Moo-vin’ up!

Written by Barbie Broschart   
Q: Is there a benefit to drinking milk alternatives like almond or soy? I noticed almond milk is a lot lower in calories than dairy milk.
—Marci, 24, Indianapolis, IN

A: Wow, I’m impressed! Soy and rice milk are common, but I find that most people don’t even know almond milk exists. Here’s the thing though: While I love almonds for their heart protective qualities and calcium content, unless you have an intolerance to lactose (milk sugar) or have chosen to be vegan for personal reasons, there’s not a significant benefit to milk derivatives. Personally, I love the taste of milk and drink Horizon Fat Free Organic Milk.

Whatever poison you pick, it’s important to get your daily recommended intake of both calcium (about 1000 mg/day) and vitamin D (400 IU/day). Remember, too, that we can also get calcium from cheese, yogurt, green leafy vegetables, salmon, almonds, and soy products like tofu. Vitamin D can be activated in the skin by sun exposure and is also found in certain fatty fish, egg yolks, and more. There are pros and cons to each product, so read below to make the choice that’s best for you:

Regular Milk: Dairy milk is a great source of calcium, vitamin D, phosphorous (an essential mineral found in bone), B12, and good quality protein that has a high biological value (meaning it’s absorbed well). However, it can be high in saturated fat and cholesterol. If you’re a milk drinker, make sure you choose 1% fat or skim milk, which will save you fat and calories. Look for hormone-free too, which means the cows were not given hormones to stimulate milk production.

Nutrition info (per 8-oz serving of skim milk): 90 calories, 0 g fat, <5 mg cholesterol, 130 mg sodium, 12 g carbohydrate, 0 g fiber, 9 g protein, 10% daily need vitamin A, 30% daily need calcium, 25% daily need vitamin D, 25% daily need phosphorus

Almond Milk: Though it may contain 30-50 fewer calories than fat free milk, almond milk contains significantly less calcium, phosphorous, and protein per serving than dairy milk. Most varieties contain added sugar, too. It does, though, have half of your daily need of vitamin E, a powerful antioxidant. If you choose to drink almond milk, look for unsweetened varieties, which contain less sugar and fewer carbohydrates than flavored varieties like vanilla or chocolate.

Nutrition info (per 8-oz serving of unsweetened almond milk): 40 calories, 3 g fat, 0 mg cholesterol, 180 mg sodium, 2 g carbohydrate, 1 g fiber, 1 g protein, 10% daily need vitamin A, 20% daily need calcium, 25% daily need vitamin D, 4% daily need phosphorous, 50% daily need vitamin E, 4% daily need magnesium

Soy Milk: Soy milk contains half the amount of phosphorous per serving than cow’s milk; it’s naturally lower in calcium, but is fortified with it. Since it’s made from soybeans, water, and cane juice, soy milk makes a great alternative for people who either can’t eat dairy or choose not to. Soy milk contains phytoestrogens, which studies have shown may be heart protective. It has about the same amount of protein per serving as dairy milk and contains less saturated fat (except as compared to skim, of course). It also can be bought in shelf stable varieties. To save on calories, choose original soy milk.

Nutrition info (per 8-oz serving of original soy milk): 100 calories, 4 g fat, .5 g saturated fat, 0 mg cholesterol, 120 mg sodium, 8 g carbohydrate, 1 g fiber, 7 g protein, 10% daily need vitamin A, 30% daily need calcium, 30% daily need vitamin D, 12% daily need phosphorous, 50% daily need B12, 10% daily need magnesium

Rice Milk: Made from rice, water, and safflower oil, rice milk is also fortified with vitamin D and calcium. It is naturally void of saturated fat, but contains more carbohydrate and significantly less protein than dairy or soy milk. Most people who drink rice milk are either vegan, vegetarian or have many food allergies and intolerances. It also comes in shelf stable varieties. Aim to drink unflavored rice milk.

Nutrition info (per 8-oz serving of original rice milk): 120 calories, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 80 mg sodium, 23 g carbohydrate, 0 gram fiber, 1 gram protein, 10% daily need vitamin A, 30% daily need calcium, 25% daily need vitamin D, 15% daily need phosphorous, 25% daily need B12

Drink up!