Dairy Alternatives. Good or bad?
THINKING OF MAKING THE SWITCH?
Milk alternatives might not be all they're marketed as. Over the past few years, non-dairy milk has taken off. I remember as a kid when we figured out that dairy and I didn't mix super well, the option that was available out there was rice milk, and eventually, soy came on the scene. When trying to figure out what non-dairy alternative might be best for us, we are presented with more choices than I could have imagined as an eight-year-old.
People have moved to non-dairy alternatives for many reasons, but the top reasons tend to be: the environment, allergies/intolerance, chosen dietary restrictions (veganism, paleo, etc.). Each of these reasons is 100% valid, but I'm a Nutritionist that believes that more information is always better than less information. It's all about empowerment and making sure the decision we are making complete sense to us.
Buckle in; this might be a long one, but don't worry, I'll put a little TLDR at the bottom of each blurb.
ARE DAIRY ALTERNATIVES WORTH IT?
ENVIRONMENTALLY IT MIGHT BE.
This is probably one of the most frequently referenced reasons people cite when explaining why they made the shifts. I'm 100% on board with protecting the environment, but it is super important to ensure that the non-dairy alternative you've chosen to consume is good for the environment.
Not all non-dairy kinds of milk are created equal. Just because one (oat milk) might be a significant environmental choice doesn't mean another (almond milk) has the same positive impact on the environment. The environmental impact of dairy products includes land and water use, and I'm sorry to burst some bubbles, but almond milk isn't much better. Almond milk production contributes to the destruction of bee colonies and uses a MASSIVE amount of water for growth and processing; although not equaling that of dairy milk production, it is up there, and I wouldn't consider it a great choice when thinking of the environmental impacts.
SO, WHAT'S THE BETTER ENVIRONMENTAL CHOICE?
When switching over for environmental reasons, better options would be soy and/or oat milk. Also, if you haven't tried oat milk recently, they have seriously come a long way in texture and flavour so maybe give it another chance.
ALLERGIES AND INTOLERANCE
This one is trickier in that it is 100% individual. If you are lactose intolerant or allergic to dairy with no other limitations, then you have the whole world of dairy-free alternatives at your disposal, all the nut, oat, hemp, flax, rice, soy, etc., milk. Allergies and intolerance get trickier when you are allergic to nuts and seeds; then, your choices are slightly more limited. Either way, in this instance, there isn't exactly a "best" choice.
WHICH IS BEST FOR ALLERGIES/INTOLERANCES?
This is a personal/life choice here. You know what you're allergic/intolerant to, so make a decision that won't make you sick. If possible, add some variety, i.e. don't only select oat milk each time, provide yourself with some sort within your limitations.
CHOSEN DIETARY RESTRICTIONS/GOALS:
If you are Vegan, a dairy-avoiding Vegetarian, Paleo or whatever the case, maybe you have decided to eliminate dairy from your diet. With so many different reasons for using non-dairy alternatives, it comes down to what you hope to achieve.
Each non-dairy alternative provides us with something a little bit different. The store-bought varieties are likely fortified, meaning you will be getting your daily dose of vitamin D and calcium, and probably some vitamin C and a few B vitamins thrown in for good measure.
However, when it comes to protein, fat and carbohydrate content, this varies widely between products.
Higher protein option soy, hemp and pea milk will be your best bet coming in at around 8g per serving.
Higher in fat, coconut, flax, soy, and pea would be the best choice coming in around 4-5g per serving.
Higher carb or energy option, rice and oat milk are where it's at, coming in anywhere from 20-40g of carbohydrate (this includes sugar) per serving.
SO, WHAT'S BEST?
Looking into the nutritional information of your products and being sure to select several that work with your chosen goals and restrictions will be your best bet. In this instance, the best option is probably going to be variety. I recommend a combination of milk types so that you provide your body with a variety of different nutrient profiles. Also, it makes it easier to shop sales this way, saving yourself a bit of extra money.
IN THE END, WHAT DOES THIS NUTRITIONIST RECOMMEND?
Well, firstly, if you have no dairy intolerance or restrictions, I recommend finding a local dairy producer and supporting a small-scale farm. However, if you have already figured out that dairy isn't suitable for you, the best practice would be to find a few alternatives that fit your needs and values.
Please don't get too hung up on anyone product. Each dairy-free product has pros and cons. For me, almond milk isn't an option (for allergy reasons, but also because of the environmental impacts). However, that might not be the case for you. Choose what makes the most sense for your diet, health, goals and budget.
