Milk and Milk Alternatives

Milk has been a staple grocery item for what seems like forever. In recent years, though, milk (and many other staples such as eggs) has been under scrutiny by well-meaning research teams and the general public. 

While we believe knowledge is power, we also understand that it is a tedious task to wade through all the information available. Our goal is to help you navigate your way towards healthy options. 

Every time I go to the grocery store, there seems to be a new brand, blend, and flavor of milk alternative. How do you know which one to choose? Is real milk bad for you? What are the benefits, and where do they fall short? Here are the nutrition highlights of milk and milk alternatives:

• 2% Milk: 100 calories, 400 mg Potassium, 3 g fat, and 8 g protein. Milk’s nutritional statistics are quite impressive, making it a historical favorite for many things from breakfast cereals to a core baking ingredient. While we often recommend individuals opt for low fat milk, it may not be a foolproof choice for everyone. The natural sugar in milk is called lactose, and it is common for humans to lack the enzyme needed to digest it. This is often the cause of GI distress and discomfort associated with dairy. There is also a milk allergy, which is an entirely different issue identified by an immune response to the protein in milk. Recommendation: 3 servings of milk or other dairy each day.  
• Soy Milk: 100 calories, 300 mg Potassium, 4 g fat, and 6 g protein.  This milk alternative is perhaps the most nutritionally similar to dairy milk in terms of macronutrient (carbohydrate, protein and fat) content. Of note, the fat in this milk is unsaturated (healthy) fat, but it lacks the natural calcium found in dairy milk. Most companies fortify soy milk to add in a similar amount of calcium. Another benefit of soy is the similar consistency to dairy milk, giving it a similar mouthfeel and making it an appropriate baking substitute. This option would be ideal for those following a vegetarian or vegan diet who could benefit from the protein content of milk.
• Almond Milk: 59 calories, 35 mg Potassium, 2 g fat, and 1g protein. The most noteworthy differences about this option are its thinner texture and significantly lower protein content. Almond milk has been gaining popularity in recent years, and is popular for use in smoothies, overnight oats, and baking (though it may slightly alter the texture of the finished baked good). For vegetarians or others aiming to get a protein punch from milk, other alternatives may be more beneficial.
• Coconut Milk: 45 calories, 50 mg Potassium, 5 g fat, and <1 g protein. Coconut milk boasts the lowest calorie content of any of the milk alternatives, but has the highest concentration of saturated (unhealthy) fat. This plant-based milk has high amounts of vitamins and minerals, but has little to no protein. While this is another great plant-based milk alternative, it is important to keep portions of saturated fat in mind, even if it is from a plant source. You'll also need to ensure you get enough protein from alternative sources.

While there is no right or wrong type of milk, it is important to know the nutritional statistics of each option in order to choose the one that best serves your purposes and needs.

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Author: Kelly Burgess, MUSC Dietetic Intern ​​