When I talk to people who are trying to lose weight or eat healthier, they often tell me they’re choosing dairy-free options like coconut milk, almond yogurt, or cashew cheese. They’re often shocked to find out that these options often don’t help them reach their protein goals, and may not even have fewer calories or more nutrients than dairy products.
Are you choosing dairy-free alternatives to cow’s milk, cheese, and yogurt? Think about these.
- Almond or oat milk at coffee shops instead of milk or cream
- Almond or soy-based yogurt
- Cashew-containing cheese alternatives
These options are now available in grocery stores, at coffee shops, and at schools as they become more popular compared to dairy products. But are dairy-free alternatives always the healthiest choice?
Non-Dairy Products May Lack Protein
When you think of nutrients in milk, cheese, and yogurt, you might think of protein. Milk and yogurt each have about 8 grams of protein per cup, while cheese has about 6-7 grams of protein per ounce. This is about the amount in an egg. Greek yogurt can have 15-20 grams of protein per cup, or the amount in 2-3 ounces of fish or chicken.
Protein is an essential nutrient that helps you stay full for longer after a meal or snack, but it’s often lacking in plant-based dairy alternatives. Soy milk has a good amount of protein, but a cup of almond milk has only 1-2 grams. Even something that sounds healthy, like cashew cheese, has less than 1 gram of protein per ounce, despite a price tag that’s about 3-4 times as expensive as dairy-based cheese.
Watch Out for Calcium and Bone Health
Dairy products are still the major source of calcium in our diets. People who avoid dairy products are more likely to be low in calcium, leading to osteoporosis and a higher risk for fractures later in life. A serving of dairy products, whether a cup of milk or yogurt, or an ounce of cheese, often has 15-30% of the daily value for calcium. In addition, it’s highly absorbable.
Dairy-free alternatives are often fortified with calcium, but not always. It’s a good idea to read the label when you’re choosing a product. While you’re reading the nutrition facts panel, look for items with 10-30% of vitamin D. It helps your body absorb and use calcium so your bones get full benefit.
Benefits of Non-Dairy Alternatives
Non-dairy alternatives can have some health benefits. Many of them are designed to support people on vegan, or plant-based, diets. For that reason, they’re often high in vitamin B12, which is only naturally found in animal-based products.
In addition, unsweetened almond milk and unsweetened coconut milk have 30-40 calories per cup, which is less than half the amount as in 1 cup of fat-free milk. Plant-based milks are naturally cholesterol-free, unlike cow’s milk.
Many people enjoy non-dairy alternatives more. They can be creamier or sweeter. They can also have a longer shelf life, which is important for people living alone or who only take milk in their cereal or coffee, for example.
What’s the Right Choice for Health and Weight Loss?
It’s important to make the right choice for yourself. Consider factors like the following.
- Do I need more protein for health and to feel fuller?
- How much calcium is there?
- Are there extra ingredients that I don’t want?
- What other nutrients have been added?
- Can I afford it?
The bottom line is to know your reasons for choosing dairy products or dairy-free alternatives. Check nutrition facts panels and the list of ingredients for calories, nutrients, and ingredients you’re curious about. Whenever you’re unsure, ask your healthcare provider. It’s always good to get trusted and professional advice!
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