The Scoop on Milk & Milk Alternatives
- mavseatwell
- Feb 22, 2022
- 4 min read
Hey, Mavs! Today we are discussing cow's milk and milk alternatives. Media has made soy, oat, and almond milk very trendy, but I want to highlight the nutritional facts of each milk alternative, and give you the tools to pick the milk option that will be best for you! Of course regular milk and lactose-free milk will also be discussed and compared to these milk alternative options.
Cow's milk is not only delicious, but it also provides several beneficial nutrients. In fact, milk is special because it combines nine essential nutrients: protein, calcium, phosphorus, vitamins A, D, and B12, riboflavin, niacin, and pantothenic acid. Just one cup of whole milk provides 8g of protein, 8g of fat, 12g of carbohydrates, 12g of sugar, and 149 calories. 2% and skim milk will provide less calories and fat, so I recommend looking into these options if total calorie and fat intake is a concern for you.
There are about 30 million American adults that are lactose intolerant, which simply means they cannot digest or break down lactose, a sugar that is found in milk. For individuals with lactose intolerance, consuming dairy products can cause an upset stomach among other digestive symptoms. So what do you do if you love milk but are lactose intolerant? Well, you can choose lactose-free milk or a milk alternative. These options are fantastic for people with lactose intolerance, and can be just as nutritionally beneficial for everyone else.
Lacoste-free milks, such as Lactaid or Fairlife milks, still have all the dairy components, but the lactose is removed. If you are someone that really loves regular cow’s milk but are lactose intolerant, this is a fantastic option for you. Lactaid whole milk provides the exact same nutrients that regular milk provides, so you aren't missing out!
Some people decide to no longer consume dairy products or simply prefer the taste of milk alternatives. Milk alternatives are also a great option for people with a milk allergy. Although milk alternatives can be great, healthful options, they can also be loaded with hidden added sugars and contain long ingredient lists. When choosing a milk alternative for yourself, take a minute to check out that food label and ingredient list.
The first milk alternative we will cover is soy milk. Soy milk is my personal favorite, and can come sweetened or unsweetened (remember that this will affect the nutritional composition with added sugars). Regular soy milk contains 7g of protein, 4g of fat, 8g of carbohydrates, 6g of sugar and 100 calories. Soy milk is the milk alternative that provides the closest amount of protein to cow’s milk. If you’re looking for a milk alternative and prioritizing protein intake, this may be a great option for you! Another benefit of soy milk is that it is rich in omega-3 fatty acids, which can support brain and heart health. Next time you’re at the store, try out WestSoy organic unsweetened soymilk, which has a clean ingredient label and no added sugars. Another great option is Silk organic unsweetened soy milk. This option also has no added sugars, and contains additional vitamins.
Next, let’s talk about almond milk. Due to it’s mild flavor, this option is probably the easiest transition from regular milk. Almond milk provides 1g of protein, 3g of fat, 2g of carbohydrates, less than 1g of sugar (unless choosing sweetened) and 40 calories. If your main priority is weight management, this could be a good milk alternative for you. Almond milk is also rich in vitamin E, which can lower the risk of stroke and heart disease. On your next shopping trip, try Elmhurst unsweetened milked almonds or Three Trees original almond milk. Both of these options contain no added sugars, and the only ingredients are filtered water and almonds!
Our final milk alternative we will cover is oat milk, which has a very similar consistency to regular milk. Oak milk provides 4g of protein, 2.5g of fat, 24g of carbohydrates, 19g of sugar, and 130 calories. For those with a tree nut or soy allergy that prefer a non-dairy option, oat milk is a great alternative. Oat milk is also a great way to get a bit of fiber into your diet, which studies have shown Americans are lacking. Several vitamins and minerals are typically added as well, to more closely reach the nutritional composition of dairy milk. A couple options to try are Elmhurst unsweetened oat milk and Mooala unsweetened organic oat milk, which both have zero added sugars and are free of oils.
Whether you decide to drink regular milk, lactose-free milk, or a milk alternative, it is important to be knowledgeable of your options. Depending on your nutritional goals, you can pick a milk that works best for you! Below is a nutritional comparison of all of the milk and milk alternatives we covered.
Milk Variety | Whole Milk | Lactose-Free Milk | Soy Milk | Almond Milk | Oat Milk |
Protein | 8 g | 8 g | 7 g | 1 g | 4 g |
Fat | 8 g | 8 g | 4 g | 3 g | 2.5 g |
Carbs | 12 g | 12 g | 8 g | 2 g | 24 g |
Sugar | 12 g | 12 g | 6 g | <1 g | 19 g |
Calories | 149 kcal | 149 kcal | 100 kcal | 40 kcal | 130 kcal |
Of course there are several more alternatives available, but always remember to do a little research to find out which option may be best for you based on your nutrition goals. And don’t forget to check out that nutrition label and ingredient list when choosing a brand or variety at the store!
Stay healthy, Mavs!
Written by: Jennifer Lara, dietetic intern
Reviewed by: Carly Richter, RDN, LD
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