Should you make the switch to non-dairy milk?
You are standing in line at your favorite coffee shop and wondering if you should switch out cow’s milk for a non-dairy alternative. Some coffee shops are even removing the upcharge. But is it a healthy swap?
“Non-dairy milks tend to be lower in saturated fat compared to whole fat dairy milk,” says Chelsea Tauer, a registered dietitian at Aurora Health Care. “They are great alternatives for people with milk allergies or sensitivities to dairy proteins and provide an option for those following a vegan or plant-based diet.”
Popular non-dairy milks:
- Soy
- Oat
- Almond
- Cashew
- Rice
- Pea
“There are also various dairy-based, lactose-free milk options,” Tauer adds. “Some people who avoid cow’s milk have lactose intolerance or simply prefer the taste of non-dairy milk.”
Some benefits of non-dairy milk alternatives include:
- No hormones
- Lower in fat and calories
- Higher water content
- More environmentally friendly
However, not all non-dairy milks are the same. It may take trial and error to find one that fits your desired taste, texture, nutritional content and budget.
When selecting a non-dairy milk, Tauer suggests:
- Choose an unsweetened, original variety to limit unnecessary ingredients.
- Pay attention to the milk’s sugar content. Many non-dairy milks are flavored and sweetened with added sugars.
- Consider a fortified non-dairy milk that contains added nutrients, such as calcium and vitamin D.
“I wouldn’t recommend making a switch to non-dairy milk unless there is a reason, such as lactose intolerance or dietary preference. There are some nutrients in cow’s milk that cannot be replaced by non-dairy milk options,” she says.
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