Have milk intolerances in your family? Pros & Cons to Alternative Milk Options

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September 12, 2013 by thehealthyheartcenter

With lactose intolerance and milk allergies becoming more frequent, and more individuals following vegan diets, milk alternatives have been on the rise. So what should you look for in milk’s non-dairy counterpart?

4 tips when choosing:

  1. When completely replacing milk, try to look for an alternative that is the most nutritionally similar to milk
  2. There is very little difference, if any, between organic and regular milk options; therefore, the major reason for choosing organic would be to be more environmentally friendly
  3. Watch for high amounts of sugar in milk alternatives (a glass of dairy milk has about 12g of sugar, but some alternatives can have up to 20g or more)
  4. Don’t be turned away by good unsaturated fats

 

Weighing the Pros & Cons:

SOY

+ soy milk is made from soybeans, which are naturally rich in iron (dairy milk does not contain iron)

+ contains the most protein out of all other non-dairy milk alternatives

some individuals may find that soy milk is upsetting to their stomach

not ideal for cooking because soy milk curdles at higher temperatures

 

RICE

+ rice is one of the most anti-allergenic foods; contains no lactose and is a good option for individuals with milk allergies

has added nutrients, but lacks protein

contains more sugar than soy milk

 

ALMOND

+ lower in calories than other non-dairy alternatives

+ contains vitamin E, calcium, and good unsaturated fats

+ can be used in cooking, because does not curdle at high temps

does not contain much protein

the flavored varieties may contain quite a bit of sugar

 

OAT

+ provides more protein than almond and ice milk, as well as some fiber

contains quite a bit of natural sugar

 

HEMP

+ has naturally occurring heart healthy omega fat

+ contains protein, iron, Vitamin E, and other minerals

+  has other health benefits to help inflammatory diseases

has a unique flavor, that some people may dislike

 

Visit the original website to find out recommended brands for each type!

Sources: http://beta.active.com/women/articles/alternatives-to-milk?page=3

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Authors

Dr. Wali Gauvin

Kendra Fink RD CPT

Jessica Griffin: Intern

Julianna Yi: Intern

Marielle Mangano: Intern

Jackie Page: Intern

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