Cow's milk intake is on a steep decline while dairy alternatives soar in popularity. What's the reason behind this industry change and is it warranted? We piece apart the various debates surrounding the use of dairy alternatives and piece apart the science to see where nutrition experts weigh in with regard to what's best. Join us for a trendy topic with lots of RD opinions!
Shownotes and Resources:
Some High-Calcium Foods to Try:
Tofu made with calcium-sulfate 350 mg per ½ cup
Sardines, canned, with bones 325 mg per 3 ounces
Cooked collard greens 210 mg per ½ cup
Cooked bok choy 190 mg per ½ cup
Canned salmon 181 mg per 3 ounces
Figs 135 mg per 5 figs
Cooked white beans 120 mg per ½ cup
Cooked spinach 99 mg per ½ cup
Almonds 93 mg per ¼ cup
Cooked kale 90 mg per 1 cup, raw
Chia seeds 60 mg per tablespoon
Sesame seeds 51 mg per tablespoon
Non-Dairy Milk
Pros
Cons
Almond
Unsweetened = fewer calories, less fat, less carbohydrate
High in calcium, vit D, vit E
Does not contain soy
Some companies adding pea protein
Low in protein (1 gram/cup)
Sweetened varieties high in sugar (16 grams/cup!)
Carrageenan - Some people are sensitive to this seaweed-based thickener and stabilizer sometimes used in non-dairy beverages.
Soy
Similar amount of K+ to cow’s milk
Highest in protein and same as cow’s milk (8 g/cup)
Fortified with vitamins A, D, B12, calcium but naturally contains calcium and vit D
Allergen
Sweetened varieties high in sugar
Coconut
Creamy texture
Saturated fat from MCT
No sugar
Fortified with vit A, B12, D, calcium
50% more calcium than cow’s milk
No fiber or protein
Rice
Good for nut or soy allergies / non-allergenic
Neutral flavor
Less creamy
No protein
Highest in carbohydrate/sugar
Thinnest consistency
Least favorable nutrition profile
Hemp
High in ALA form of omega 3’s
Good in baked goods – neutral flavor
Offers 2-3 grams protein/cup
“Earthy” flavor that can be unpleasant to some
Oat
Provider fiber (2 grams/cup) and iron
Contains phytochemicals
Protein-containing (AMT??)
Low in protein
Naturally-occuring sugars make it the high in carb
Macadamia
Contains monounsaturated fat
Low in protein
Pea
Neutral taste
8 grams of protein per cup
We don't love the taste :)
Flax
Similar nutrition profile to almond
Omega 3’s from ALA
No protein
Thickeners and emulsifiers for pleasant mouthfeel
Food and Nutrition Research - Milk and Dairy Products: Good of Bad for Human Health? An Assessment of the Totality of Scientific Research
NPR – Why Are Americans Drinking Less Cow’s Milk?
Food & Nutrition – Help Meet Calcium Needs with Non-Dairy Sources
Food & Nutrition – Non-Dairy Milk Alternatives
Food & Nutrition – Got Non-Dairy Beverage?
Food & Nutrition – What is the Best Milk Substitute?
Food & Wine – Non-Dairy Milks Ranked
Taste of Home – Best Dairy-Free Milk Alternatives
Vox – “Fake Milk”: Why the Dairy Industry is Boiling over Plant-Based Milks
