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(HealthNewsDigest.com) – It used to be simple. You needed milk, so you chose whole milk, lowfat or skim. Lactose intolerant? You selected from the limited brands of lactose free milk. Vegetarian? Soy milk was one of the few plant-based milk substitutes available. Today the landscape has changed. The milk section has exploded – almond, macadamia, cashew, coconut, hazelnut, hemp, rice, oat, banana, and the old standby soy milk. We even have a new acronym for this category – nondairy milk alternatives (NDMA).
The question of dairy milk versus nondairy milk is a political, economic and nutritional issue. The House of Representatives has a Dairy Pride Act that seeks to enact a law that would only allow dairy based foods to be labeled milk or dairy. Needless to say, the dairy industry is in full support of this legislation because the sale of nondairy milks is growing yearly, while dairy milk sales are dropping. The FDA has weighed in requesting public comments over whether to allow plant-based foods to use milk in their labeling. While the lawmakers, the dairy industry, and the growing milk alternative industry groups battle it out, let’s look at the issue from a nutrition vantage point.
First question, why have you decided to buy a nondairy milk for your family? Many immediately would answer – because these alternative milks are healthy. Though this may be true in a broad sense that milk alternatives are not an unhealthy food, they are not a nutrition equivalent for milk and there are notable nutrition distinctions between the products.
Are you or someone in the family lactose intolerant? Lactose-free dairy milk would be an equivalent to regular dairy milk and most milk alternatives are lactose free, but again the nutritional profiles of lactose-free milk and milk substitutes could vary a great deal.
Are you a practicing vegetarian or vegan? In that case a nondairy milk is an appropriate substitute for dairy milk which is not a part of your diet. However, once again, the substitute needs to be chosen for a reason. Is it for taste or is it to replace the nutrients that might be provided from dairy milk?
Dairy milk’s inherent nutrition profile is tough to match. It provides 9 essential nutrients, high quality protein, and no added sugar. Although cow’s milk does contain 12 grams of sugar per cup, it is natural sugar (lactose) that does not count as added sugar. Nondairy milks are manufactured by extracting plant material – soy, nut, rice – into water. They are made to resemble milk with the addition of ingredients that offer a similar mouthfeel. Milk substitutes are often flavored or sweetened because the original variety could be very bland and lack taste. Nutrition labels are now required to list “added sugar” so it is easy to determine how much may be in the milk substitute brand you bought.
Nondairy milks often to do not provide the protein quantity or quality found in dairy milk. A glass of milk offers 7 to 8 grams of high quality protein that is easily absorbed by the body. Just one serving of milk provides over half the protein needed by a toddler daily and 40% of the protein needed by a young child. Few milk substitutes offer an equal amount and the value of a plant-based protein may not be equivalent or as bioavailable.
The quality of nutrients found in milk have been well studied but the bioavailability of fortified nutrients added to milk substitutes lack information. Just adding a nutrient to a food does not guarantee it will be absorbed and used efficiently by the body. Calcium from milk is highly absorbable because of other constituents found in milk aid in absorption. Most milk substitutes are fortified with calcium but the amount that is actually absorbed may vary from brand to brand.
Cow’s milk versus nondairy milk alternatives – let’s look at what we know to help you decide which choice is best for your family.
Nondairy milks can be a tasty alternative beverage but they often cost more than milk and may not offer the same nutrition profile. They are fine for adults or those who do not eat animal foods, but they are not a good milk substitute for growing children.
Dairy milk is a well-documented healthy food that improves health and insures adequate bone health throughout life. Only soy milk is a nutritionally equivalent plant-based substitute.
Dairy milk use is falling while nondairy milk use is increasing. Consider carefully why you are making this switch for yourself and your family.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com or on twitter: @JoAnnHeslinRD.