Dairy alternatives: What you should know
More and more consumers are saying no to cow’s milk and choosing alternatives such as almond milk and oat milk instead.
Between 2009 and 2015, worldwide sales of nondairy milk alternatives more than doubled. About the same time, U.S. sales of cow’s milk dropped 13 percent.
While nondairy milk options have existed for decades, choices were often limited to soy milk and rice milk sold in nonperishable cartons. Not anymore.
“The companies producing nondairy alternative products know that today’s consumer is more willing to try something new,” says Lisa Cooper, a registered dietitian with Orlando Health.
Consumers are switching from cow’s milk for many reasons, including lactose intolerance, adopting a plant-based diet and health concerns. Plant-based fats in dairy alternatives are healthier than animal-based fats.
But watch out for added sugars. “These are commonly found in flavored varieties of dairy alternatives such as vanilla-flavored almond milk,” Cooper says. “Also, check to see if the product contains any added nutrients, such as protein, calcium or vitamin D.”
What’s missing?
Health professionals recommend cow’s milk because it provides calcium, vitamin D, protein and a variety of micronutrients the body needs, especially to build strong bones. Skipping cow’s milk means you will want to get these nutrients from other foods.
• Excellent sources of calcium include fish with soft bones (salmon and canned sardines); leafy green vegetables (broccoli, kale and bok choy); and calcium-fortified foods, such as breakfast cereals and fruit juices.
• Foods that are high in vitamin D include fatty fish (salmon, trout, mackerel and tuna), cheese, egg yolks, beef liver and fish-liver oil.
• Good sources of protein are seafood, chicken, beef, eggs, legumes (beans, peas and lentils), nuts, seeds and soy products like tofu.