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Giving up dairy? Here are some plant-based alternatives to choose from
There was a time not too long ago when someone with a dairy allergy had next to no choices when it came to replacing milk in their diet.
Black coffee was something they just had to get used to.
Now, the choices are abundant. In fact, it’s very easy to get confused among the various “milks” (that really aren’t milk) that are as easy to pick up at the grocery store as a quart of cow’s milk.
Are these nut milks and other drinks really “milk”? What is their nutritional value, and how do they compare to dairy milk? How can you choose, and how can you be sure you’re choosing the best one for you?
Let’s demystify the three most popular milk alternatives and learn how long they’ve been around — and what they’re made from.
That way, you can choose the one that works best for you.
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Milk alternatives on the rise
In 2014, the milk industry retired its slogan, “Got Milk?” The slogan originated in 1993 as an effort to rebrand a product that, for most people, was not really something they thought about much.
As one woman in a focus group put it, “The only time I notice milk is when I run out of it.”
The ad campaign focused on milk’s nutritional value and how it could fuel every aspect of your life.
Today, though, with milk consumption down by 25 percent between 1975 and 2012, products like almond, soy, and rice milk are upstaging their dairy counterpart.
While these milk alternatives are not nutritionally identical to cow’s milk, they are excellent alternatives if dairy is not in the cards for you. You just need to be aware of the differences to choose what’s right for you…
Soy milk: The granddaddy of milk substitutes
Tofu, the solid form of soy milk, was first written about in 900 A.D. But it wasn’t until 1917 that the first commercial soy milk was sold in the United States.
Soy milk is a protein-rich alternative to milk, but it is lacking in calcium. A cup of unfortified soy milk has only 25 mg of calcium, while a cup of high-calcium, low-fat milk has 375 mg.
However, most soy milks sold today are fortified and can have even more calcium than dairy milk, up to 450 mg per cup.
For a time, several years ago, soy milk got a bad rap for its potentially high phytoestrogen content, which can stimulate the growth of breast cancer.
According to recent studies, soy that is not genetically modified may actually reduce a woman’s risk of dying from breast cancer.
The bottom line: If you’re going to buy soy milk, choose unflavored, organic soymilk in order to preserve the protein it contains. And if you have gastritis or irritable bowel syndrome, be aware that too much soy can cause bloating.
Almond milk: Nutty flavor, vitamin-rich
Almond milk has become more popular in recent years, partially because it has never carried the health concerns that were attached to soy.
Almond milk has fewer calories (90 calories per cup), no saturated fat or cholesterol, and about 25 percent of your daily vitamin D requirement and almost half of your daily vitamin E. A lot to recommend it!
Just be aware that it is not a match with dairy milk when it comes to protein. Although almonds themselves are high in protein, with an ounce boasting 6 grams, the “milk” made from pulverizing them has very little, since most of the protein-rich nut meat is strained out.
The bottom line: Almond milk’s nutty flavor is enjoyed by many, and they’re good milk alternatives, as long as you’re supplementing your diet with protein.
Rice milk: Sweet and tasty, but be sure to take your vitamins!
Rice milk is actually processed, milled rice (the husk, bran, and germ are removed), blended with water until it becomes a liquid. It’s got a naturally sweeter taste than almond or soy milk because carbohydrates become sugar during the milling process.
You really want your rice milk to be fortified with calcium and vitamins since on its own it contains almost none. It also has almost no protein. On the upside, though, it’s the least likely of this trio of “milk alternatives” to cause allergies.
The bottom line: Rice milk is a great choice if you are lactose intolerant, but has twice as many carbs as milk, and nearly no nutrients. Some brands are enriched with chickpea protein for extra protein.
Sources:
By Joyce Hollman
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