Walter Willett, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, said: “Soy and nut milks have a healthier fat composition than cow’s milk. Coconut milk, like cow’s milk, high in saturated fat, which raises cholesterol levels. Soy milk and various nut milks without added sugar – such as almond, walnut, peanut, cashew, hazelnut or macadamia nut milk – as well as high fat hemp and flaxseed milk Saturation is more heart-healthy and also tends to be lower in calories. than cow’s milk. Oat milk, no added sugar, rich in fiber, and calories equivalent to cow’s milk.
Soy milk is the only non-dairy milk alternative that matches 8 grams of protein per cup of cow’s milk. But protein deficiency is not a concern in the United States, says Dr. Willett, especially for adults. However, if you’re looking for a significant amount of protein from milk, check the labels on different products, as the amount of protein substitutes for cow’s milk vary widely.
Both Ms. Romano and Dr. Willett also recommend checking labels to find alternatives fortified with calcium and vitamin D, which may help with bone health. “We certainly need vitamin D, although we probably don’t need as high of calcium as many Americans think they need,” Dr. Willett said. “When we looked at dairy directly, we didn’t find that high dairy consumption reduced fracture rates in terms of evidence,” he said.
They also recommend looking out for a lot of added sugar in flavored milk alternatives. Ideally, there should be no added sugar in the product, but generally aim for less than 10 grams per serving.
One final consideration: planets. Dr Willett said: “It is important to look at things through both a health and an environmental lens at this time. Dairy production is associated with high levels of greenhouse gas emissions and requires a lot of water. “So for the environmental footprint, alternative milks are really desirable.”
Sophie Egan is the author of “How to Be a Conscious Eater: Making Food Choices That’s Good for You, Others, and the Planet” (Employees, 2020).
https://www.nytimes.com/2022/02/01/well/lactose-intolerant-non-dairy-milk.html What is the Best Nondairy Milk Alternative?