More than fifty million Americans have lactose intolerance. Consuming milk, cheese, or ice cream causes intestinal discomfort such as gas, diarrhea, and stomach pain. Lactose is a milk sugar that is made up of two monosaccharides: glucose and galactose. Many people do not produce lactase, an enzyme that breaks down glucose and galactose. Milk also contains over 30 different proteins that can potentially induce adverse reactions, including allergies, in humans. Most allergic reactions to milk are due to casein, its predominant protein. The proteins lactalbumin and lactoglobulin (whey proteins) are also known to cause problems.
It is estimated that 80% of the world's population is unable to tolerate milk. Health issues linked to milk products include a range of respiratory problems (asthma, otitis media, sinusitis), lupus, eczema, autism, hyperactivity disorder, enuresis (bed wetting), anemia, sudden infant death syndrome, atherosclerosis (cow's milk and cheese are sources of cholesterol) and many others. One must ask if cow's milk is good for human consumption.
The non-dairy beverage market is growing at 20% annually. Milk alternatives can be made from soybeans, grains, vegetables, nuts, and seeds. Today our supermarkets sell a variety of milk alternatives made from soy, rice, almond, goat milk and even hemp milk (not sold in the US). These alternatives are available in a range of flavors (natural, vanilla, chocolate, strawberry, and almond), and are comparable to cow's milk for protein content (average 8 g per serving), fat (most are available in full-fat, low-fat or fat-free), and calcium (almost all non-dairy 'milk' beverages sold today are calcium and vitamin D enriched). In addition, these alternative milks contain no cholesterol since they are all derived from plants.
Non-Dairy Beverages & Milk Alternatives
Food allergies and sensitivities are sometimes caused by excessive consumption of a particular substance. If you are lactose-intolerant, trying to prevent its onset, or if you're trying to include more plant-based foods in your diet, try some of these milk substitutes.
- Soy Milk: Soy milk, the most popular and most controversial milk alternative, was first developed in the 1930's by American John Harvey Kellogg (the inventor of Corn Flakes and granola!). Soy milk is made from ground soy beans that are soaked and boiled in water and then strained. It is rich in iron, calcium, and phosphorus. Purchase organic soy beverages because non-organic products are usually made from genetically modified soy beans. Natural and vanilla flavor soy milk can be used as a milk substitute in recipes. Flavored soy drinks (like chocolate and strawberry) are sweetened with barley malt syrup, honey, and/or maple syrup, and are great for drinking and adding to cereal. Soy milk is suitable for vegetarians and vegans and should be refrigerated after opening.
- Rice Milk: Rice milk is made from fermented brown rice and is the least-allergenic "milk". It is often made from brown rice and sweetened with evaporated cane syrup. Compared to cow's milk, it contains more carbohydrate and less protein but is cholesterol- and lactose-free. Rice milk is lighter in texture and flavor than soy milk and can be directly substituted for dairy milk in most recipes. Refrigerated after opening and use within a week. Rice milk is suitable for vegetarians and vegans.
- Almond Milk:Almond milk is made from ground almonds blended with water and a little sweetener or vanilla flavoring. It is also fortified with calcium and vitamins A, D, and E. Commercially available in natural, vanilla, or chocolate flavors. Almond milk has a delicious nutty flavor and creamy texture. It can be added to any recipe that calls for milk and tastes great cold or warm. Almond milk is suitable for vegetarians and vegans.
| Beverage (per 1 cup/8 fluid ounces) |
Calories (kcal) |
Total Fat (gm) |
Saturated Fat (gm) |
Calcium (mg) |
Protein |
Vitamin D (IU) |
| Fat-free milk (Skim or nonfat milk) |
86 |
0 |
0 |
302 |
8 |
100 |
| 1% Lowfat milk (light milk) |
102 |
2.5 |
1.5 |
300 |
8 |
100 |
| 2% Reduced-fat milk |
121 |
5 |
3 |
297 |
8 |
100 |
| Whole milk (3.25% fat) |
150 |
8 |
5 |
291 |
8 |
100 |
| Soy "milk" (fat-free/plain/fortified) |
70 |
0 |
0 |
200 |
9 |
120 |
| Soy "milk" (regular/plain/fortified) |
110 |
2.5 |
0 |
300 |
9 |
120 |
| Soy "milk" (regular/plain) |
100 |
5 |
0 |
300 |
9 |
0 |
| Rice "milk" - fat-free (plain/fortified) |
80 |
0 |
0 |
150 |
1 |
120 |
| Rice "milk" - lowfat (plain/fortified) |
90 |
2 |
0 |
150 |
1 |
120 |
| Almond "milk" (regular/plain) |
60 |
2.5 |
0 |
200 |
2 |
0 |
Reference: http://health.discovery.com
Nutritional information differs depending on brand, ingredients, and added fortifications.
If you tolerate and prefer cow’s milk and related products, choose organic products. Research shows that organically-fed cows produce meat and milk that is richer in vitamin A and D, and contains 50% more vitamin E, 75% more beta carotene, 68% more omega 3 essential fats, at least two to three times more lutein and zeaxanthine (important antioxidants) than non-organic milk.
