Milk. It does a body good, but which type? Soy, Almond, Rice, Hemp or Dairy?

It used to be that picking up a carton of milk was very simple.  There was only one ?kind?: dairy milk.  Now, the cow must make room for the almond, bean, grain, seed, and even the goat.  

Whether it is lactose intolerance, milk allergies, veganism, taste or health reasons, people are switching to non-dairy forms of milk.  The most common reason I have heard for giving up the cow are the potential health benefits.

It used to be that picking up a carton of milk was very simple.  There was only one “kind”: dairy milk.  Now, the cow must make room for the almond, bean, grain, seed, and even the goat.  

Whether it is lactose intolerance, milk allergies, veganism, taste or health reasons, people are switching to non-dairy forms of milk.  The most common reason I have heard for giving up the cow are the potential health benefits.

Each milk type has its pros and cons.  In order to help you decide which milk is right for you we compared labels and conducted research.  Let the analysis begin!

** Editor's Note:  Nicole Andelfinger, a recent Athletic-Minded intern, contributed to this post.  The Point Loma Nazarene University graduate aspires to a job in the media industry.

Dairy vs. Soy vs. Rice vs Almond vs Hemp.  Which is better? What do you gain and/or lose by selecting one over the other?

NOTES: 

1. Brands compared are Lucerne (Dairy), Silk (Soy), Rice Dream (Rice), Almond Breeze (Almond), Living Harvest (Hemp)
2. Serving size is one cup or 8 oz.
3. All brands yield at least 30% of the Recommended Daily Value of calcium based upon a 2,000 calorie diet.
4. All brands are also somewhat comparable in terms of price and availability.(*Living Harvest is sold at Whole Foods and comes in unsweetened vanilla, vanilla, and chocolate.)

Primary Benefits of Each:

•    Dairy milk is a natural source of calcium and protein.  It is also the leader in potassium (12% of DV).  The non-dairy alternatives are fortified with calcium and Vitamin D (needed for absorption).  If you eschew dairy milk, choose a brand that is fortified -- like the ones listed above which all yield 30% of the recommended daily amount of calcium.  Both dairy milk and soy yield 50% of the DV for vitamin B12.

• Soy is the non-dairy winner in terms of protein, and research suggests that soy based protein can reduce the risk of heart disease by preventing plaque build up in the arteries.

• Almonds are considered a "super food" for their antioxidant properties and polyunsaturated (heart healthy) fats.  While the almond milk doesn't have the riboflavin nor B12, one serving does have 50% of the DV for Vitamin E.  (Almond butter is another way to get these benefits.  Choose it over peanut butter.

• Rice milk is light on sodium, has no saturated fat and yields 15% of the DV for phosphorous (bone strengthening benefit).  Also, many people who have nut allergies may also be sensitive to soy. Rice milk provides a nice alternative.  And because it has less protein and fat than dairy milk, it is easier to digest.

• Hemp gets huge praise for being a source of Essential Fatty Acids (EFAs), meaning Omega-3 and Omega-6.  Hemp also contains all 10 essential amino acids -- the building blocks of protein.  It is also yieldss 40% of the RDA for calcium, higher than milk!

Potential "Cons" of Each:

• Dairy:  The villains are hormones, saturated fat, and digestion/lactose intolerance.  Consumers worry about the effects of growth hormones used on milk cows, particularly rBGH (recombinant Bovine Growth Hormone) and rBST (recombinant Bovine somatotropin).  Dairy detractors contend (though have not proven) that both drugs cause cancer in humans either by contaminating milk or by releasing harmful growth factors.  And the packaging can be confusing.  Some milk will clearly state that its milk comes from non-rBST treated cows, while other brands, even organic ones, will not.
• Soy:  While soy protein is applauded for being heart healthy, the potential downside is that  the isoflavenes in soy may over-stimulate the thyroid, as well as increase the risk of breast cancer. However, these risks are very controversial.  This is a good summary of the issue.  If you are already a big consumer of soy protein, it may be best to skip the extra soy protein in your milk. For more information about potential thyroid risks, click here.
• In terms of rice and almond, both are particularly susceptible to having artificial thickeners and sweeteners added, upping the sugar and carb content of both.  Because rice and almond milk naturally lack in calcium, protein, and vitamin D, both are often fortified to bring their nutrient levels up.
• Hemp is also fortified and depending on the flavor can have added sugar in the form of brown rice syrup.  But the con we think is most important is the taste and texture.  Some consumers complain that there is an "earthy" aftertaste especially with the original and unsweetened flavors. The vanilla gets better reviews.

Other Nutrients and Considerations:

• Vitamin B12:  If you’re looking for a "natural" source of Vitamin B12 (and calcium), dairy milk is your best bet.  There is controversy about the reliability and effective absorption of plant based B12.  Studies suggest that animal sources are superior.  Rice, Soy and Hemp have it added in and Almond (Almond Breeze brand) has none.  
• Vitamins A and D: They all have it.
• Calcium:  It comes naturally in dairy and others are enriched.  Beware that there are plenty of brands that do not add it in.  From a dietary standpoint, it's important to ensure an adequate intake of calcium.  If you eschew dairy, check the label of your non-dairy beverage. 
• Protein: Dairy is the winner when it comes to protein.  Soy is close behind. 
• Sugar:  Almond milk, soy milk and hemp milk come in "unsweetened" flavors.  Both dairy milk and rice milk will yield at least 9 grams of sugar per serving.  Dairy supporters will argue that the sugar is natural.  However, while some rice milk does have "rice syrup" listed as an ingredient, Rice Dream does not. 

What is the "BEST" Choice?

Our best advice is to pick one or two milk options and "live" with each for a week or two.  If you are switching from dairy, it may take time to get used to a new flavor and texture.  For our team, we favor non-fat dairy and almond.  There is too much controversy about soy protein (isoflavanes) and many of us already ingest soy protein via energy and protein bars.  Rice milk is too high in sugar and tastes sweet. It also tends to be very "thin."

We like non-fat dairy becauase it is low in saturated fat, tastes good and "looks" good in our coffee and on cereal.  Almond is even more creamy and can be lower in fat, sugar and calories than dairy.  We like the taste for hot chocolate, over cereal, on fruit and sometimes in coffee and tea.  But then there is hemp.  It's got so much good nutrition going for it.  And now there are more flavors to choose from.  We tried to buy the unsweetened vanilla today, but it was not on the shelf.  We'll get back to you on it... 

An advantage of both almond and hemp is that they come in a variety of flavors: unsweetened, sweetened, vanilla, original.  If you like your milk a little thicker, the Almond Breeze unsweetened vanilla is for you; HOWEVER, Trader Joe's now has its own brand of Almond Milk and we're BIG fans. It's less expensive and very smooth. Go for it. If you like a little more "flavor" mix it with the vanilla flavor.  The bottom line is that there are myriad options and sampling across brands is the best method to determine which is best for you. 

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