Udderly Confused? The Ups and Downs of Dairy-Free
July 01, 2025
The history of nondairy milk goes back further than you may think. The first use of dairy alternatives dates back to 14th century China when the use of “soya” milk was documented for the first time. Soy milk arrived in the US in the late 1800s and has since become a staple in many homes. Following the introduction of soy milk, many other dairy alternatives made their way into the American diet. Almond milk arrived in the US around the 19th century, and its popularity can be attributed to the Seventh-day Adventists, who are traditionally vegetarian or vegan. In 2013, almond milk surpassed soy milk in sales, and a variety of brands can now be found on grocery store shelves. Oat milk came into the picture much later, in 1944. It was created as an alternative to those who have soy and nut allergies or lactose intolerance.
Dairy alternatives offer several nutritional benefits and are popular for different reasons. There are many options to choose from, and some taste better as a beverage or in coffee. In contrast, others are more suitable for cooking and baking.
Here are some of the Pros and Cons of Dairy Alternatives:
PROS:
- Lactose-Free: For those with lactose intolerance or milk sensitivity, dairy alternatives can be a good option.
- Lower in Saturated Fat: Plant-based milks like almond, oat, and soy have less saturated fat than whole milk.
- Environmentally Friendly: Producing plant-based milk, for the most part, uses less water and emits fewer greenhouse gases.
- Fortified in Nutrients: Plant-based dairy alternatives may be enriched with calcium, vitamin D, B-12, vitamin A, and potassium.
CONS:
- Nutrient Gaps: Not all nondairy milks are fortified, so they lack important nutrients.
- High in Added Sugar: Flavored or sweetened versions can be high in added sugar.
- Additives and Thickeners: Some nondairy products contain gums and thickeners, which can cause digestive issues in certain individuals.
- Lower in Protein: Almond, coconut, and oat are not a good source of protein compared to soy and cow’s milk.
- Food allergies: Those with nut and soy allergies should avoid certain plant-based milk products, so reading labels is essential.
- Cost: Many plant-based milks are more expensive than regular milk, particularly in specialty products.
The healthiest dairy alternatives are minimally processed, unsweetened, and fortified with essential vitamins and minerals. Almond milk offers a low-calorie, nondairy alternative. It is often fortified with nutrients, but it is not a great source of protein. Coconut milk is a good choice for those allergic to nuts or soy. Soy milk offers the highest protein content and contains isoflavones, which may support heart health. Oat milk is naturally sweet and contains beta-glucans, a fiber that may reduce cholesterol levels. Cashew milk has a creamy texture, is good in coffee, and is low in calories.
Whatever your preference when it comes to dairy alternatives, make sure you choose the healthiest option!!
Diet and Nutrients , Food Allergies Intolerances/Sensitivities , Meal and Menu Planning, Weight Management , Blog