The Skinny on Non-Dairy Milk: Options and Health Benefits

An abundance of non-dairy milk choices offer options for those looking for healthy alternatives to cow’s milk.

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The Skinny on Non-Dairy Milk: Options and Health Benefits — (Wichy/Shutterstock)

By Emma Suttie, D.Ac, AP

4/19/2024

Updated:

4/23/2024

0:00

With the discovery of a virulent strain of bird flu in several herds of dairy cattle last month, there has been some concern about its potential spread to the milk supply. Although a CDC advisory claims pasteurization can kill the virus, other experts say contaminated milk could reach consumers. As a result, some people may choose to move away from cow’s milk and explore non-dairy options.

Our Long History With Milk

For millennia, people from cultures around the globe have been drinking milk from cows and other animals like sheep and goats.

Milk is a nutrient-rich, complete food made by mammals to feed their young, and offers essential nutrients like protein, calcium, magnesium, phosphorus, potassium, folate, zinc, and vitamins A and B12. It also contains saturated fats, unsaturated fats, and cholesterol, which vary depending on the type of milk you choose.

Despite its benefits, dairy cows in commercial milk production may be subjected to sub-optimal living conditions and given a variety of hormones, antibiotics, and other medications that we are ultimately also ingesting. These extra “ingredients” aren’t on the label, making it hard to know what’s in the milk we drink.

Some research says an increased intake of cow’s milk and other dairy can be harmful to health. In contrast, other studies have found it beneficial, so figuring out the risks versus the advantages can be challenging.

The reasons for drinking non-dairy milk are varied and can include allergies, lactose intolerance, ethical, environmental, or other health concerns. Whatever your reasons, an ever-increasing number of options illustrates the growing demand for these alternatives to moo juice.

Milk Alternatives

Anna Herby has a doctorate in health sciences, is a registered dietitian, and certified diabetes educator. She is also the nutrition education specialist for the Physicians Committee for Responsible Medicine, a Washington-based nonprofit dedicated to supporting preventive medicine, especially improved nutrition.

Ms. Herby has advice for anyone who is used to cow’s milk and wondering which alternative to try, especially for things like coffee. “For someone who’s worried about the taste, I would recommend oat milk because I feel like it’s got the mildest flavor, and it’s like cream. They also make creamers out of anything you can imagine—like almond milk, soy milk, oat milk, and blended milks,” she told The Epoch Times.

Soy Milk

Ms. Herby recommends soy as a dairy milk alternative—as long as you like the taste. She says this is because of its benefits, especially isoflavones—the phytonutrients found in soy.

“They’re [isoflavones] actually found to be protective against breast cancer, and even for those who have survived breast cancer, they can reduce rates of breast cancer recurrence. And just those benefits alone from soy make it worth focusing on soy milk over the other milk if you enjoy it.”

Although soy is still a controversial topic, Ms. Herby says that the issue is easily confused because of the word estrogen in phytoestrogen, which can tend to scare people.

“When you look more closely at the research, the phytoestrogen is very different from our own estrogen, it’s actually really beneficial for balancing hormone levels, however, they need to go—like if we need a little bit more estrogen in our system, it‘ll activate that receptor, and if we need less then it’ll activate the other estrogen receptor and slow things down. Phytoestrogen is very different from our own estrogen, even though it does share that word.”

Soy milk also has comparable protein content to cow’s milk. One cup of whole cow milk has 8 grams of protein versus 7 grams in soy milk. Soy milk is also often fortified with vitamins and minerals like calcium, vitamins D and B12, and iron, and contains all nine essential amino acids we need for a healthy body and robust immune system.

Soy milk is suitable for those with lactose intolerance, but some people have allergies to soy, making it hard to digest. Signs of an allergy include gas, abdominal pain, and diarrhea according to the Cleveland Clinic.

Almond Milk

Another popular choice is almond milk, which is low in calories and high in antioxidant vitamin E, and magnesium—something many Americans don’t get enough of. It is also lactose-free. Almond milk is often fortified with calcium and vitamin D but has considerably less protein than cow or soy milk, with one gram of protein per cup compared to 8 grams for cow’s milk and 7 grams for soy milk. Almond milk is not appropriate for those with nut allergies, but there are plenty of other options if you fall into this category.

Oat Milk

Oat milk is known for its creamy texture and mild flavor. It is a popular choice for those looking for something similar to cow’s milk for coffee, tea, and cereal. Oat milk also contains beta-glucans, which have been shown to lower cholesterol levels, increase the immune system’s effectiveness, and be beneficial in cancer treatment.

A study in the International Journal of Molecular Medicine found that beta-glucans rebalanced cholesterol levels. Another double-blind, placebo-controlled clinical trial found short-term supplementation with beta-glucan increased natural killer cells in patients recovering from cancer. The study states these natural killer cells are “one of the most important defense mechanisms against cancer.”

According to Bastyr University, oat milk also has a smaller impact on water and land use, making it a more environmentally friendly option than cow, almond, and rice milk. Often fortified with calcium and vitamin D, oat milk is safe for lactose-intolerant people.

Coconut Milk

Coconut milk has a creamy texture and sweet, tropical flavor, making it a popular addition to numerous dishes, especially curries, smoothies, and desserts. It is high in medium-chain triglycerides (MCTs), which have a variety of health benefits. Some of the MCTs in coconut oil have antimicrobial and antifungal properties, which may help protect us from infections. Coconut milk is naturally lactose-free and generally safe for those with allergies to dairy and nuts.

Rice Milk

Rice milk is naturally sweet and suitable for those with lactose intolerance and allergies to soy or nuts. It is low in fat and cholesterol-free. According to the USDA, a one-cup serving of rice milk provides 288 milligrams (mg) of calcium, 26.8 mg of magnesium, 137 mg of phosphorus, and 65.9 mg of potassium. Commercial rice milk is often fortified with calcium, vitamins A, D, and B12, making it a good source of vitamins and minerals.

When grown in the United States, conventional rice is sprayed with pesticides, so look for organic options.

Final Thoughts

Experts suggest that the healthiest non-dairy milks are unsweetened and have minimal ingredients. Vitamin and mineral content, sugar, and other additives vary by brand, so read labels to find the right fit for your needs. Sometimes, additional ingredients in commercial non-dairy milks like vegetable oils (sunflower and canola), sugars, and others that are less recognizable (like carrageenan, xanthan gum, and lecithin) are added to create a creamy consistency, extend shelf life, and act as thickeners, emulsifiers, and stabilizers. One way to avoid these added ingredients is to make non-dairy milk at home. If you’re feeling adventurous, there are many recipes available online.

We live in a time of extraordinary abundance regarding what we eat and drink. So, whether you drink dairy milk or one of the plentiful non-dairy alternatives, you will undoubtedly find one that meets your needs and desires. Ultimately, the choice is yours.