To a generation that grew up drink-ing milk, it seems unthinkable, but now on any given day more than half of adolescents and adults dont consume any milk as a beverage. Since 1970, according to the US Department of Agriculture, per capita fluid milk con-sumption has fallen from the equivalent of 0.96 cup daily to 0.61 cup. Each suc-ceeding generation is less likely to drink milk, says a USDA report: The majority of Americans born in the 1990s consume fluid milk less often than those born in the 1970s, who, in turn, consume it less often than those born in the 1950s.
Meanwhile, sales of alternative types of milk made from soy, almonds, coconut, rice and other plant sources have boomed. The leading US producer of soy milk reported a 13% sales increase in the first quarter of 2013, and says that almond-milk sales are quickly approach-ing those of soy, currently the most popular dairy alternative. Overall, plant-based milk products are projected to grow 14-15% in sales this year. For people who cant digest lactose, the primary carbohy-drate in dairy milk, opting for a plant-based alternative is a no-brainer, as none contains lactose. Others have switched to choose a more plant-based diet, while some people just prefer the taste.
Should you join the rush to non-dairy milk? Not necessarily, says Helen M. Rasmussen, PhD, RD, senior research dietitian at Tufts Human Nutrition Research Center on Aging (HNRCA). If youre just looking at food to keep your body going, its hard to beat skim dairy milk for nutrient quality and density, Rasmussen says.
The federal Dietary Guide-lines for Americans agree, recommending three cups a day of dairy, including not only reduced-fat milk but also yogurt and cheese. Actual per capita intake of all dairy products, nonetheless, has long been stuck at about 1.5 cups daily-despite rising cheese consumption.
CONSIDER THE TRADE-OFFS: If youre still drinking whole milk, however, theres an important reason to make a change, even if you stick with dairy: One cup of whole milk contains more than 4.5 grams of saturated fat, compared to almost none in skim milk (0.1 gram). Even 2% milk still contains 3.1 grams of saturated fat, the leading dietary con-tributor to unhealthy cholesterol levels.
Theres much more saturated fat in regular milk than the alternatives, Ras-mussen says. If you dont like skim milk and youre an older adult whos worried about your cholesterol, thats a good reason to switch. Soy milk has 0.5 gram of saturated fat per cup, almost as low as skim dairy milk, while almond milk is the lowest in saturated fat of the plant-based milks, at 0.2 gram. Plant-based milks are also free of dietary cholesterol, although youd have to drink about nine cups of 2% dairy milk to get as much cholesterol as in one egg.
Another trade-off worth keeping in mind, says Rasmussen, is protein. Soy is a good alternative to dairy milk for protein, but almond milk is much lower in protein, she points out. That may not matter other than for children and adolescents, as most adult Americans get plenty of protein from other foods. Vegetarians might want to opt for soy milk, however, which delivers complete protein with all the essential amino acids.
Most plant-based milk products are fortified. So, much as dairy milk contains extra vitamins A and D, plant milks deliver similar amounts of calcium and vitamin D for bone health. Dairy milk generally contains slightly more of other key nutrients, such as vitamin B12, phosphorus and potassium (see chart). Calories vary between milk products and even among types of soy and almond milk, with unsweetened varieties significantly lower-so check the label.
SOY MILK PROS AND CONS: As the best-selling dairy alternative, soy milk-a milky liquid produced from pressing ground, cooked soybeans-has been most thoroughly scrutinized for its health pros and cons. The most common concern about soy milk and health centers around the plant estrogens, called isoflavones, found in soybeans. We thought soy was the perfect food, Rasmussen comments, until concerns were raised about plant estrogens and cancer risk.
The evidence for such concerns is mixed. The American Cancer Society concludes, Even though animal stud-ies have shown mixed effects on breast cancer with soy supplements, studies in humans have not shown harm from eating soy foods. Moderate consumption of soy foods appears safe for both breast cancer survivors and the general popula-tion, and may even lower breast cancer risk. (Worries about plant estrogens affecting sexual development or orienta-tion, moreover, arent supported by any evidence in humans.)
In any case, Rasmussen advises, Unless youre guzzling soy milk, such concerns arent a deal breaker. If youre just using it in your coffee or on your cereal, it shouldnt be a problem.
Moreover, soy protein could actu-ally fight heart disease, and studies have linked it to lower LDL (bad) and higher HDL (good) cholesterol levels. The FDA has approved a health claim stating that 25 grams of soy protein daily, as part of a healthy diet low in saturated fat and dietary cholesterol, may reduce the risk of heart disease.
On the other hand, soy milk is much higher than dairy or almond milk in phytic acid. The healthy qualities of soy do come with a price, Rasmussen says. Phytic acid can bind with some minerals and make them unabsorbable. This has been thought to be especially true of iron and zinc, but may also affect calcium and magnesium absorption. One 2005 study, however, found calcium availability from soy milk equivalent to dairy in young women, and a 2006 study reported adequate iron absorp-tion in non-anemic women.
Patients taking medication for an un-deractive thyroid (hypoactive) should also be aware that soy protein may in-hibit the absorption of those prescription drugs. Let your doctor know if youre making the switch to soy milk.
THE ALMOND ALTERNATIVE: As you eye the supermarket dairy case, the option youre most likely to find in addition to cow and soy milk comes from almonds. To make milk, al-monds are soaked in water until soft, then blended into water to create a consistency similar to dairy milk; finally, any solid particles are removed.
Low in satu-rated fat, almond milk instead con-tains heart-healthy mono- and polyunsaturated fats, much like the nuts. When forti-fied, almond milk contains roughly as much vitamin D and vitamin A as dairy milk, and typically two-thirds the calcium; it has no vitamin B12, however, and less phosphorus and potassium than dairy.
Although low in protein, almond milks minimal calories and saturated fat make it a good choice for adults who otherwise are eating a diet with adequate protein and other nutrients. It hasnt been studied as much as soy for health benefits or downsides, although drink-ing almond milk may share some of the healthy properties of eating almonds.
GOING COCONUTS?: Also beginning to show up in conventional supermarkets is coconut milk. What youll find in the dairy case is not the canned, ultra-rich and super-fatty coconut milk used in Asian cooking and often bought in eth-nic food aisles, however. Regular coconut milk contains a whopping 51 grams of saturated fat and 552 calories per cup.
While still made from the liquid expressed by coconut meat, dairy-style coconut milk has been dramatically slimmed down to about 70 calories per cup and 4 grams of saturated fat. Coconut milk boosters claim that most of these saturated fats are a special type called medium-chain fatty acids (MCFAs), which are not only less harmful than regular (long-chain) saturated fats but actually boost metabolism. The jury is still out on those claims-and whether such a metabolic boost really leads to weight loss-so even this lightened-up coconut milk should be viewed with caution.
Like other dairy alternatives, such coconut milk has been fortified with vi-tamin D and other nutrients. Its similar to other choices in most vitamins and minerals, but contains only about one-third the calcium found in dairy or soy milk, and zero protein.
You may also see rice milk, which is low in calories and saturated fat but also lags in some positive nutrients such as calcium, vitamin A, phosphorus and potassium. As long as youre getting adequate nutrition from the rest of your diet, rice milk is fine for dousing your cereal or washing down that peanut-butter sandwich.
Other milk alternatives, which you might have to shop a health-food store or co-op to find, come from oats and even hemp. (See chart for nutrition comparison.)
Cant decide? Just as with food, con-suming a variety of milk products can ensure that youre getting a well-rounded mix of nutrients. You could pick dairy for cooking, soy for your coffee and almond milk for your cereal. After all, milk-whether from a cow or plants-really does do your body good.