From almond to soy to oat-based milks, plant-based milk alternatives have surged in popularity over the past decade. But are they as good for you as dairy milk?

Plant-based milks are helpful for people with lactose intolerance or those adhering to a vegan diet, and they are popular in part because of their reputation for greater environmental sustainability. But plant-based milks generally are not ideal replacements for dairy.

Children especially benefit from dairy. Healthy Eating Research recommends that children ages 5 to 18 drink plain pasteurized dairy milk, rather than plant-based milk, because dairy is a good source of nutrients that kids often lack. Experts also recommend that kids under age 5 avoid plant-based milks.

Plant-based milk alternatives are only recommended if a child is allergic to dairy or does not eat dairy products. Plant-based milk alternatives generally do not provide the same nutrition as milk, and they often contain added sugars or non-sugar sweeteners.

Follow your pediatrician’s guidelines for breastfeeding, formula and dairy for your child.

Dairy can benefit adults, as well. Important nutrients in dairy include protein, calcium, vitamin A, vitamin D, magnesium, phosphorus, potassium, riboflavin, vitamin B12, zinc, choline and selenium.

Three of these nutrients – calcium, potassium and vitamin D – are among those flagged by the Dietary Guidelines for Americans as dietary components of public health concern because people aren’t consuming enough of them.

Read Nutrition Labels

Plant-based milk can be made from legumes such as pea and soy, as well as grains, nuts and seeds. Keep in mind that the nutrients in alternative milks can be very different from those in dairy milk.

Soy beverages fortified with calcium, vitamin A and vitamin D are the only plant-based alternatives with a nutrient content similar enough to milk to be included in the dairy group in the federal government’s Dietary Guidelines for Americans, according to the U.S. Food and Drug Administration.

If you do prefer plant-based milk, check the nutrition label to determine whether the product you’re considering has the right nutrients for your family’s needs.

Choose milk and plant-based milk alternatives that are higher in protein, vitamin D, calcium and potassium:

• Protein builds bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins.

• Vitamin D maintains proper levels of calcium and phosphorus, which can help build and maintain bones.

• Calcium builds bones and teeth in children and maintains bone strength as you age.

• Potassium may help maintain blood pressure and is needed for proper muscle, kidney and heart function.

Choose milk and plant-based milk alternatives that are lower in saturated fats and added sugars:

• Saturated fats may increase the risk of heart disease.

• Added sugars may make it hard to meet nutrient needs and stay within calorie limits.

You can also discuss the best milk choices for your family with your healthcare provider.

Looking for a Provider?

If you are looking for a primary care provider, Aultman Medical Group Primary Care has more than 80 providers ready to take care of you and your family. Many of our offices are accepting new patients – and more than likely, we have a location in your community.

Visit aultman.org/NewDoc to find a provider in your area who is accepting new patients, or call the new patient hotline at 330-433-1264 for assistance with scheduling your appointment.

Sources:
Healthy Eating Research
New Scientist
Today’s Dietitian
U.S. Department of Agriculture