By Kim Mendel, RD CDN
Whether you are lactose intolerant or have a milk allergy, or just looking to change your milk and dairy routine, alternative milks may be a good option as they are more easily digested. Many of these alternatives to cow’s milk have been on supermarket shelves for years. In the past couple of years, however, alternative milks have become more popular. There are a variety of choices which can provide many health benefits.
Alternative milk choices include rice, soy, almond, cashew, coconut, hemp, or a combination of any of these, such as coconut-almond. There are even coffee creamers and iced coffees made from alternative milks. People consume these milks for a variety of reasons, including lactose-intolerance, weight control, blood-sugar control, and simply overall taste. As long as you have no known food allergy, it’s just a matter of taste preference. As far as cost, most stores have at least one variety on sale each week. Read labels to find the one that will provide you with the least amount of sugar and calories, if that is what you are looking for.
For comparison’s sake: based on 1 cup of almond milk to 1 cup of cow’s milk, look at the differences:
Almond milk: 30-80 calories, depending upon if its unsweetened, low sugar, or flavored. Chocolate varieties have a calorie range of 100-120, but remember that these calories come from a healthier fat, and also provide more calcium. You may want to choose an unsweetened variety for less sugar. Also, all varieties have no saturated fat as alternative milks are plant based. They provide you with healthier non-artery clogging fat, 50% more calcium per serving, and are low in carbohydrates.
Cow’s milk: 80-150 calories, and all fat comes from saturated fat (animal fat). If you consume whole milk, it has the same amount of fat as a hamburger. The sugar in milk has the potential to raise blood sugar, especially when consuming fat-free milk.
There are many choices and many healthy attributes of alternative milks. When in doubt, start with the unsweetened vanilla, cashew, or almond milk. Use these milks as you would cow’s milk….in your favorite oatmeal or cereal, or have a glassful with your meals. They’re worth a try. Enjoy!
Kim Mendel is a Registered Dietician and Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at km432@cornell.edu