Podcast: Play in new window | Download
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