Experts
Compare Dairy Milk with Alternatives
When you were a child, practically nothing beat a glass
of ice-cold milk to wash down a few homemade cookies. But as an adult, you
may have moved away from milk, even though it is one of the best sources of
calcium you can find.
Maybe you do not like the taste. Or you are trying to cut
calories. Or you get indigestion or a stomach ache when you drink it and have
switched to one of the nondairy alternatives, such as beverages made with soy,
rice, or nuts.
But how do these other beverages compare to the real thing,
and are you missing out nutritionally? Who should switch, who should not, and
how do you find the best of the alternative drinks?
For certain people, these alternatives to cow's milk are
a necessity, says Roberta Anding, R.D., a spokeswoman for the American
Dietetic Association.
"If you have a cow's milk protein allergy, the 'other milks,'
such as soy or rice, are a must," she says. "If you are lactose intolerant
[and have trouble digesting the natural sugar found in milk], these milks can
also be a good option for you.
"Those with irritable bowel syndrome also find comfort or
relief in finding an alternative milk," says Anding. "Or, if you have gas,
bloating, diarrhea after drinking milk, you might want to try an alternative."
Deanna Segrave-Daly, R.D., a spokeswoman for the National
Dairy Council, says consumers should be cautious shoppers when looking
for a non-milk beverage.
"There are many different products, and the fortified nutrient
profiles can really vary," she notes.
The options are plentiful, and widely available, taking
up shelf space at your local market next to regular milks. There is soy milk,
nut milks, and beverages made with rice and grains.
But, Anding explains, you will need to shop wisely to find
non-diary beverages that are fortified with vitamins and minerals.
For example, with a nondairy alternative, you will not get
vitamin B12, which originates from animal products, unless the manufacturer
has fortified it, she says. Some do.
Before buying any alternative milk, says Anding, look at
the nutrition-facts panel to see if the products are comparable with traditional
milk.
While
you will not get exactly the same nutrients, Anding says, "look for B12, vitamin D, and calcium. If the manufacturer has added
those, you have a product that is in the same ballpark as regular milk," she
says.
"Milk is also a good source of riboflavin," comments Anding. "Non-milks
won't be unless they are enriched. And most of these alternative milks are
not a terribly good source of calcium, unless the calcium has been added.
"Calorie-wise, a lot depends on whether the beverages are
full fat, lite, or somewhere in-between," Anding says.
On one point, the alternative beverages usually win out,
she notes. They have less saturated fat, known to contribute to heart-disease
risk, than whole cow's milk.
A comparison of a cup of soy milk and a cup of fat-free
milk shows that soy milk has 100 calories, while fat-free milk has 80; soy
milk has 4 grams of fat, while the fat-free version has zero; and both offer
vitamins A, D, and calcium.
Milk and alternative-milk products vary greatly, so the
best course is to compare the nutrient panel of the milk you usually drink
with that of the non-milk beverage.
"There are some nondairy beverages fortified to almost mimic
what is in milk," says Segrave-Daly.
Expect to take a while to get used to the taste of the some
of the non-milk options.
And expect
to pay more, notes Segrave-Daly. For instance, at a southern California market,
a half gallon of Silk® soy milk
was $3.99, and a half gallon of rice milk was $4.39. A gallon of low-fat milk
was $3.39.
Always consult your physician for more information. |
