Not too long ago, the only thing you could drown your cereal in was whole cow’s milk. Now cow’s milk comes in all sorts of varieties: whole, 2%, 1%, skim, and even lactose-free milk. And now there’s even more options: soy, pea, hemp, flaxseed, oat, coconut, rice, almond, cashew, peanut, banana, macadamia, pistachio, hazelnut, pecan, buckwheat, chia, and quinoa…just to name a few. In fact, a 2018 statistic revealed that almost one-half of Americans consume plant-based milks, including 68% of parents and 54% of people younger than 18. Each type of milk has its own pros and cons, depending on a person’s diet, health, nutritional needs, and taste preferences. In this episode, we’re going to talk about cow’s milk vs milk alternatives.  

What to look for in milk alternatives: 

1. 7-8g protein per serving 

2. As few as ingredients as possible 

3. The word “unsweetened” and “0g added sugar” 

4. Limited saturated fat (especially in ones made with coconut or added protein) 

5. Not too much sodium – less than 140 mg of sodium per cup 

6. Fortification with calcium and vitamin D 

7. Additional nutrients you’re personally concerned about  

What to avoid in milk alternatives: 

1. The word “sweetened” and added sugar (ex: sweetened vanilla almond milk-13g added sugar compared to 0g in 1 cup unsweetened) 

2. Barista blends – these are good for frothing but usually contain lots of added sugar 

3. Additives such as carrageenan and vegetable gums (thickening agents/preservatives that can have adverse effects in large amounts)

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