For every dairy product, there is a cruelty-free alternative. In addition to being more humane than cow’s milk, soy-, rice-, and nut-based milks and cheeses are generally lower in fat and calories and contain no cholesterol. There are many reasons you might search for an alternative for dairy, the most common being allergies, lactose intolerance and following a vegan diet.
According to the Food Allergy Initiative, the most common food allergy in infants and children is to cow’s milk. Allergy to cow’s milk is different from lactose intolerance. If allergic to cow’s milk, dairy products in any form must be avoided.
Lactose intolerance, on the other hand, is a common condition where the body is unable to digest lactose. Symptoms of lactose intolerance may include bloating, gas, diarrhea and overall stomach discomfort. Symptoms vary, depending upon the individual. Some may tolerate cheese but not milk. Others may be able to ingest yogurt and milk but not cream or ice cream. The condition is so common that there are tablets that can be purchased over-the-counter to minimize the effects of lactose intolerance. And, lactose-free dairy milk is readily available in supermarkets and other grocery outlets.
Other reasons for choosing alternatives to dairy include wanting to follow a vegan diet or avoiding hormones and antibiotics that are found in some conventional milks. Organic dairy milk is available for those concerned with hormones and antibiotics consumption.
Lactose-free dairy alternatives
Soy milk is probably the most recognized milk alternative. It is made from the bean extract of soybeans and comes in sweetened, unsweetened and flavored varieties such as chocolate and vanilla. Soy milk has a nutrition profile similar to cow’s milk and has even more protein at up to 11 grams per cup. (Skim milk has about 8 grams or protein per cup.) Soy milk is often fortified with calcium, vitamins A and D as well as riboflavin.
Soy isoflavones have been shown to be beneficial in preventing heart disease. Increased soy consumption is thought to be beneficial for menopausal women due to compounds in soy that seem to mimic estrogen. In recent years, however, many weight-loss diets eschew the consumption of soy, presumably because of the trend to avoid GMO foods. If consuming non-GMO foods are a concern, look for a soy milk with the non-GMO certified label.
Almond milk has much less protein (about 1.5 grams per cup) than dairy milk and soy milk, but has only a third of the calories found in 2% cow’s milk. It has a high amount of vitamin E, providing about 50 percent of the daily value in one serving (one cup) but is lacking in other vitamins, minerals and fatty acids present in dairy milk. Because of this, almond milk is not a suitable alternative for infants.
Almond milk is made from ground almonds, water and sweetener and is America’s favorite plant-based milk, far outselling soy milk as a non-dairy alternative. It requires 23 gallons of water to produce just a single ounce of the nuts, a concern for drought-ridden California, where much of the almonds in the United States are grown.
Cashew milk is similar to almond milk in taste, if a little creamier. It has about 60 calories and one gram of protein per cup.
Rice milk is the most hypoallergenic of any of the milk alternatives and is often free of soy, gluten and nuts. It is made from boiled rice, brown rice syrup and brown rice starch. Compared to dairy milk, rice milk is high in carbohydrates and low in protein. Choose a rice milk that is calcium fortified and you have a cow’s milk alternative that tastes similar but is more watery.
Coconut milk may be the closest alternative to dairy milk. It has the texture of whole milk and is relatively high in fat with about five grams of saturated fat per serving. Usually free of soy and gluten, coconut milk is often a good choice for those with multiple food allergies. However, coconut milk is not comparative in nutritional profile to that of dairy milk. One serving (one cup) of original coconut milk contains 80 calories, one gram of protein and 100 mg of calcium while 1 cup of 1% dairy milk has about 100 calories, eight grams of protein and 300 mg of calcium.
Hemp milk is another good alternative for those allergic to soy, nuts and gluten. It is made from hulled hemp seeds, water and sweeteners and is a good source of fatty acids. It contains three grams of protein per cut but falls short in calcium.
Flax milk is special because it contains a lot of omega 3, a heart-healthy nutrient. It is relatively low in calories at 50 per cup serving, but has no protein and seven grams of sugar.
Quinoa milk might be harder to find than other dairy alternatives, but it's becoming increasingly trendy. The taste is a little weak. It has about two grams of protein per cup and 100 calories.
In addition to quinoa milk, other dairy or cow’s milk alternatives new to the market include oat milk, potato milk, 7-Grain milk (from oats, rice, wheat, barley, triticale, spelt and millet) and sunflower milk.
When making the decision to not consume dairy, you must be able to make up for the loss of nutrients elsewhere, especially calcium and vitamin D. Be wary of flavored milk alternatives, as they are usually high in added sugars.