Read labels to determine dairy milk substitute merits

Dairy milk has always been an American household favorite beverage. Though you may have noticed the milk aisle at your local supermarket has been changing.

A growing selection of nondairy milk alternatives made from nuts, seeds, beans and other plants make up a large portion of what is now available on the dairy aisle shelves.

An interest in healthful products that are easily digestible has fueled the demand for nondairy alternatives, but are they more healthful?

While people are eating more yogurt and cheese than ever before, the market for dairy milk is actually shrinking. Among the nondairy alternatives, almond milk is the most popular.

In fact, the rise in almond milk is a contributor to decreased dairy milk consumption. This surge in the consumption of almond milk is likely fueled by its “health halo” effect, the overestimation of the healthfulness of a food or beverage based on one single claim. In the case of almond milk, its perceived healthfulness is derived from being made from almonds.

We know that almonds are a nutritious food, but almond milk is nutritionally dissimilar to almonds, lacking the significant amount of protein, fiber and omega-3 fatty acids per serving that the nuts contain.

The primary ingredient in commercial prepackaged almond milk is water. Plus, many nondairy milk alternatives contain added sugar and artificial thickeners and stabilizers that are not so desirable.

So when comparing the nutritional value of dairy milk to almond milk and other nondairy beverages, how do they stack up?

Most nondairy milk alternatives are formulated to be similar in both taste and nutrition to dairy milk and, therefore, are fortified with essential nutrients commonly found in dairy milk including calcium, vitamin D, vitamin A, vitamin E and potassium. This means that the vitamins and minerals are added to the nondairy product during manufacturing.

However, when comparing the macronutrient profile of dairy milk and almond milk, they are quite different. Dairy milk provides considerably more carbohydrates and protein per serving than unsweetened almond milk.

Whole dairy milk is significantly higher in fat than almond milk. This explains why dairy milk has more calories per serving than does almond milk.

Some athletes drink dairy milk for its carbohydrate and protein content as a post-workout snack to help replenish muscle energy stores and promote muscle recovery.

Even with its balanced nutritional profile, some people steer away from dairy milk due to lactose intolerance, the inability to properly digest the natural sugars found in milk. For those wanting the higher protein content of milk but unable to tolerate the lactose, fairlife ultrafiltered milk has 50 percent more protein and 50 percent less sugar than regular milk, plus it is lactose-free. In addition, it contains 30 percent more calcium per serving than regular dairy milk.

There are more choices among dairy milk and nondairy beverages than ever before, leading to even more misconception about which one is best.

When selecting the best milk for you and your family, it’s important to read the Nutrition Facts food label to check for the essential nutrients that we count on from dairy products such as calcium, vitamin D and protein. Plus, be sure to read the ingredient list for wholesome ingredients and no added sugar.

While there are seemingly endless options available, they are certainly not all nutritional equals.