Milk Alternatives: Pros & COns

Whether you’re going vegan, are lactose intolerant, or just trying to reduce dairy in your diet, it’s now very easy to grab a dairy-free alternative to replace cow’s milk. There are several different options on store shelves, so let’s look at the pros and cons of each.

Cow Milk
Nutrition: 8oz serving of 1% cow milk - 103 calories, 2.5 g fat, 13g sugar, 8g protein, calcium 30% DV
Pros: High in calcium and protein, contains Vitamins A, D, and B2 (riboflavin)
Cons: Can cause bloating, gas, acne, and inflammation, cows pass on antibiotics to the milk

Almond Milk
Nutrition: 8oz serving of Silk Original Almond Milk - 60 calories, 2.5 g fat, 7g sugar, 1g protein, calcium 45% DV
Pros: High in calcium and can be high in Vitamins D and E if fortified, low calories
Cons: Low in protein, some varieties have lots of added sugars (don’t go over 10g of sugar)

Coconut Milk
Nutrition: 8oz serving of So Delicious Original Coconut Milk - 70 calories, 4.5 g fat, 7g sugar, 0g protein, calcium 10% DV
Pros: Free of dairy, soy, gluten, and lactose, good for adding richness to smoothies or hot cereals
Cons: No protein, low calcium, high in saturated fat

Cashew Milk
Nutrition: 8oz serving of Silk Original Cashew Milk - 60 calories, 2.5 g fat, 7g sugar, 1g protein, calcium 45% DV
Pros: 50% more calcium than cow milk, low calories
Cons: Almost no protein

Pea Protein Milk
Nutrition: 8oz serving of Ripple Unsweetened Pea Protein Milk Original - 100 calories, 4.5g fat, 6g sugar, 8g protein, calcium 45%
Pros: As much protein as cow milk, good source of Iron, Vitamin D, and Omega-3s
Cons: Sweetened versions can contain up to 15g sugar so choose carefully

Soy Milk
Nutrition: 8oz serving of Silk Original Soymilk - 110 calories, 4.5g fat, 6g sugar, 8g protein, calcium 45% DV
Pros: As much protein as cow milk, complete protein source
Cons: Too much soy in your diet can be a problem for those with thyroid issues, contains phytoestrogens which act like estrogen in the body

Rice Milk
Nutrition: 8oz serving of Rice Dream Original - 120 calories, 2.5g fat, 10g sugar, 1g protein, calcium 2% DV
Pros: Low fat, safe for those allergic to soy and nuts
Cons: Low protein, low calcium, high sugar, high calories

Sources:
Silk Original Almond Milk
https://silk.com/products/original-almondmilk?gclid=Cj0KCQjw_ZrXBRDXARIsAA8KauTgyQHqyR2xx-wrmnzAPvWJv9Xrdxb3054y9HSNVraaUuCDOQpsz6YaAit6EALw_wcB

Original Coconutmilk Beverage
http://sodeliciousdairyfree.com/products/coconut-milk-beverages/original

Original Cashewmilk
https://silk.com/products/original-cashewmilk

Which Non-Dairy Milk Is Right for You?
http://www.health.com/health/gallery/0,,20987568,00.html#all-about-non-dairy-milks

Rice Dream Original Rice Drink
http://www.dreamplantbased.com/product/rice-dream-classic-original-organic-rice-drink/

Original Nutritious Pea Milk
https://www.ripplefoods.com/original-plant-milk/

Photo:
Photo by Jonas Dücker on Unsplash