Plant-Based Dairy Alternatives: 5 Top Swaps

What is plant-based dairy?

Plant-based dairy is just as the name describes - products that are typically made with milk from animals (cows, sheep, goats) but instead made from plants. These include drinks such as milk and foods such as ice cream, cheese, and yogurt. 

Should you switch to dairy-free?

Cow’s milk is recommended by many experts due to its bone-strengthening calcium, muscle building protein, and mood boosting vitamin D. Yet milk has become a controversial topic in terms of whether or not it's really good for human health. 

The U.S. The Department of Agriculture (USDA) recommends three servings of dairy per day in order to improve bone health and promote the onset of osteoporosis (1). While Harvard University states that having more than one or two servings of dairy may lead to poor bone health due to intolerance and allergies in some people (2). Basically, it depends on your personal food preferences and how your body responds to animal dairy. 

Reasons to go dairy-free: 

• Vegan diet: vegans eat a diet that’s free of animal products. This can be due to the treatment of animals, environmental impact, health reasons, religious practices, or personal choice. 
• Allergy: milk allergy is a potentially dangerous condition in which the immune system overreacts to milk protein. This can cause symptoms such as hives, itching, or trouble breathing (3). *If you think you may have a milk allergy, contact your physician.
• Intolerance: Lactose intolerance is when the body has a limited amount, or lacking, an enzyme called lactase. This helps break down lactose, a sugar found in dairy. Symptoms include diarrhea, gas, cramps, and stomach upset. They typically get worse when more dairy is consumed (3). 

Plant-based dairy alternatives: 5 top swaps

The current food market offers many different options for dairy-alternatives. The best one for you depends on your overall diet, health goal, and personal preference. For instance, if you get a lot of protein in your meals, you don’t have to worry so much about getting protein from dairy alternatives. A nutrition app is a great way to discover if you’re getting enough nutrients during the day.

Keep in mind that just because it's dairy-free doesn’t mean it's healthy. The key is to find products that are minimally processed. Check the ingredient list and look for the versions without added sweeteners or sugar and the ones that have ingredients you know how to pronounce. 

Soy

Pros

This classic dairy alternative is high in protein and typically inexpensive. It’s a good source of fortified nutrients such as calcium, B-vitamins, and vitamin D. It also has very low fat content.

Cons

Some concerns exist around the fact that many commercial soybeans are genetically modified (GMO), however the research is inconclusive. If you want non-GMO, aim for the organic versions whenever possible.

Almond 

Pros

Almond dairy alternatives contain high amounts of calcium, magnesium, potassium, and iron - minerals that can help build strong bones, regulate muscle function, and increase energy levels. Almonds are also high in heart healthy vitamin E. 

Cons

Since almond milk typically separates, a thickening ingredient, called carrageenan is sometimes added to help bind it, however this has been linked to stomach upset in some individuals (4). Almond milk is also low in protein and carries a heavy environmental impact. 

Oat 

Pros

Oat has become a popular alternative to dairy products. It’s high in soluble fiber which can help reduce blood cholesterol and therefore heart disease risk. It also has a creamy texture, especially in barista versions, which makes it good for making coffee drinks such as lattes. 

Cons

Oat milk tends to be higher in carbohydrates and calories than most plant-based alternatives. If you have a gluten sensitivity or celiac disease, it's important to get the certified gluten-free versions. 

Hemp 

Pros

Hemp, alongside soy, is one of the few plant-based sources that’s a complete protein source. It's also a good source of omega-3 fatty acids which help benefit our brains and prevent heart disease. 

Cons

The taste of hemp may not be for everyone. It has a nutty taste which may not suit every palate. It also tends to have a thinner texture than other milk substitutes which comes down to preference.  

Coconut  

Pros

Coconut has gained popularity in diets such as keto, due to its high fat and MCT (medium-chain triglycerides) content. MCT’s are digested easier than other fats and can be used as an instant energy source or converted into ketones (5).

Cons

Some people love the taste while others think it's too strong. Coconut milk also has higher amounts of calories and saturated fat. 

Get strong bones with or without dairy

While dairy and dairy alternatives can provide calcium and help keep your bones strong, there are also other ways to “do your body good”:

• Other calcium containing foods: leafy green vegetables (broccoli, cabbage, okra), sesame seeds, fortified tofu (6). 

• Increase vitamin D: vitamin D is needed to absorb calcium. You can get vitamin D from the sun, fatty fish, eggs, and mushrooms. 

• Get moving: focusing on weight-bearing exercises, such as lifting weights, jogging, and dancing can help build healthy bones. 

Want to get creative with your dairy-alternatives? Check out these fun ways to enjoy your almond milk: Almond Milk | One Food Two Ways