Non-dairy beverages a good alternative for many
Got milk? Yes, indeed, and some of it comes from coconut palms.
The lineup of non-dairy, plant-derived beverages that resemble milk is growing all the time. While soy and rice “milk” once were the only choices, today the consumer who doesn’t drink cows’ milk can pick from oat, almond, hazelnut, sunflower, coconut and even hemp milk, as well as soy and rice.
Kim Whittington, a registered dietitian who’s manager for the local WIC (Women Infants and Children) nutrition program, says the non-dairy beverages are a good substitute for milk, especially for people who have dairy allergies or intolerances. Vegans, animal advocates and people with environmental concerns also can safely drink the plant-based beverages instead of cows’ milk, she says.
On the plus side, Whittington says the milk substitutes have low levels of saturated fat and cholesterol, but so does 1 percent or fat-free cows’ milk. Two of her concerns are that the sugar content of the non-dairy beverages often is high unless they are unsweetened, and, except for soy, they tend to be low in protein.
“There are 12 grams of natural sugar in (cows’) milk, which is a good amount. Chocolate rice milk has about 30 grams a serving. An adult woman should have about 24 grams of sugar a day and a man 36 grams.”
Calcium types differ
The type of calcium contained in the various products is important, too, Whittington says. Cows’ milk and some of the milk substitutes contain calcium carbonate, which the body absorbs easily and which is preferable to the tricalcium phosphate in other milk substitutes. The ingredient listing on the product label should specify which type it contains.
The vitamin D differs, too. Cows’ milk contains vitamin D3 while the plant milks contain vitamin D2, but both types are well-absorbed by the body.
Whittington says there’s no legitimacy to the notion that people shouldn’t drink cows’ milk — unless they are allergic to it or are lactose-intolerant.
“Once kids turn 1, we recommend they drink whole milk until they’re 2. The brain is still developing and the fat in whole milk helps that development. At 2 years old, we recommend they switch to 2 percent or lower for the rest of their life. It has fewer calories and fat but still has the same nutrients.”
Cost is one of the downsides of the milk alternatives, according to Whittington. A gallon of cows’ milk usually is about $3.50, while the plant milks average $2.50 to $2.75 a quart, with hemp being closer to $3.75 a quart.
Whittington says she’s able to suggest soy milk for WIC clients who can’t drink cows’ milk because the USDA has determined it contains enough protein and calcium to meet their nutritional needs.