Got Milk? Think Outside the Cow

Cow milk may be the ideal beverage for baby cows, but it just doesn't sit well with some Americans. Dairy allergies, lactose intolerance and an interest in more healthful beverages have all sparked a proliferation of alternative milk products.

The new "milks," however, are milk only in name. (Would you buy "soy juice"?) Most come from nuts, seeds, grains and legumes. They don't taste like cow milk and usually have less protein.

The benefits? With the exception of goat milk, they are all free of lactose and casein, which means fewer sinus, ear and respiratory infections, less intestinal irritation and less damage to the intestinal lining, according to Beverly Herman-Rivera, a nutritionist in Glen Rock. In most cases, alternative "milks" have less sugar, cholesterol, fat and calories than whole milk. And most can be stored, unopened, for a year without losing flavor or nutritional value.

Still, if you can't give up the flavor of real milk but are one of the approximately 30 million to 50 million Americans who are lactose intolerant, there's another option: Lactaid, or milk that has had the lactose (milk sugar) removed.

We've listed some pros and cons of milk-like beverages, which should never be used as a replacement for breast milk or infant formula. And always check labels, because brands vary.

• Soy. Strengths: the most protein-rich non-dairy milk; 1 cup contains 30 milligrams of isoflavones, a phytoestrogen that may play a role in lowering disease risk. More omega-3 fatty acids than 2 percent milk. Most, but not all, are fortified with calcium, riboflavin and vitamins A, D and B12. Weaknesses: Soy is so prevalent in the food supply that we're seeing a soy mini-backlash. And studies on the effect of isoflavones and cancer risk are mixed.
• Almond. Strengths: low in fat; half the calories of 2 percent milk, rice and soy drinks. Contains vitamins A, D and E, and is free of lactose, casein, cholesterol and gluten. Herman-Rivera says that it has a "light, sweet taste like cow's milk." Good with desserts. Weaknesses: According to Ridgewood nutritionist Nancy Feldman, drinking almond milk is "a step down in terms of providing adequate protein." There are more health benefits simply from eating whole almonds. Just 1 gram of protein per 8-ounce serving compared with the 8 grams in all varieties of cow milk. Not an option for those with tree-nut allergies. 
• Coconut. Strengths: Its fat is considered a "good fat" and is easily metabolized by the body. Coconut oil contains lauric acid, which may also have antiviral and antibacterial properties. Turtle Mountain's new refrigerated coconut beverage, unlike most canned coconut milks, is fortified with calcium, vitamins A, D and B12 and magnesium. Free of cholesterol, soy, gluten and dairy. Pairs nicely with chocolate chip or molasses cookies. About half the fat and calories of canned coconut milk and a more subtle flavor. Weaknesses: 5 grams of saturated fat per serving. There's an ongoing debate about whether saturated fat can be good for you. 
• Hemp. Strengths: contains both omega-3 and omega-6 fatty acids. Also has magnesium and manganese. Enriched with calcium and vitamins A, B12, and D, riboflavin and folic acid. Weaknesses: the reputation of hemp. Eating products made from the hemp nut will not -- we repeat, will not -- result in a positive drug test for marijuana. About half the protein (4 grams) of all varieties of cow milk per 8- ounce serving. Separates in coffee. 
• Oat. Strengths: more fiber than other milk alternatives. Low in fat; slightly more protein than rice and almond milk. Enriched with vitamins A, D, E, B12 and calcium. Weaknesses: The flavored varieties can be high in sugar. Better to eat whole grains than drink them; may contain gluten. 
• Rice: Strengths: easy to digest, low in fat and enriched with calcium and vitamins A, D, B12. Lactose-, dairy-, soy- and cholesterol-free. Weaknesses: higher in carbs; just 1 gram of protein per serving. Some don't like the watery consistency. 
• Goat: Strengths: A complete protein with essential amino acids, it's easy to digest and often suitable for those with lactose intolerance. Contains fatty acids. Has 15 percent more calcium and more vitamin A and D, potassium, copper and manganese than cow milk. Goats are not treated with growth hormone. Weaknesses: has less folic acid and vitamin B12 than cow milk; also a little less zinc. People still think goat milk will taste "goaty." Actually, it's similar to cow milk.