Cow's Milk vs Milk Alternatives

Often times when evaluating patients in our clinic, we receive questions pertaining to Cow’s Milk vs Milk Alternatives. Examples of Milk Alternatives: Goats’ milks, soy milk, almond milk & oat milk

*Fun Fact: It takes 3.2 gallons of water to produce 1 almond!

Why Vitamin D? -Fat-soluable vitamin that assists in the absorption of Ca+ in the gut! Milk alternatives tend to lack both Calcium and Vitamin D, however the absence of lactose options may be easier on your digestion for those with alltergies/intolerances/gastrointestinal gut disturbances.

Labels of Common Milk Alternatives:

 ALMOND MILK

 Calories: 39

Carbohydrates: 3g

Protein: 3g

Calcium: 482mg

Vit. D: 1mcg

Total Fat: 3g

COCONUT MILK

 Calories:76

Carbohydrates: 7g

Protein: 1g

Calcium: 459g

Vit. D: 2.4mcg

Total Fat: 5g

 OAT MILK

 Calories: 120

Carbohydrates: 16g

Protein: 3g

Calcium: 350mcg

Vit. D: 0 mcg

Total Fat:  5g

SOY MILK

 Calories: 80

Carbohydrates: 4g

Protein: 7g

Calcium: 299mcg

Vit. D: 0mcg

Total Fat: 4g

 ***Why Cows Milk? -Traditionally the BEST nutritional quality of protein, having 8g of Protein per 8oz       

       serving- fortified with 14% of your estimated Vitamin D needs.

 ***How can we increase our Vitamin D content when selecting milk alternatives or Plant-Based milk? -

1. Select Salmon/Tuna/Mackerel fish selections

    2.  Mushrooms are the only plant source of Vit D. When exposed to sunlight, mushrooms produce Vit D.

    3.  Egg Yolks

    4.  Fortified breakfast foods and fortified Orange Juice