Last week, Dean Foods, the US’s number one dairy processor, filed Chapter 11 Bankruptcy. This shocked me at first but in time made more and more sense. In the past five years plant-based milks or milk alternatives have seen a 60% increase. While milk consumption has decreased 26% in the last two decades. You would have to be living under a rock to not notice the ever increasing options when walking down the ‘dairy’ aisle now. Non-Fat, 1%, 2%, Whole, Organic, Ultra-processed, Cashew, Almond, Coconut, Hemp, Pea, Oat, sweetened, or unsweetened to name a few. It is kind of insane and can cause a lot of consumer confusion and manipulation. I get frustrated when friends, clients and family tell me they have switched over to almond milk for a healthier option. But, is it really healthier? It possibly could be, depending on how your body handles dairy products but is almond milk the best alternative for you? And so here we are as I have decided to finally speak out and share my thoughts on dairy products, (scientifically and preference wise) focusing on milk and the every increasing milk alternatives.

A few weeks ago, I asked my Instagram followers what questions they had on milk(s)? Yes, even before knowing about Dean Foods. No surprise, the questions I received were rather predictable and one’s I have heard many times before.

Is Dairy bad for you (and your hormones)?
Is organic and grass-fed worth it?
Do we/our families really need it?
What % of milk should I be buying?
How much dairy/milk should I have a day?
What’s the best alternative to cow’s milk?

Over the past few years Diet Culture, whether that is from influencers, brands via marketing in ads or on their packaging, or friends and family, has conveyed a message that dairy is ‘not good for you.’ OR rather plant based milk alternatives are healthier options. Lower calorie, lower fat and not from an animal, I am sold, where I can buy some of your healthier milk alternatives. ;-) BUT first, lets look into this whole cow’s milk thing and 1) if it is healthy for us and 2) which is the best type to buy?

Got milk?

I do! haha sorry, I think I am funny sometimes. But, honestly, yes, we always have milk in the Fumo household. However, this wasn’t always the case. I once was one of those diet culture, eat up every healthy magazine and news story on how to lose weight & be healthier kind of girl. And so, that’s when I tried my first almond milk, thinking I was living a healthier life by doing so…

Daily INTOLERANCE

For one, the majority of the population is dairy intolerant so makes sense stay away from everything milk. To be more specific 65% of the population has some sort of dairy intolerance. This could be minor intolerance or life altering, again, everyone is an individual.

Side note: if you have any intolerance, ice cream is usually the number one thing you will notice it from due to the high sugar, dairy and it being liquid. The amount of lactose depends on the brand and type. For example, 1/2 cup of Breyers Natural Vanilla Ice cream has one of the highest amounts of lactose found in dairy products at 14g. Milk is a close second, with 12g of lactose. Liquid form can cause the lactose to absorb at a quicker rate as well. If there is ONE thing intolerant consumers can handle dairy, it would be a low lactose cheese in small amounts or greek yogurt. Dairy intolerance is not simply lactose however, whey (the protein) comes into place as well. Want more info? find it here.

Even though 65% of the population is said to be intolerant to dairy in some way, many may be able to eat some dairy products and have zero negative effects. Moreover, the 65% is wishy-washy if that makes sense. The 65% of the population stat only means, to me, that 35% of the population can enjoy ALL dairy without any negative side effects. We will get into the milk alternatives and which is best for you further down, right now we are still on the PRO cow’s milk train.

check out my video review on dairy and dairy alternatives below

“Photo by Jonathan Colon”

Drinking another animal’s milk

Another dis to cow’s milk…we are the only species that consumes milk from another animal or in our adult life. This is not actually true as feral cats steal milk directly from elephant seals, and I mean directly. Also, we are humans. We are man, not animal so why are we comparing ourselves to other animals? It’s important to note here as well as animal protein provide us with essential vitamins and minerals that are not obtainable on solely a plant based diet (vegan). No other ‘wild’ animal takes supplements and you don’t see many thinking twice before popping their pills. Of course, everyone has the right to choose what they want to eat, but believe what you truly believe and the why behind it rather than letting someone/diet culture guilt you into eating dairy.

But Is dairy healthy?

To put it simply, yes. For me, being someone who does not have a dairy intolerance, (and if I do, its so minor I don’t realize it) dairy is very nutrient-dense food option that can be part of a healthy nourishing diet. If you enjoy adding cream or milk to your morning coffee, go for it! Want to cheese on your burger, in your salad or sprinkled on your veggies, sound amazing to me! How about milk in your smoothie, overnight oats, or oatmeal? Yes, yes and yes. If your body does well with dairy what’s starting you. Don’t let diet culture tell you otherwise.

I am usually around 2-3 serving of dairy/day. A normal day includes: 2-3 tbsp whole milk in my coffees (let’s say 1/3 cup total), yogurt or cheese as a snack sometimes, then maybe some cheese as a topping at lunch or dinner. I try to be mindful with dairy in my day. For example, if I have yogurt as a snack, I most likely will not have dairy at lunch. If a higher dairy breakfast, my snack won’t come from a dairy source.

The Benefits of Cow’s milk:

One cup of 2% Milk has 8-12g of protein, 12g natural sugar, 5g of fat, 2-3 ingredients; milk and Vitamin D3 as well as a good source of calcium, B12, Phosphorus, B2 and Iodine.

Packs quite a punch of nutrients if you ask me. You can see why it help babies, children and teens grow. AND, adults can benefit from all its nutrients as well. It be added to dished, cooked with, enjoyed in cereal, muesli, oatmeal, overnight oats, coffee, smoothies, soups etc to add in nutrients, protein, texture and flavor.

Organic vs Conventional & Grass-fed

This is a big topic of discussion when it comes to dairy, should I be only buying organic diary products. Will conventional dairy products mess with my and my children’s hormones. It important to know Organic is the PROCESS of not the product itself. Either process (organic or conventional) will produce a nutritious product. To be termed organic it takes more work on the diary farmers and thus, more expensive. The following need to take place in order a dairy product to be termed organic.

Provide exclusively organic feeds, no mammalian or poultry by products allowed.
Access to pasture through grazing season or 120 days/year.
Cow are not treated with synthetic hormones, nor every given antibiotics.

This DOES NOT mean conventional is giving their dairy cows antibiotics or hormones on a frequent basis. Dairy has some of the strictest safety standards and is highly regulated aka milk is very SAFE, no matter if organic or conventional. The major difference of the two lies in #2 on the organic to-do list stated above. There is no significant different of nutrients between organic and conventional, however, when dairy cows have great access to higher quality pastures, increased levels of CLA, omega-3 fatty acids and other antioxidants can be present. But if you’re looking for a rich source of omega 3, grab yourself from chia seed, flax meal or walnuts instead aka these small differences aren’t a game changer for me. Moreover, it is the amount cows are out in the pasture grazing and the quality of that pasture as to whether your milk make be more nutrient dense. This is the science. My conclusion, milk is safe, it is your lifestyle preference organic or conventional. Either way you are getting a nourishing product. I prefer organic whole or 2% milk however my cheese is rarely ever organic, nor is my cottage cheese. Again, its your preference, it overall is not significantly different. Maybe we should do a taste test in the future.

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Access to & quality of pasture has the greatest impact on differences in Milk nutrient make up.

Do we Need milk in our diet?

Okay, last question on diary milk. I’ll answer your question with another question….do we really need any specific food product? In today’s world there are TONS of alternatives, some better than others, that is for sure, however, we can supplement are diet in various ways. Vegans for example would benefit from taking B12, Zinc, and Iron for eliminating animal products. We do not need dairy in our lives but I highly recommend it for those who’s body like it. It is not only nutritious is my eyes, but delicious, and enjoying the food we eat is also extremely important. You know if you include dairy in your diet you will be providing your body with essential nutrients we discussed above.

What’s the best milk alternative options? Nut? Soy? Grain? Pea?

Can’t do milk? Whether personal preference of body just hates it, no worries, I got you covered. Let’s start with one of the top-selling plant-based milks, almond milk. I have heard too many times from family, friends, clients, coworkers, acquaintances etc. they they switched to almond milk for “healthier” option. So let’s check this healthier milk version out. Almond milk is made from ground almonds soaked in water then strained. I have made it at home before and added in a vanilla paste and it was really delicious not going to lie but totally not worth it to do it again (just like homemade cauliflower crust haha). Store bought almond milks, on the other hand, not so tasty to me, probably because I get the unsweetened version, yuck. Also, majority of store bought almond milks have thickening ages, sweeteners, and preservatives added to them for additional nutrients, texture, flavors, and shelf life. One cup of Unsweetened Almond Milk contains 30 calories, 2.5g fat, 1g carb, 1g protein and 20-50% of Vitamin E needs. Minus the Vitamin E, almond milk is more water than an actual milk. Sure it is hydrating , however, the only nutrient it is benefiting you with is vitamin E. On the plus side, the unsweetened almond milk is low in sugar, however, majority of us prefer something on the sweeter side, which can bring almond milk up to 21g of added sugar in some products. Possibly plus of almond milk, lower in calorie (water has zero calories), lower in fat than 2% and whole milk options (by 2 grams) and a good source of Vitamin E (no rebuttal on the E).

My issues with Almond milk

Almost ZERO protein (you’ll see this many plant based milks)
Additives (same as above)
The false claim that it is a healthier version to cow’s milk
Many people are allergic to tree nuts….
Why are we spending so much water on glorified vitamin E water

Remember

Almond milk is more like water than a milk

Okay, now that you know how I really feel about Almond milk. What might be some other options for you that are more nourishing and even better tasting? Don’t worry, I got you covered. No, it’s not Cashew milk. Cashew, just like its nut friend, almond has similar issues aka its mostly water. Then there’s coconut milk. You might have first been introduced to coconut milk in can form used in Thai and curry dishes. Coconut is rich, high in fat and nothing like the watered down coconut milk you buy at the store. There’s that word, water again…. Some enjoy it in their coffee as a creamer due to it richness so might be a good option in that case BUT just as the almond and cashew, coconut milk (carton not can) is watered down or can be added to other watered down nut milks as well. Side note, coconut milk has little to zero protein as well, plus very low nutrients and again, closer to water than milk. Next up, Rice milk! One cup contains 130–140 calories, 2–3 grams of fat, 1 gram of protein and 27–38 grams of carbohydrates. High carbs means naturally sweeter and can go good in smoothies, oatmeal or by itself but sorry folks, this hypoallergenic milk is still very watered down, with limited nutrients, zero protein, and yes, additives.

IF YOU LIKE THE TASTE OF THESE MILK MENTIONED ABOVE, PLEASE CONTINUE TO DRINK THEM. I JUST DO NOT WANT YOU TO THINK YOU ARE DRINKING A HEALTHIER MILK.

Okay, what about Soy? Did you know I am an outpatient oncology dietitian as well. A part time gig I really enjoy, BUT to get to my point, I get asked about Soy a lot, especially working with Breast cancer patients. There is a lot of studies but want to keep it simple, as this could be its entirely own article. Soy foods (aka not man-made soy isolate protein powder, bars, fillers etc.) are completely fine and healthy to eat, soy milk included. Soy’s falsified bad rep on women is one reason why almond milk has become so poplar. Soy is said to be the closest sister to cow’s milk due to the same protein content, 8g. Even though, it is not a complete protein, so really you are getting higher quality protein win cow’s milk but hey, I will take the 8g versus the 1g in the alternative milks we already when on. See, I am not down on all milk alternatives. One cup of unsweetened soy milk contains 80–90 calories, 4–4.5 grams of fat, 7–9 grams of protein and 4 grams of carbohydrates. There are sweetened options of course, has similar thickeners as almond and can be fortified with nutrients to make it more comparable to cow’s milk. I believe, soy is a healthier, more nutrient-dense option than other milks mentioned, still not my go to however.

Are you thinking, “Michele, tell me already what (else) I should consume already”

Hemp is a choice, not going to lie I have never tired hemp milk, it doesn’t appeal to me as I will stay with hemp seeds instead. It is newer on the market, no you will not get high from it (THC is removed). Healthline had this to say about Hemp, “slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for lighter milks such as skim milk. One cup of unsweetened hemp milk contains 60–80 calories, 4.5–8 grams of fat, 2–3 grams of protein and 0–1 gram of carbohydrates. Sweetened versions like other milks can go up to 20g of sugar like the other sweetened non-milk versions discussed above. Plus of hemp, some protein AND omega 3s. So not too shabby, if you have tasted it let me know but even healthline used the “watery texture” description (it’s everywhere with plant-based milks haha)

Oat milk: Not going to lie, I like oat milk. Yes, it has additives for thickening agents for texture and flavor BUT the taste and texture to me, is my top reason why I choose this over other milks. It also has some protein (whoop whoop). One cup contains 140–170 calories, 4.5–5 grams of fat, 2.5–5 grams of protein and 19–29 grams of carbohydrates. Oat milk is not only dairy free but gluten, hypoallergenic and good option for vegans. Oatly brand is my favorite, found at Target. I prefer to have two different milks in the house (three now with eggnog out). It is either between Oat or… drum rolls for the best milk alternative…. PEA.

Pea Milk: This IS IT ladies and gentlemen. The non-dairy milk you have all been waiting for, the best milk alternative, pea milk. Pea milk? Yes, that is right and here is why. Pea milk is made with yellow field peas. Peas like oats are dairy and gluten and contain protein. Pea’s, however, contain a much greater amount of protein than oat. There are only two brands that carry Pea milk, Ripple the original and Bolthouse Farms. One cup contains 90-110 calories, 4.5–5 grams of fat, 8–10 grams of protein and 6 grams of carbohydrates. The increased protein content from other milks is due to how it is processed. The yellow peas are milled into flour/meal, separating the protein from the fiber and starch. Then the protein is blended together with the water and other ingredients. So the protein is reintroduced unlike in the other nut-based milks. Pea is marketed to have 50% more calcium then cow’s milk, this is because it is fortified (also with B12, and vit d). It will also have some additives and ingredients like all the other plant-based milks. And so, with a taste and consistency similar to cow’s milk as well as its protein and nutrient composition, if you want something like cow’s milk without the cow involved, go for nutritious pea milk.

in conclusion

What did I miss? Again, I want you to be educated and know the facts and science. If you really like almond, cashew, coconut etc. milk, continue to enjoy them. However, if you are looking for something similar to milk, nutrient wise pea or soy are your best bets. Followed by oat and hemp. But choose based on taste preference, lifestyle choices and of course nutrient make up. Now you are filled will knowledge, go out into the world and spread the good news :-) Dairy is SAFE, NUTRITIOUS & DELICIOUS, and milk alternatives are not created equal. If you have questions for me, please feel free to email me at Michele@fitplatenutrition.com

Is Milk Healthy, Safe, Necessary? And What about Milk Alternatives?