Got milk?

Perhaps, not anymore.  Since the 1970’s, America’s cow milk consumption has been making a steady march downwards, dropping nearly 25% in the last 40 years.  It’s not difficult to see why!  If you recently took a walk down the dairy aisle at your local grocery store, you may have noticed the overwhelming selection of ‘milks’—almond, cashew, coconut, rice, soy, hemp, etc.  Making the healthy choice seems so confusing, doesn’t it?

So, what is the healthy choice?  Are there benefits to choosing a non-dairy milk?  Or does cow’s milk reign supreme?  June is National Dairy Month, meaning it’s high time to address the dairy dilemma and get to the bottom of our nation’s milk mania.  Here’s the breakdown of the upsides and downsides of our nation’s best sellers:

 

Cow’s Milk Soy Milk Almond Milk Rice Milk
 

 

 

 

 

 

 

 

 

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 8 g protein per cup.

 

Excellent source of 8 essential vitamins and minerals- Vitamins D, B2, B3, B12, & A, plus calcium, potassium, and phosphorus.

 

Balance of natural protein, fat and carbohydrates makes milk incredibly satiating.

 

‘Filtered’ or lactose-free milk can be tolerated by individuals with lactose-intolerance.

 8 g protein per cup (the highest protein non-dairy milk choice)

 

Natural isoflavones- may lower cancer risk.

 

Usually fortified with Vitamin D and calcium to support.

 

No saturated fat

 

Only 90 calories per cup.

 Unsweetened almond milk has less than 60 calories per cup.

 

Usually fortified with Calcium and Vitamin D to support bone health.

 

Light, nutty taste.

 

No saturated fat.

 Allergy friendly!

 

Most brands are enriched with Calcium, Vitamin D, & B12.

 

Naturally sweet taste.
 

 

 

 

 

 

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 Saturated fat in higher fat milks may increase risk for heart disease.

 

With 120 calories per cup in 1% milk, cow’s milk is the highest calorie choice.

 

Individuals with lactose intolerance will need to drink a filtered or lactose-free cow’s milk.

 Added sugars- 1 cup vanilla soy milk has 15 g sugar!

 

Vegan friendly

 Only 1-2 g protein per cup.

 

The heart-healthy benefits of eating whole almonds does not pertain to almond milk.

 

Many nut milks have nearly as much sugar as a soda- careful to avoid sweetened or flavored milks.

 

Vegan friendly

 Imbalanced nutritional profile- virtually no protein or fat.

 

High concentration of simple-refined carbohydrates.

 

Recently, plant-based milk has been perceived as more nutritious than cow’s milk.  Before you trade in your dairy for a more chic alternative, it is important to understand that non-dairy alternatives were created to meet the nutritional needs of those with lactose intolerance or vegan dietary restrictions- NOT because they are nutritionally superior to cow’s milk.  Also, be aware that just because it’s called ‘milk’ doesn’t mean it’s nutritious!  Many dairy-free milks are packed with added sugars and are very limited in the protein and fat departments.

Cow’s milk nutrition reigns supreme- therefore, do not swap out your dairy for a hip alternative in the name of health.  Good ol’ milk is still good milk!

Hopefully your next trip down the dairy aisle is more enjoyable.  Cheers!