Got Milk Alternatives?

Nov 1, 2021 | Tara Schmidt | @taraschmidt | Comments (10)

Written by Carly Herr, a dietetic intern at Mayo Clinic Rochester.

Milk alternatives have become popular as options and varieties are plentiful. Milk alternatives are any milk product that is made without the use of dairy (animal milk). Options include almond, cashew, soy, oat, coconut, rice, hemp, and pea protein milk.

Why Choose a Milk Alternative?

Allergy
Intolerance
Vegan diet
Personal preference

When considering a switch to a milk alternative, it is important to understand how nutrients offered in these options may vary from standard dairy milk. Look for varieties that offer the nutrients that meet your needs - especially calcium, vitamin D and protein.

Protein: A serving of cows milk provides 8 grams of protein. Pea protein milk is a non-dairy alternative that provides an equal amount of protein in a single serving, with soy milk coming in second at 7 grams of protein per serving. Other varieties offer much lower amounts of proteins per serving.

Calcium and Vitamin D: Cows milk is a great source of calcium and vitamin D. Luckily, switching to a non-dairy milk alternative often will not sacrifice these nutrients, as many manufacturers fortify non-dairy milks. Check the label to make sure.

Sugars: When choosing a non-dairy milk alternative, check for added sugars. Many non-dairy milks come in sweetened varieties that are loaded with added sugars. Opting for a “no added sugar” or “unsweetened” versions is best for overall health!

Whether you’re trying a non-dairy milk alternative due to taste preference, dietary preferences, allergies, intolerances, or just to try something new, there are plenty of options on the market to explore. Check the nutrition label to find a variety that best fits your nutrient needs and flavor preference. Then, get creative with how you incorporate it in the kitchen! Is this a switch you've made?

Expert Answer: How can I meet my protein needs through plants?

Key Points when Reading Nutrition Labels

Expert Answer: What's the difference between natural and added sugars?

Interested in more newsfeed posts like this? Go to the Weight Management blog.

artist01 | @artist01 | Nov 2, 2021

Can anyone tell me the difference or benefit between natural sugar and cane sugar?

Tara Schmidt | @taraschmidt | Nov 2, 2021

In reply to @artist01 "Can anyone tell me the difference or benefit between natural sugar and cane sugar?" + (show)

Hi @artist01 - This may depend on what natural sugar you are talking about. For example, fruit and milk have natural sugar because sugar is in the fruit (fructose, glucose) and milk (lactose) in their original states. No sugar has been added to these products. Cane sugar could be considered "natural" as sugarcane is technically a plant.. but this is not how we eat it! Cane sugar is added to products to sweeten them. We would advise patients to limit foods with added sugars, which you'd be able to identify on a nutrition label. Have you checked out this article yet?
https://connect.mayoclinic.org/blog/weight-management-1/newsfeed-post/what-the-difference-between-added-sugars-and-natural-sugars/

artist01 | @artist01 | Nov 2, 2021

@taraschmidt Hello Tara
Thankyou very much for your response to my sugar query. I just typed a long reply of explanation to you, and, zip - it disappeared into the ethers before I'd finished it. Aaarrggh!!
Anyway, to make myself more clear, I mis-spoke. I didn't mean natural sugar, I meant ordinary white table-type sugar.
I NEVER add sugar to my very restricted IBS diet, nor do I use anything but sugar-free products, including no fruit juices, no canned fruit except the ones packed in water, etc

However, one of the few foods I can tolerate and really enjoy is Kozy Shack rice pudding, which contains 14 grams of CANE sugar per 113 gram snack cup. This rice pudding at least provides some calories and a bit of sweetness in my very sparse diet. I usually have two per day, along with two bottles of Regular chocolate flavored Ensure meal replacement ( doctor's orders). I'm not diabetic.
Is cane sugar alright for me? I lost a lot of weight but am maintaining my weight on this regime. Thanks, Tara. Warm regards, Laurie

Tara Schmidt | @taraschmidt | Nov 2, 2021

In reply to @artist01 "@taraschmidt Hello Tara Thankyou very much for your response to my sugar query. I just typed..." + (show)

@artist01 I've absolutely had that happen to me before, Laurie. So frustrating! Typical white (table) sugar is cane sugar. This sugar is from sugar cane or sugar beets. Your rice pudding notes 9 grams of added sugar on the label - this is from the cane sugar. The other 5 grams are likely from the milk. It sounds like you are mindful of added sugars in a number of other areas on your diet, so enjoying this product seems like it would be more than reasonable.

artist01 | @artist01 | Nov 2, 2021

@taraschmidt. YAAAY!! Thankyou Tara. I can eat and enjoy my rice pudding! It's such a comforting food when I'm often depleted of calories and FOOD!! Lol. Thankyou for your expert opinion. ❤ Laurie

tekkie3 | @tekkie3 | Nov 8, 2021

In reply to @artist01 "Can anyone tell me the difference or benefit between natural sugar and cane sugar?" + (show)

Cane sugar is processed and artificially added to most foods and beverages. It contributes to a multitude of health issues including IBS, gas & bloating, acid reflux/GERD, and arthritis as well as puts you at high risk for heart disease, stroke, Alzheimer's, and diabetes when you consume in excess and/or on a daily basis over time.

Natural sugars are ones already contained in foods/beverages before they are harvested and/or processed, and carry little to no risk regardless how much you consume.

artist01 | @artist01 | Nov 8, 2021

In reply to @tekkie3 "Cane sugar is processed and artificially added to most foods and beverages. It contributes to a..." + (show)

@tekkie3 Hi Tekkie. Thankyou for your response to my question, but as I explained the other day on Connect, I mis-spoke. I shouldn't have called it "natural sugar" - I should have said something like "ordinary white table-type (processed) sugar", as compared to what some product Ingredient Lists term
"cane sugar". I was questioning whether they are both the same thing. Some of our Connect members responded that they are the same thing.
I do know all the facts you've pointed out in your post. I'm not a sugar user at all. Thanks again. Laurie

tekkie3 | @tekkie3 | Nov 8, 2021

My apologies. Today was my first day on. Did not see your post from the other day. Yes, table and cane are one and the same. 👍🏼

artist01 | @artist01 | Nov 9, 2021

In reply to @tekkie3 "My apologies. Today was my first day on. Did not see your post from the other..." + (show)

@tekkie3. Good on ya', Tekkie, for jumping right in as a new Connect member! Welcome to this wonderful source of information and support. You're very knowledgeable, so you'll be a valuable addition to our group.
Warm regards, Laurie