Milk alternatives are an excellent choice for those who have decided to cut down on their dairy consumption or for those who are lactose intolerant. Reduced-lactose cow’s milk or plant sources that act as substitutes in texture and flavor for dairy milk are all considered milk alternatives. All varieties can be used for drinking, pouring over cereal, in coffee or as an ingredient in recipes that call for traditional cow’s milk. Here are some basics to help you navigate through the list of these possible alternatives.
Read the Label: This is an easy way to decide which variety might suit you best. Check for additional sodium, sugars or additives not commonly found in cow’s milk. Some milk alternatives may be high in calories despite being derived from plants, or they might be missing the fortified vitamins and minerals commonly found in traditional milk.
Storage: Simply follow the lead of your grocery store. Keep refrigerated cartons chilled and place shelf-stable boxes in your cupboard until ready to use. All opened containers should be refrigerated and checked for an expiration date.
Health Benefits: Most milk alternatives are a good source of calcium, vitamins and minerals. They may be easier to digest because of their lack of lactose and for this reason are great for those with some allergies.
Varieties:
Lactose-free milk is cow’s milk with the enzyme lactase added to convert the natural sugar, lactose, to glucose for easier digestion.
Nut milk can be made from pine nuts, walnuts, pistachios, pecans, macadamia, hazelnuts, cashews, almonds and Brazil nuts. High in protein and minerals, nut milks often contain additional sweeteners and fortifications.
Seed milk can be made from hemp, sunflower, flaxseed, pumpkin and sesame seeds. Seed milk is high in omega-6 and omega-3 fatty acids, protein and vitamin E. Its calcium is comparable to almond milk. Other seed milks vary in their nutrient profiles but can contain a plethora of naturally occurring vitamins and minerals.
Rice milk is made from brown rice and is available non-sweetened or sweetened with rice syrup or evaporated cane juice. Most rice milks are fortified with calcium and vitamin D.
Soymilk is made from soybeans and is comparable to cow’s milk in protein as well as being high in vitamin B and a good source of lecithin and vitamin E. Soymilk often contains sweeteners and additional fortifications.
With the help of this guide, hopefully you are now better prepared to search your local grocery store for the best milk alternative for your household. If you’d like to view other Food 101s download our iPhone and iPad app here.
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