Milk Alternatives

Created by: Gabrielle Forman, Dietetic Intern

Dairy is an important element of a balanced diet. But, it is not the right choice for everyone. Some individuals choose not to consume dairy because they dislike it, are intolerant, or are abstaining due to ethical or religious reasons. These individuals may want to consider supplementing their diet with fortified plant-based milks. It is important to remember that not all plant milks are alike. Consumers should make a point to compare the Nutrition Facts Label of different brands to ensure that the product they are selecting is fortified with calcium, protein, and vitamin D. 

In addition to checking for these key nutrients it should also be noted that a number of these products have added sugar. Look for the unsweetened or lower sugar varieties when selecting a plant-based milk alternative.

Examples of milk alternatives:

  • Almond Milk
  • Cashew Milk
  • Coconut Milk
  • Hemp milk
  • Oat Milk
  • Pea Protein Milk
  • Rice Milk
  • Soy Milk

Soy and nut milks are very common nowadays and are more likely to have fortified options in most grocery stores. Coconut milk is also popular but tends to be high in saturated fat and may not be suitable for people on a low cholesterol diet.

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