When you were younger, you probably were taught that drinking milk would build strong muscles. However, with many people in communities of color being lactose intolerant, that may not have been the most accurate advice. Over the years, milk alternatives, like soy, oat and almond milk, have claimed the top spot, as many are turning away from using the cow’s milk.
Each milk alternative has its benefits and downfalls. Before you get your next morning latte, it’s important to know what you’re putting in your body and how it affects your energy, digestion, metabolism and your glowing skin. When it comes to selecting the best milk alternative, Ashley Carter, registered dietitian and co-founder of EatWell Exchange, explained it’s important to try different options and brands.
“You might prefer coconut milk for cooking and almond milk with cereal,” Carter told 21Ninety. “Try the milk alternatives in a couple of different variations, and remember that it is not a meal, so it does not have to have all the nutrients that you need in a day.”
Lactase is an enzyme produced in the small intestine. It works to break down lactose into a form that the body can absorb. However, a lack of lactase causes uncomfortable symptoms for people. Some of these symptoms include lower belly pain, bloating, nausea, diarrhea and constipation. In the Black community, 80% of people are lactose intolerant. With the rates of lactose intolerance being high in the Black community, many people will avoid lactose altogether.
However, according to Carter, this drastic response may not be the answer. She asserts that many people with lactose intolerance can consume dairy products to a degree and still be fine. By avoiding dairy completely, Black people might not be getting the necessary amount of Vitamin D and calcium for a healthy diet.
“Calcium is an essential mineral that we must get from food since our body does not create it,” Carter said. “It helps strengthen our bones and teeth and helps with blood clotting, preventing fractures and muscle movement.”
How to Decipher Milk Alternatives Ingredients?
As more milk alternatives pop up on the market, there are a lot more confusing and misleading labels. Carter encouraged readers to skip reading the front packaging and to focus on the nutrients on the label. Check the amount of protein, fat, carbohydrates, calories and micronutrients. Aim for options with lower sugar content, ideally less than 5 grams per serving.
“My advice is to treat plant based milk as its own category since some milks have distinguished properties or allergies,” she said. “I would recommend trying different milks to see which one tastes the best, is affordable, and also has the nutrients that you need.”
Remember, if the milk you like has a lower amount of nutrients than you desire, you can make up for that with other nutrient-dense foods.
“Be on the lookout for artificial flavors, colors, preservatives and emulsifiers,” she said. “Not all preservatives and emulsifiers are the same, so do your research.”
If you are experiencing symptoms of lactose intolerance, Carter suggested trying plant-based options. When considering which milk alternatives are better, consider the taste & texture, accessibility and nutritional components.
Oat Milk
If you are looking for a dairy-free option with less fat and calories, then oat milk might be perfect for you. Oat milk has almost all the benefits of oats, with a good amount of fat, protein, vitamins, minerals and fiber. In comparison to cow’s milk, oat milk has less calories, containing 60 to 80 calories per cup. It also about three grams less fat than whole milk.
Carter explained that it’s important to understand what is in your cup when drinking milk alternatives. While oats lower cholesterol and reduce spikes in blood sugar, oat milk typically contains added sugars. This increases the calorie content and can lead to spikes in blood sugar.
Some brands of oat milk contain fiber. For someone with digestive conditions, the fiber in oat milk can cause sensitivity. If someone has a severe gluten intolerance or celiac disease, oat milk should be used with caution as they can cross-contaminate with gluten during processing.
Almond Milk
Almond milk is considerably low in calories, containing 60 calories or less per cup. For someone looking for a calorie-dense alternative, this would not be the best option. It is significantly lower in carbohydrates with just two grams per cup in comparison to 12 grams in cow’s milk.
At about $2.50 per half gallon, almond milk is also one of the more affordable alternatives. It contains less calcium naturally, but it is fortified with calcium to have a comparable amount to cow’s milk.
Coconut Milk
A staple in many Caribbean and African cultures, coconut milk contains up to 5 grams of fat per cup. It contains fats that are easily and quickly absorbed, which provides a rapid source of energy that is great for athletes and cognitive health. It’s lower in sodium with 15 mg compared to milk at 105 mg.
The downside to coconut milk is that it is higher in saturated fat compared to other plant-based milks. This could raise cholesterol levels. Since coconuts have similar properties as nuts, a person with a nut allergy may want to avoid coconut milk.
Soy Milk
Soy milk is the plant-based milk that is the most similar to cow’s milk. With up to 8 grams per cup, soy milk has a comparable amount of protein. Soy milk contains four grams of fat, which is about half the amount of fat in dairy milk. The calorie content is similar to cow’s milk, with about 100 calories per cup. It is also fortified to contain many similar nutrients, like B vitamins, vitamins, and calcium.
Soy milk contains phytoestrogens, which are plant-derived and can mimic estrogen in the body. High levels of soy can impact thyroid health.