As dietitians, we notice that more and more of our clients are asking about types of milk alternatives. Whether due to lactose intolerance, milk allergy, or preference, many people are switching their milk. There is an increasing number of alternative milk options out there and it can be hard to choose a good substitute. Let’s explore some of the most popular options!
Who needs a milk alternative?
People may be searching for milk alternatives for reasons including dietary preferences, health considerations, or taste preferences. For some, lactose intolerance or dairy allergies necessitate different types of milk alternatives like soy, rice, or almond milk.
Others opt for plant-based alternatives as part of a vegan or vegetarian lifestyle. Additionally, individuals may select milk alternatives for health benefits, such as lower cholesterol and saturated fat content. Cultural influences and taste preferences also play a role, as people explore diverse flavors and textures offered by types of alternative milks.
What are the different types of milk alternatives?
The variety of milk alternatives available on the market has increased significantly over the past few years. Each alternative has its pros and cons when compared to each other and cow’s milk.
Oat Milk
Known for its creamy texture, oat milk has become a popular substitution in coffee at home and in local coffee shops. It is often fortified with vitamin D and calcium, two essential nutrients found in cow’s milk. Oat milk is one type of milk alternative that is allergen friendly, good for those with lactose, nut, and/or soy allergies.
Oat milk is naturally higher in carbohydrates when compared to other milk alternatives, it often also contains added sugars. It is lower in protein, typically only providing 2 grams per serving while cow’s milk provides 8 grams.
Lastly, while oats themselves are gluten free, they are often processed in a facility that contains gluten. Those with celiac disease or severe gluten allergy may want to opt for another type of milk alternative.
Brands to try: Califia Farms
Almond Milk
Almond milk was one of the most popular types of milk alternatives when it came out, and continues to be widely available in supermarkets and restaurants. This milk alternative is low-calorie and low-carbohydrate. Almond milk is a good source of calcium and also has natural Vitamin E which provides some antioxidant benefits. The consistency of almond milk makes it versatile in cooking or baking as a milk replacement.
Limitations of almond milk include being very low in protein, often only providing 1-2 grams per serving. Almond milk is generally not a good substitute for children as it does not provide significant calories and protein needed for growth. Another growing concern with almond milk is its environmental impact.
Depending on farming practices, almond milk requires a significant amount of water to be produced. Almond milk is a thinner consistency compared to cow’s milk, which may not be preferred when substituting in coffee or oatmeal.
Brand to try: Silk Almond Milk
Soy Milk
Soy milk is one of the most similar plant-based milk to cow’s milk. This milk not only provides the same amount of protein as cow’s milk, it also provides vitamins A, D, B12, riboflavin, and iron. It has also been associated with heart healthy benefits like lowering LDL-cholesterol and reducing risk of heart disease.
A big concern of soy milk is that it contains phytoestrogens, a plant-based compound that mimics the hormone estrogen in the body. While some research suggests some potential health benefits of phytoestrogens, concerns have been raised about their impact on hormone levels. Soy is also a common allergy, and some people experience digestive issues when consuming.
Brand to try: Silk Soy Milk
Rice Milk
A less common type of milk alternative is rice milk. Rice milk is hypoallergenic, meaning that is unlikely to cause allergic reactions. It is also low in fat and easily digestible. Rice milk is often fortified with calcium, vitamin D, and B12, but it is low in protein compared to dairy milk. Rice milk is also high in carbohydrates and has a high glycemic index, which may not be suitable for someone needing to adhere to a low-carb diet.
Brand to try: Dream Rice Drink
Coconut Milk
Commonly known for its rich flavor, coconut milk is often used in many sweet and savory dishes. This milk alternative is nutrient rich containing manganese, iron, magnesium, and other minerals. Coconut milk can be higher in saturated fat compared to other plant-based milks and can be more calorie dense. While coconut milk is very versatile, easily added to smoothies, sauces, and soups, it does have a distinct flavor that some may not like.
Brand to try: So Delicious
Pea Milk
An up-and-comer to the milk alternative scene, pea milk is making its mark. Made from pea protein, this type of milk alternative is gaining popularity. This is a good alternative for those following a vegan diet, because it contains the same amount of protein per serving as cow’s milk, it also provides 50% more calcium. Another benefit of pea milk is that it provides DHA, an omega-3 fatty acid shown to provide heart-healthy benefits. Choose the unflavored varieties to avoid added sugars. They also make pea milk specifically for kids!
Brand to try: Ripple or Ripple for kids
Milk alternatives for kids at school
If your child requires a milk alternative, there are systems in place to allow substitutions within the school system.
Food Allergies and Lactose Intolerance
Children who need a milk alternative for medical reasons, healthcare professionals must sign a form indicating the reason and type of milk alternative required. After the form is complete, schools will provide the milk alternative indicated on the form.
Non-health Defined Requirement
For kids that require a milk alternative for a non-health defined reason, religion and taste/preference, parents are able to request substitutions at school. However, in these instances, schools are only able substitute if the type of milk alternative is nutritionally equivalent to cow’s milk. In most cases, soy milk is the accepted substitute.
Maneuvering milk alternatives at work and dining out
While milk alternatives are becoming more popular, not every restaurant or work place provides them.
Work and Dining Out
More and more restaurants, coffee shops, and smoothie bars are now providing milk alternatives. Always ask to see what they have available! While at work, bring your favorite alternative to store in the fridge. There are also many shelf-stable options for milk alternatives.
Communicate Your Preference
Especially if you require a milk alternative for allergies, communication with co-workers, superiors at work, baristas, and waitstaff at restaurants is important. Inform them of your allergy or preference to prevent cross contamination and see what options are available.
What type of milk or milk alternative is best for you?
It can be tricky to know if you and your family are getting all of your required nutrients. If a key nutrient is missing, you can always think about supplements. Meet with one of our dietitians for a nutrition assessment to ensure you are getting the nutrients you need.
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