For the last several years, non-dairy milk options have skyrocketed in popularity, directly challenging cow milk for grocery aisle dominance. Most alternatives are fortified with added calcium and vitamin D that’s naturally occurring in dairy, but what about other nutritional items like calories and protein? From lactose tolerance issues to diets to going vegan or dairy-free, there are a number of reasons these alternatives are rising in prominence among shoppers. But how do these alternatives stack up to the long-time staple of cow’s milk? That’s because almond milk is a synthetic product designed to resemble milk. It also does not provide either protein or fiber, so if you’re drinking almond milk, make sure to make up for those nutrients elsewhere. And milk is a great source for that calcium.”, But even within just the dairy milk category, there are still choices to make with regards to, According to Zumpano, “It really depends. A Dietitian Explains This Trendy Dairy Alternative, Yogurt, Vegan, Gelato, Sorbet? All Rights Reserved. It also typically has a bit more protein and fiber than other alternatives. It’s also popular for cooking purposes, like with oatmeal, and as an addition to your morning coffee. If your vegan or lactose-intolerant, cashew milk is yet another nut-based alternative that has a rich, creamy taste. And many non-dairy milk options come in flavored varieties (typically vanilla) to help make them a bit more palpable. Do Face Mask Brackets Work — And Are They Safe. For children under 2, it’s best to give them whole milk. A very popular non-dairy option, the plant-based milk alternative is cholesterol-free, low in saturated fats and high in protein. A more recent, trendy addition to non-dairy milk options, oat milk is made from, well, oats, water and additional ingredients like added oil, gums or thickeners. Besides all these pros and cons of each option, there are a few other things to keep in mind when choosing which milk works best for you. Raw milk is another way of saying “unpasteurized milk. In September, prices spiked to $19.30 per … After that, it’s based on the individual needs and taste preferences of the child.”, For adults, she says it’s also variable but points out, “If you have high cholesterol or you’re trying to reduce calories for weight loss, stick to 2% or less. One big advantage of oat milk for those with dietary restrictions or food sensitivities is that it’s naturally free of dairy, lactose, soy and nuts. Yes, coconut milk beverage because simply “coconut milk” usually refers to the fat- and calorie-laden version found on your grocery shelf that is traditionally used for baking needs. Instead, Zumpano suggests choosing the unsweetened flavored options or add flavor to the plain, unsweetened versions, like vanilla or cocoa powder. Cleveland Clinic is a non-profit academic medical center. That said, if you have a nut allergy, you’ll obviously want to steer clear of almond milk. Almond milk. But for weight gain or if you have difficulty gaining weight, go with whole milk.”. Soy milk, especially if sweetened, can be high in calories and if you have a soy allergen, you’ll want to avoid this option. Like other options, though, coconut milk has zero protein and while it’s low in calories, it’s also high in fat. Like a lot of other non-dairy options, oat milk generally comes with added calcium, vitamin D, vitamin A and riboflavin. These options typically come with added sugars and that brings more calories which offset some of the healthier reasons you’re drinking milk in the first place. You have successfully subscribed to our newsletter. Seifer says almond milk is the plant-based market’s biggest driver, ahead of soy milk at the No. 94 Pasteurized milk has the same nutrients as unpasteurized and either option will still trigger an allergic reaction for lactose-intolerant drinkers. We do not endorse non-Cleveland Clinic products or services. And though there are many coconut milk options that have been diluted to offer less fat and calories, Zumpano advises, “Keep in mind the fat found in coconut milk is saturated fat, which we want to keep at a minimum if heart health is a concern.”. Advertising on our site helps support our mission. Chances are that if you’re an adult, you’re not drinking much chocolate milk (we’re not judging if you do, though), but your kids might be. Zumpano recommends avoiding sweetened versions with their sugar additives and opting for unsweetened varieties instead. The traditional choice of milk, dairy milk, remains the most popular option, especially for children. We do not endorse non-Cleveland Clinic products or services. Hemp milk comes with heart-healthy omega-3 fatty acids and fewer calories than whole milk but, as Zumpano notes, it’s not as readily available at major grocery stores. Fitness, health and wellness tips sent to you weekly. While store-bought cashew milk is, like other options, usually fortified with vitamin D and calcium, it lacks fiber and protein. Cashew milk is loaded up with vitamin E, like almond milk, and low on calories, cholesterol and sugar. Our experts give advice on what to look for when considering what milk beverage is best for you. Your Best Frozen Ice Cream Alternatives, 5 Foods to Avoid When Digestive Troubles Arise, How to Make Healthier Lunches for Your Student Athlete, How to Cope With Holiday Family Gatherings and the Coronavirus Pandemic. Besides being a milk alternative for consumers with allergies (nut, soy or lactose), it has a sweeter taste which usually means less sugar additives. The downside? One of the more popular non-dairy alternatives, almond milk is rich in Vitamin E while being lower in calories than cow’s milk. The price tag on oat milk is almost 2.5 times the cost of dairy milk, at $5.29 a half-gallon. Cow’s milk offers a good balance of naturally occurring calories from fat, protein and essential vitamins and minerals, like vitamin D and calcium, providing key nutrients kids need for growth and development. According to the Centers for Disease Control and Prevention, unpasteurized milk is 150 times more likely to cause foodborne illness than pasteurized milk — and 13 times more likely to lead to hospitalization. One of the more popular non-dairy alternatives, almond milk is rich in Vitamin E while being lower in calories than cow’s milk. 97 - $11.94 $ 11 . Cleveland Clinic is a non-profit academic medical center. There’s nothing wrong with these flavored milks, of course, but it’s all about moderation. The big downside is that rice milk can be high in carbohydrates and calories while having very little protein and fiber. Product Title (3 pack) Almond Breeze Unsweetened Vanilla Almond Milk, 32 fl oz Average Rating: ( 4.5 ) out of 5 stars 223 ratings , based on 223 reviews Current Price $5.97 $ 5 . Oh, and it’s another great lactose-free option and is great for cooking needs, too. 150 times more likely to cause foodborne illness, Is Oat Milk Good for You? Policy. And while some people believe raw milk has more nutrients, promotes better health and might be okay for those with lactose intolerance, it’s actually not advisable to drink it. Cleveland Clinic © 1995-2020. Almond milk and skimmed cow’s milk are nutritionally very similar. High milk prices In 2019, milk prices have risen 16%, according to data from the U.S. Department of Agriculture. And, like other alternatives, it’s well fortified for other nutrients. We took a look at eight varieties of milk and spoke with registered dietician Julia Zumpano, RD, LD, about the differences between all of them and what tips you should keep in mind when choosing one. Oat milk usually has more carbs and calories than other plant-based options, with a serving from most brands adding up to around 100 calories or greater, One big thing to keep in mind, says Zumpano, is that all of these non-dairy options have a wide range in terms of supplements. Policy. Says Zumpano, “Vitamin and mineral supplementation is variable amongst brands even with the same product, like unsweetened almond milk.”, “If you’re looking to maximize certain vitamins or nutrients, such as calcium, vitamin D, vitamin E or riboflavin,” she says, “check specific brands so you can compare and find the highest value of what you’re hoping to achieve.”. The upside, she says, is that coconut milk, if unsweetened, contains no carbs in an 8-ounce serving and can offer a thick and creamy plant-based alternative suitable to dairy and nut allergies. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. Almond milk contains omega-3 fatty acids that are important for heart health, as well as the antioxidant vitamin E. It's naturally low in sugar. Advertising on our site helps support our mission. And, finally, like almond milk, cashew milk is a no-go for anyone with nut allergies. But Zumpano points out, “Adults can benefit from cow’s milk too; as you age, you lose bone density and need sufficient dietary calcium to support healthy bones. 2 spot.
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