A popular saying is, “Cow’s milk is for baby cows” (not people). So does that mean that almond milk is for baby almonds? While you may or may not find that logic amusing, it brings up some questions about the increasing prevalence of non-dairy milk. I am not referring to the products that have been around for decades that are made primarily of oils and artificial ingredients, such as the old fashioned non-dairy creamers. Instead, I am referring to products such as coconut milk, almond milk, soy milk, etc.
For those of you who remember when soy first came on the market, it seemed as though it was exotic and strange. First there was tofu, which was touted as a replacement for meat. Then it began popping up in the form of cheese. Soy slowly worked its way into our food until it seemed that it was in everything. It is no surprise that soy milk was the first non-dairy milk that could be used as a replacement for dairy milk in everything from a bowl of cereal to baking. Hence, the question, “Why are there so many different choices for non-dairy milk?” A few of those reasons are: personal taste, nutritional needs, food allergies, and medical needs.
With so much emphasis these days on healthy eating, many people are looking for alternatives to cow’s milk. Most of the non-dairy milk choices are lower in total fat and saturated fat than whole milk or 2% cow’s milk. They are naturally lactose free, more easily digestible, and less likely to cause sinus congestion. Many are lower in calories than milk from cows. Some even contain a small amount of fiber. Most commercially available dairy milk comes from factory farms and has the potential to come from cows that are given antibiotics, growth hormones, and are fed food that contains genetically modified organisms. Unless your dairy milk is labeled “certified organic”, you will not know what is in it.
To help you decide if one of the non-dairy milks is for you, I will compare the 8 most popular ones. The sugar in cow’s milk is naturally occurring and is around 12 grams per cup. The sugar content for unsweetened non-dairy milk is comparable, but watch for added sugar in the sweetened ones. The lower protein levels combined with higher sugar levels can raise blood sugar and insulin levels. Unsweetened milk is best and, for most people, it doesn’t take long to get used to. I recommend you start with the unsweetened ones and give yourself a couple of weeks to see if it agrees with you.
Avoid milks with additives such as carrageenan, which is a known carcinogen. Also, avoid artificial colors and flavors. If you prefer sweetened milk, look for the ones sweetened with pure cane sugar verses ones sweetened with rice syrup, although rice milk is almost always sweetened with rice syrup. Never buy a product with high fructose corn syrup, as it is highly inflammatory and has been linked to arthritis, heart disease and diabetes. Always read the label because each brand is different and the label “All Natural” does not guarantee that it is free from additives.
Comparisons made based on 8 ounces, or 1 cup of unsweetened milk:
Soy Milk
– 6-7 grams protein
– 90 calories
– 3.5 grams total fat, 0.5 grams saturated fat
– 1 gram sugar
– Generally fortified with calcium, vit. D, vit. B12, and sometimes iron and Omega 3
– Known allergen
– Not recommended for daily consumption, especially for children and men, due to evidence that it causes hormone imbalances.
Almond Milk
– 1 gram protein
– 40-60 calories
– 2.5 grams total fat, 0 grams saturated fat
– 0 grams sugar
– Contains vit. E, generally fortified with calcium, and vit. D
– Known allergen (nut)
Coconut Milk (from a carton)
– 1 gram protein
– 60 calories
– 5 grams total fat, 5 grams saturated fat
– 1 gram sugar
– Contains Medium Chain Triglycerides (MCT)
– Contains potassium, magnesium, phosphorus, vit. B, and electrolytes
– Canned milk very high in fat and calories (used for cooking)
Rice Milk
– 1 gram protein
– 80-90 calories
– 2.5 grams total fat, 0 grams saturated fat
– 10 grams sugar
– Fortified with calcium, niacin, vit. B12, vit. A, vit. D, and iron
– Usually sweetened
Oat Milk
– 4 grams protein
– 130 calories
– 2.5 grams total fat, 0 grams saturated fat
– 19 grams sugar
– 2 grams fiber
– Contains less calcium and protein than soy
– Thick and creamy feel
– May not be gluten free unless certified gluten free
Hazelnut Milk
– 2 grams protein
– 110 calories
– 3.5 grams total fat, 0 grams saturated fat
– 14 grams sugar
– Contains riboflavin and calcium
– High sugar content
– Known allergen (nut)
7 Grains
– 3 grams protein
– 140 calories
– 2 grams total fat, 0 grams saturated fat
– 16 grams sugar
– Contains calcium, omega 3, vit. B2, vit. B6, vit. B12
– 1 gram fiber
– Made with oat bran, rice, triticale, wheat, barley, spelt, and millet
Hemp Milk
– 2-3 grams protein
– 140 calories
– 6 grams total fat, 0.5 grams saturated fat
– 6 grams sugar
– Contains calcium, phosphorus, vit. D, vit. B12, and magnesium
– Contains all essential amino acids
Dairy Milk (for comparison)
– 9 grams protein
– 90-150 calories (skim to whole milk)
– 0-10 grams total fat, 0-6 grams saturated fat (skim to whole milk)
– 12 grams sugar
– Contains calcium, vit. B12, vit. D
– Known allergen
Whichever form of milk you choose, whether it is dairy or non-dairy, look for certified organic labelling to make sure you are getting the purest milk available. Most types of non-dairy milk are found in the refrigerated section right next to dairy milk. There are also shelf stabilized cartons available on grocery store aisles. It may be necessary to visit health food stores to find the less popular types, such as hemp or hazelnut. Non-dairy milk should not be given to children under one year of age as a replacement for dairy because it is not nutritionally balanced for developing infants.
When trying out a new type of milk, use it consistently for 2 weeks to make sure that there are no food intolerances or digestive issues, particularly with children.
References
Brown, E. N. (2012, February 3). Eat. Retrieved from Blisstree: www.blisstree.com/2012/02/03/food/nutrition/non-dairy-milk-alternatives-comparison-233/
Cornucopia News. (2013, December 20). Retrieved from The Cornucopia Institute: www.cornucopia.org/2013/12/carrageenan-risks-reality/
Erin. (2010, August 12). Blog. Retrieved from Athletic Minded Traveler: athleticmindedtraveler.com/blog/milk-it-does-a-bod-good-but-which-type-soy-almond-rice-hemp-or-dairy
Ipatenco, S. (2014, March 27). Food and Health. Retrieved from Livestrong.com: www.livestrong.com/article/512124-what-are-the-benefits-of-hemp-milk/
Sugar, J. (2011, October 01). Fitness. Retrieved from Popsugar: www.fitsugar.com/Calories-Dairy-Free-Milk-19253218
