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ANIMAL DAIRY VS PLANTS

Blog English

ANIMAL DAIRY VS PLANTS

Kayla Kaplan

The hardest part about being plant-based? Getting up early enough to milk almonds… and quinoa, hemp, rice, soybeans, oats, hazelnuts, macadamia nuts, peas, flax seeds, and cashews!

Non-dairy Grilled Cheese

Non-dairy Grilled Cheese

Okay, but jokes aside dairy is a controversial topic; debates over nutrition, nomenclature, and environmental impacts are hot issues in the news. Animal welfare is not a common concern associated with dairy milk but dairy beef accounts for an estimated 18% of beef and veal production in the U.S. It’s also a human-animal welfare issue; approximately 65% of the global human population has a reduced ability to digest lactose after infancy. In 2018 dairy milk sales dropped by 1.1 billion USD while the market for plant-based yogurts, cheese, and ice cream have all grown.  

As someone who has been lactose intolerant since birth and fully plant-based for 5.5 years, I am absolutely stoked about the boom in plant-based options for yogurt, cheese, milk, and other traditionally animal dairy based products! But I also know that the more products that are offered the more difficult and overwhelming it can be to choose. So, I’m here to help!

The first step is to be aware of animal milk in food and drink products. You’d think it would be obvious but milk powder is a sneaky little thing. Read the labels! In the U.S. an ingredient label has to disclose if dairy is present. If the ingredients say “Contains: Dairy, etc…” there is absolutely animal dairy present in some form if it says “May contain: Dairy, etc…” this just means there is a possibility for cross-contamination to warn people with severe allergies and is considered dairy-free. Other sneaky ways animal dairy slips into ingredient labels: casein, whey, lactose, ghee, milk powder, milk solids… There are apps out there to help and lots of people who you can ask if you’re confused. 

The next step is choosing plant milk. There are so many options that you can really shop around to find which one best aligns with your taste, health conditions, environmental concerns, etc. The cows will thank you!

Oat Milk Frozen Dessert from Baravena Helados

Oat Milk Frozen Dessert from Baravena Helados

Plant milk recommendations: 

  • More fiber and a thicker, creamier taste? Oat!

  • Seeking protein and a neutral taste? Soy!

  • Upping omega-3 intake? Flax!

  • Fun flavor for a coffee treat? Hazlenut! 

  • Allergen friendly? Rice or quinoa!

  • Mindful of sugar or fat intake? Hemp!

Also if you’re concerned about the nutrition density of your plant milk it’s a good idea to look at the ingredient list and check for things like added sweeteners and oils. When choosing go-to milk for daily use I highly suggest buying an unsweetened, fortified option. Flavored options can be high in added sugars and added oils. Coconut products, especially coconut cream or full-fat coconut milk, have a higher concentration of saturated fat than other plant options. Almond, hazelnut, macadamia, and other nuts are expensive to produce, both financially and environmentally, and nut milk tends to be less nutrient-dense than soy, oat, and dairy milk. 

Plant milk can be a convenient, low-cost opportunity for micronutrients. Many of the options sold in stores are usually fortified with calcium, vitamins A, D2, B2, and B12. Making your own plant milk at home can be a fun activity but by doing this you’re not getting the fortified benefits of store-bought options. If you favor “clean” label milk or homemade versions you need to be mindful of incorporating other sources of these nutrients into your daily food intake. If you have a health condition that restricts your choices I definitely recommend talking to a Registered Dietitian (some health insurance options even cover annual RD visits). 

Overall, there are so many great options in the world of plant-milks and you can really have some fun exploring the different types. Every time you choose plant milk over animal milk is a win for the animals! 

Written by Kayla Kaplan — Follow Kayla on Instagram.

This article is intended for informative use only, for personalized dietary recommendations please contact a Registered Dietitian or speak with your Primary Care Physician. 

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