comes refrigerated or on the shelf in plain, vanilla and chocolate flavors and is a great choice for people with allergies to dairy, soy or rice. The rich, nutty taste makes it good for smoothies, coffee and baked goods.
Why it’s good: Almond milk is a natural calcium source, providing 20%-30% of the daily recommended value. It’s also low in calories and saturated fat.
Another bonus: It’s a natural source of vitamin E – a fat-soluble vitamin that acts as an antioxidant to fight cell damage – providing half the daily recommended value, says Elisa Zied, R.D., author of Nutrition at Your Fingertips (Alpha Books).
Watch out for: Almond milk is relatively low in protein with just 1 gram per cup (versus 7.9 grams in cow’s milk and 7 grams in soy milk) and is missing the B vitamins of cow’s milk, Zied says. Beware if you’re allergic to nuts.
Nutrition Facts:
Almond (1 cup)
Calories: 60
Total fat: 2.5 g (0 g sat fat)
Carbs: 8 g
Dietary fiber: 1 g
Protein: 1 g
Calcium: 180 mg (20% DV)
Nutrition Bonus: Vitamin A (10% DV); Iron (2% DV); Vitamin D (25% DV); Vitamin E (50% DV); Magnesium (4% DV)
5. Rice Milk
What it is: This dairy-free beverage made from ground rice isn’t as thick as cow’s milk. It comes in plain or vanilla flavors, and you’ll find it refrigerated or on the shelf.
What’s good: It’s good for dieters. Rice milk has no saturated fat and 1-2 grams of heart-healthy unsaturated fat per cup, Zied says.
Watch out: It can’t match cow’s milk protein content: The rice beverage has only 1 gram of protein per cup versus 8 grams in cow’s milk, Thayer says.
Plus, carb-counters beware: Rice milk – like the grain – is a carbohydrate, with twice as many carbs per cup as cow’s milk. (Cow’s milk is considered protein.)
Nutrition Facts:
Rice (1 cup)
Calories: 120
Total fat: 2 g (0.1 g sat fat)
Cholesterol: 0 mg
Carbs: 24.8 g
Protein: 0.4 g
Nutrition Bonus: Vitamin C (2% DV); Iron (1% DV); Calcium (2% DV)
6. Hemp Milk
What it is: Don’t expect a contact high at breakfast; this trendy milk option is perfectly legal – and might be one of the healthiest dairy-free alternatives.
It’s made from hemp plant seeds, which don’t contain THC (tetrahydrocannabinol), the psychoactive ingredient found in marijuana.
Why it’s good: Hemp milk is healthy, packed with more bone-building calcium and phosphorous than cow’s milk – over 40% of the daily value for each, Zied says.
It also matches cow’s milk protein content with 6-8 grams per cup. Plus, it’s free of saturated fat and has fiber to aid your digestive system.
“Hemp milk also has alpha linoleic acid, which is one of the omega-3 fatty acids you find in flax seeds,” Thayer says.
Watch out for: Hemp milk is thicker and tastes nuttier than soy or rice milks, so it may not appeal to everyone.
Nutrition Facts:
Hemp (1 cup)
Calories: 110
Total fat: 7 g (0.7 g sat fat)
Carbs: 7 g
Dietary fiber: 1 g
Protein: 5 g
Calcium: 20 mg (2% DV)
Nutrition Bonus: Iron (20% DV)
7. Oat Milk
What it is: This non-dairy alternative is made from ground up oat groats (the broken-up hulled grain). It has a mild, nutty flavor.
What’s good: Watching your cholesterol levels? Oat milk is free of saturated fats.
Watch out for: It’s higher in carbohydrates than cow’s milk and has half the protein of skim cow’s milk.
Oat milk is also a waist-watcher “gotcha,” because it has about 30 calories more per cup than cow’s milk, Zied says.
Plus, some people dislike its grainy consistency.
Nutrition Facts:
Oat milk (1 cup)
Calories: 130
Total fat: 2.5 g (0 g sat fat)
Cholesterol: 0 mg
Carbs: 24 g
Dietary fiber: 2 g
Sugars: 19 g
Protein: 4 g
8. Coconut Milk
What it is: The meat and juice from coconuts are combined to make this rich, creamy milk that’s a staple in Indian and Thai cuisine. It’s good in oatmeal and smoothies too.
Because of its strong, sweet flavor, a little goes a long way.
What’s good: Coconut milk has generous amounts of phosphorous, potassium and fiber (5 grams per cup).
Watch out for: You may love coconut milk in curry, but your waistline won’t, Neville says. One cup has 552 calories, compared with just 80 calories for skim cow’s milk.
It’s also lower in calcium (38 mg per cup, compared with cow milk’s 276 mg) and has less than 5.5 grams of protein.
If you plan to cook with coconut milk, choose the light variety.
Nutrition Facts:
Coconut (1 cup)
Calories: 467
Total fat: 50.5 g (44.8 g sat fat)
Cholesterol: 0 mg
Carbs: 6.6 g
Protein: 4.8 g
Calcium: 42.7 mg (4% DV)
Potassium: 521.4 mg (14% DV)
Nutrition Bonus: Vitamin C (4% DV); Thiamin (3% DV); Niacin (7% DV); Vitamin B (3% DV); Folate (8% DV); Iron (41% DV); Magnesium (26% DV); Phosphorus (22% DV); Zinc (8% DV); Copper (25% DV); Manganese (87% DV)
Milk Terms 101
Confused by your milk label? Here’s the scoop:
rBST free or hormone-free: BST is a natural growth hormone found in cows. The artificial hormone rBST – or recumbent bovine growth hormone – is given to cows to enhance milk production.
“BST is natural, but the idea that your cow has been given additional hormones is scary to people,” Thayer says. Some people believe these hormones affect the endocrine system, but the FDA says they’re safe to drink.
Milk products that are labeled “rBST-free” or “hormone-free” don’t have this artificial hormone.
Organic: These products meet the USDA’s National Organic Program standards and display the official seal. Producers must certify that the food was grown without using growth hormones, antibiotics, pesticides, synthetic fertilizers or sewage sludge.
“If a food is labeled organic, it means the food product has at least 95% organically produced ingredients,” Zied says.
But it doesn’t mean it has more nutrients: Organic and non-organic milk are the same nutritionally.
Lactose-free: Cow’s milk labeled as lactose-free has lactase, the enzyme our bodies need to digest cow’s milk’s sugar – sparing us from stomach problems.
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