Non-Dairy Milk Substitutes in Your Diet?

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Milk and other food made from cow’s milk are rich in many essential nutrients for humans not just cows. However, dairy products are not well tolerated by most of the human population, so are they really necessary? And what if you just don’t like the taste of milk? Can you get the nutrients you need from non-dairy milk substitutes or otherwise?

Fortunately there are many ways to satisfy your need for the nutrients found in cow’s milk. That’s important for the many people who are lactose intolerant as well as those who have other issues with drinking milk. Evidently, only 25% or so of the world’s adult population can easily digest milk. This group tends to be of European descent. For everyone else, there are other ways to get the calcium, protein, and the B Vitamins found in cow’s milk.

Lactose-reduced and lactose-free milk might be one option if you are lactose intolerant. Fermented dairy products such as yogurt, some hard cheeses, and non-dairy milks might be another option

Alternative Sources for Key Nutrients found in Milk

Dark green leafy vegetables such as kale, collards, and spinach are good sources of CALCIUM. Other foods include salmon and sardines canned with bones, legumes (dried beans), broccoli, and calcium fortified foods and beverages. Many grain and nut milks have added calcium.

Getting enough PROTEIN from sources other than milk is not too difficult most of the time. However, on a low calorie diet it can be a challenge if you are not paying attention. The calories you choose matter. Be aware that most grain- and nut-based milks are not good sources of protein. Soymilk is an exception. Other good to excellent sources of protein include lean meat, poultry, fish, yogurt, cheese, eggs, legumes (dried beans), nuts, and seeds.

Many protein foods are also a good source of the B VITAMINS found in milk. This includes lean meats, eggs, cheese, and yogurt. Green leafy vegetables, legumes (dried beans), and nuts are also a good source of some B vitamins but not B12. This vitamin is only present in foods of animal origin.

Non-Dairy Milk Substitutes

If you cannot or do not want to drink cow’s milk you’ll find there are an abundance of alternative milks. But don’t be fooled by the name milk. These products for the most part do not have the same taste, mouth feel, or color of milk. Milk substitutes also vary considerably with respect to calories and nutrients. But they do fill a need for some people.

Plant-based milks include soy, almond, rice milk and others. Because they are made from grain, nuts, or seeds, they have no cholesterol and some have less fat than cow’s milk. In addition, most have little saturated fat.

These milk products are typically fortified or enriched to have a nutrient profile similar to cow’s milk. Another big advantage to plant-based milks is that most have a long shelf life and can be held without refrigeration until opened.

On the down side, most of these milk substitutes, with the exception of soymilk, have little protein. And many have a considerable amount of added sugar. The American Heart Association recommends women get no more than 5 teaspoons (20 grams) of added sugar each day. The average American consumes 22.2 teaspoons (88.8 grams) of added sugar!

Do check nutrition and ingredient labels carefully to find a product that will work with your dietary needs. Dr. Andrew Weil, a nationally recognized authority in both traditional and alternative medicine, recommends checking food labels very closely if you have an allergy to the protein casein found in cow’s milk. Some non-dairy products also contain casein. (Self-Healing Newsletter, May 2009).

Soymilk

Soymilk is my first choice for a milk substitute. This is based more on nutrition than taste. Many brands of soymilk have about the same or slightly less protein than cow’s milk. Most but not all soymilks have added calcium, certain B vitamins including B12, and vitamins A and D.

I like the convenience of the individual size cartons of milk found in some grocery stores. These are great to have in an office or other setting when there’s no refrigerator. I also like that the cartons can be easily packed for traveling.

Almond milk

Whole almonds are rich in nutrients including protein, magnesium, potassium, manganese, copper, vitamin E, selenium, and calcium. However, the way commercially prepared almond milk is processed very little of the original nutrients are present.

Why is this? Almonds are expensive and so the actual amount used in the making of almond milk may be as few as 4 almonds! (Nutrition Action Healthletter, October 2010) As a result almond milk is very low protein. Most of the other nutrients found in commercially prepared almond milk have been added.

Products vary from one brand to another so check the nutrition label to find the calcium content. Look for vitamin B12 if you are vegan. You may be better off eating whole almonds. You can get calcium and B vitamins from other sources.

Rice Milk

Rice milk might be a good choice for anyone with soy-, gluten-, or tree-nut allergies. It is typically fortified with calcium, vitamin B12, and vitamin D. However, compared with cow’s milk or soymilk, rice milk consists predominately of carbohydrates. And it typically has very little protein.

NOTE: The amount of added sugar in many of these milk substitutes can be substantial.

Your Options if You Simply Don’t Like Cow’s Milk

If you just don’t like milk but don’t have any health issues to consider you have lots of options. You might choose to eat more low fat cheese or yogurt made from cow’s milk to make up for not having milk. (See Yogurt for a Healthy Low Calorie Diet )

Instead of drinking your milk plain or having it with your cold cereal, you might enjoy a cup of skim milk with coffee (cafe au lait). Or you can add milk to your cooking. Skim milk might be included in making soups, casserole dishes, or hot cereal.

Plant-based milk substitutes are an option if you like the taste, the convenience, and you choose the right product to meet your dietary needs

Your Options if You Can’t Drink or Eat Food Made With Cow’s

If drinking or cooking with cow’s milk is not an option, there are alternatives. Depending on your health needs, soymilk, almond milk, and rice milk might be possible options as outlined previously in this article.

Whether you choose one of these non-dairy substitutes or not, be sure to eat a varied selection of nutritious whole foods (suitable for your dietary restrictions) to make sure you are getting all the nutrients you need.

For more information about food allergies and intolerances to cow’s milk you may want to read:

Problems Digesting Dairy Products?

Lactose Intolerance

Food Allergies and Intolerances

Calcium Supplements

Calcium supplements are an option for many women. Getting the nutrients you need from whole foods is best, however, that isn’t always possible. For some women, particularly post-menopausal women, supplements may be a necessity

NOTE: Getting enough Vitamin D is just as important if not more important than getting additional calcium from a supplement. For convenience you might want to have a supplement that contains both.

Non-Dairy Milk Substitutes may or may not work in your diet. Either way, do your best to plan for balance and variety in your diet with plenty of nutrient rich foods. If you do this, you should be fine. Check with your doctor if you have questions or concerns about your particular needs.

 

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