Navigating the Milk Aisle

If you’ve looked at what’s available in the milk section at the grocery store (or Instacart) lately, it can be a bit overwhelming. Soy milk, almond milk, cashew milk, oat milk, coconut milk, Ripple….what the heck is Ripple milk? What is right for you and what’s right for kids? The answer is of course, it depends. Your needs are probably not the same as your kids, and your one-year old needs something different than your 10 year old.

As a mom who just weaned my 1 year old from infant formula to whole milk, I’ve seen a lot of discussion among moms about what type of milk is best. This is a complicated question. Luckily my son tolerates dairy well, but that is not the case for everyone. Whether it’s dietary preference or allergies, make sure to take a good look at the options before making a decision. The available options can be very different from each other nutritionally, and some can be quite high in sugar.

We all know the basics of cow’s milk. It comes from cows and the ingredient statement is just milk and usually vitamin D is added. Plant based milks are a bit more complex. They are generally made by grinding and soaking their main ingredient in water then straining off the liquid. Thickeners, texturizers, and flavors are added to make it more palatable. Vitamins and minerals are added to make it more nutritious, and preservatives are added to extend its shelf life. Generally it’s better to get your nutrients from whole foods rather than fortifications or popping a vitamin, but that’s not always possible with our busy lifestyles.

Let’s compare the most popular options you’ll find at the store today.

• Dairy Milk –Dairy milk is naturally high in protein and calcium. Different fat levels are available. Some ultra filtered products like Fairlife Milk, offer even more calcium and protein and are lactose free. For a toddler you’ll want to choose whole milk for the highest amount of fat and calories

• Unsweetened Nut Milk (Almond or Cashew) – Although nuts themselves are high in protein, nut milks are not. These products are low in protein, fat, and calories. Calcium, Vitamin A, and Vitamin D are often added. Bioavailability is not completely understood with almond milk. This means the body may not absorb minerals in almond milk as well as it can from dairy milk. Phytic acid in almonds is partly to blame here. Nut milks are great for adults to use in their coffee and cereal, but there are better options available for toddlers and kids.  

• Oat Milk – Oat milk provides fiber, iron, and a mid-range level of protein so it’s a bit more nutritious than almond milk, but usually contains some sugar as well. Calories and fat can vary by brand and variety. For the chart below I chose what was closest to whole cow’s milk.

• Soy Milk –  Soy milk is probably the most nutritionally balanced of the plant based milk alternatives. Soy is a complete protein, meaning it contains all essential amino acids. It is also rich in iron and protein. The flavor and texture of these products have improved leaps and bounds over the years as well.

• Pea Protein Milk – Milk made from pea protein is one of the newer additions to the milk aisle, and it’s a great one nutritionally. It’s a great choice for those who want a plant-based milk but are allergic to soy.

• Coconut milk – Although quite tasty, the watered-down coconut milk found in the dairy aisle is a poor choice nutritionally because it doesn’t contain any protein. That said, it is usually fortified with calcium and other vitamins so it is at least a source of something.

The type of milk you chose may depend on your/your child’s stage in life. For toddlers,  the American Academy of Pediatrics (AAP) recommends whole dairy milk since they need the fat for proper development of their brains and nervous systems. The best alternatives are Soy or Pea based milks since they are the next highest in fat, protein, and other nutrients. If you do choose almond milk, make sure they are getting an equivalent amount of protein and fat elsewhere in their diet from eggs, cheese, meat, etc.

If your child is older, you might choose low fat cow’s milk, oat milk, or almond milk depending on their needs. Just be aware of sugar content and calories in sweetened versions. For adults, choose what works best for your health and lifestyle.  

The table below shows some of the most popular product available for you to compare the nutrition and ingredients. As always, it’s a good idea to consult with a dietitian to make the right choice.