There is a vast number of people transitioning these days from dairy milk to plant-based alternatives. Are you considering a plant-based milk alternative? If so, you probably understand the dangers of dairy. Once upon a time (in the unfortunately not too distant past) you were told to get several servings of dairy each day. At least a couple of generations were raised on the “milk is good” nutrition attitude that has caused a lot of health problems for so many people.
We now know that dairy products like milk don’t necessarily lead to improved bone health.
That was one of the big selling points of milk. A Swedish study showed that when women drink more than 3 glasses of milk a day, they increased their rate of dying over 20 years by 100%. Multiple studies have shown an increased risk of contracting type I diabetes, several cancers, high cholesterol, acne and pro-inflammatory conditions on a diet which includes dairy milk.
There are growing concerns as to the benefits and safety of cow’s milk, and people are looking for alternatives. Lactose intolerance and allergies to cow’s milk are on the rise, causing people to seek another nutrient-rich beverage.
As soon as a baby is born, mothers who choose to breastfeed are able to provide milk for their child. Even baby formulas which are used by those who cannot or prefer not to breastfeed are made to approximate mother’s milk. When your child gets older, what do you do if they decide not to drink milk or can’t drink it because of lactose intolerance?There are many reasons why a child may not drink cow’s milk. They may be allergic to it, they may have parents who live a vegan lifestyle which means they don’t use animal products at all, they may be lactose intolerant, or they may simply dislike the taste of it.
Especially today, organic dairy milk is a much better choice than conventional.
Many sensitivities in digestion and skin problems have been attributed to the hormones and antibiotics added to conventional dairy milk. No matter the reason for not drinking it, children are able to get the vitamins and calcium they need from other sources.
Many children who are lactose intolerant are able to use milk alternatives. These would include goat’s milk, soy milk, or rice milk. As long as the milk alternative is fortified with vitamin D, vitamin A, and calcium, there shouldn’t be any problems. For small children, ensure the milk is whole-fat because fat is important for a child’s brain development.
Soy milk, much like cow’s or goat’s milk, contains protein.
This isn’t the case with rice milk, however. It doesn’t have as much protein, so you’ll want to ensure your child gets plenty of protein in other foods. Rice and soy milk also don’t have the vitamin B12 found in animal milk.
What nutrients can you expect a child to get from one serving, eight ounces, of milk?
* 8 grams of protein
* 11 grams of carbohydrates in the form of lactose
* Up to 8 grams of fat depending upon the type of milk you drink
* 300 milligrams of calcium, which is 35% of a child’s recommended daily allowance
* 50% of a child’s daily requirement of Vitamin B2
* 30% of a child’s daily requirement of Vitamin B12
* 25% of the requirement for Vitamin D
* 10% of the requirement for Vitamin A
Milk is most well known for the amount of calcium in provides.
Calcium is important to build strong bones and teeth. As your child grows, their need for calcium changes. You can expect toddlers 1-3 years to need about 500 milligrams each day; preschoolers (4-8 years) need about 800 milligrams, and children 9-18 need about 1300 milligrams.
If your child doesn’t like milk or is allergic, they can get calcium from white beans, instant oatmeal, broccoli, yogurt, cheese, calcium-fortified orange juice, and sweet potatoes. You can also find vitamin supplements for all of the nutrients a child can get from milk. Allowing your child to spend time outside in the sunshine will also provide some of the Vitamin D your child needs.
If you expect your child to love milk and they either don’t like it or can’t drink it, you may be concerned about their health. When you’re wondering what to do if your child doesn’t drink milk, know that there are some wonderful alternatives to get the vitamins and minerals your child needs from other sources. It is not uncommon these days to find people seeking healthier alternatives to dairy milk.
Which Plant-Based Milk Alternative Should I Use?
So, should you try soy milk or almond milk? What is the difference? Are there any other plant-based alternatives? Let’s take a look. (The following numbers are averages, and depend on the brand and flavor you purchase.)
Soy Milk
This plant-based milk alternative delivers about 110 cal per serving, against just 4 or 5 g of fat. You receive 8 g of protein, 30% of your recommended daily allowance (RDA) of vitamin D, and 45% RDA of calcium. Additional benefits include magnesium, phosphorus and vitamin B 12.
Almond Milk
You can count on just 30 to 35 cal and 2.5 g of fat per serving. You also receive 45% of your calcium RDA, and 25% of your vitamin D RDA. Extras include magnesium and vitamin E.
Rice Milk
Expect about 120 cal, 2.5 g of fat, 1 g of sugar and 30% of your calcium RDA per serving. You also receive 25% of your vitamin D RDA, as well as phosphorus and vitamins A and B 12.
Coconut Milk
You get 10% of your calcium RDA and 30% of your daily vitamin D allowance. You receive zero protein, 7 g of sugar, healthy fatty acids, vitamins B12 and A, and magnesium as well. Cashew, hemp and kefir milks are also available, but the 4 milks just covered are the most popular. Remember, most plant-based milk alternatives have less protein than dairy milk. The exception is soy milk.
Coconut milk delivers more saturated fat than whole dairy milk, but research has shown that particular type of fat is healthy. Also, look for versions with added protein, omega-3 fatty acids, calcium and other wonderfully healthy nutrients. With more than 50 new milk substitute products as of 2015, you have a lot of choices. Just make sure to read the nutrition label on any type of milk product you buy, and try to steer clear of whole dairy milk whenever possible.
Hemp Milk
I’m going to devote a large portion of this post to the benefits of hemp milk. It is – hands down – our favorite mile alternative in this house. It not only tastes great, but it has a wide range of incredible health benefits that I am listing below.
Hemp milk is high in essential fatty acids, so organic hemp milk is the best choice. Most toxins are fat-soluble, which means that conventionally grown foods that are high in fat – including “good” fat – tend to contain a higher concentration of toxins. Organic hemp milk is made from plants that have not been exposed to synthetic fertilizers, herbicides, or other toxic substances, so the “good” fats are purer and even better!
Hemp milk is made from the tiny seeds/nuts of the hemp plant.
Hemp seeds are ground finely with pure water, and sometimes sweetener is added. All but the tiniest particles of hemp seed are filtered out, leaving a smooth, milky beverage.
You can even make your own in a blender, using 1 cup shelled, organic hemp seeds to 5 cups water (add more water if you like it thinner), and natural sweetener such as raw honey or agave nectar. After blending, strain it through cheesecloth.
For parents with small children, it is a good thing to note that hemp milk has a higher fat content than other plant-based milks (such as soy and rice milks). Some brands of hemp milk can be high in added sugar, but not all brands add the same amount of sugar. It also comes in unsweetened varieties.
So just what about hemp milk makes it so good for you?
In one 8-ounce glass of unfortified hemp milk, you will find Omega-3 and Omega-6 fatty acids, at least 4 grams of protein, 1 gram of fiber, and 20% of the US RDA for iron. These health benefits are incredible!
Fortified versions of organic hemp milk contain 46% of the US RDA for calcium, compared to the 30% found in cow’s milk. These are just some of the valuable nutrients found in this plant-based milk. Fortified hemp milk also contains Vitamins D, E and A, as well as phosphorous, riboflavin, and other nutrients.
Omega-3 and Omega-6 fatty acids are vital to health and the proper healthy functioning of nearly all bodily systems – and this is of course why they are called essential fatty acids. The body does not make them on its own, so dietary sources are necessary to meet your nutritional requirement.
These healthy fats aid in cognitive function and have anti-inflammatory properties.
It is so important in today’s world – where inflammation and all of its associated complications are on the rise – to keep inflammation down. It can lead to all sorts of issues, up to and including leaky gut syndrome.
If inflammation and allergies associated with, or from dairy products are some things that you or anyone in your family struggle with, then you just may find hemp milk to be a healing and tasty alternative.
Personally, I can tolerate dairy milk now and again, but over time if I don’t switch things up then my skin will break out in rashes. This is a sure sign of inflammation, so we have started using dairy milk alternatives much more often.
And hemp milk is completely free from any growth hormones, antibiotics, or other substances given to dairy cows that often end up in milk! This alone makes it well worth trying out … not to mention, it also helps to support those that are bringing us dairy milk alternatives.
Robin (Masshole Mommy) says
My husband is lactose intolerant actually, so he eats yogurt to get some calcium in his diet. Your list is great and I hope it helps some people!
Virginia @thatbaldchick says
White beans are a great nutritious alternative. My daughter loves them.
Lisa Jones says
Great Tips & Information!
Helene Cohen Bludman says
Good to know that there are alternatives to milk when a child is allergic or lactose-intolerant. There are many of them out there.
Dee says
Thankfully my children can, but this is great to know!
Sandra McCollum says
I needed some ideas for me actually the older I get the more I can process the milk I drink, I mainly do soy now.
Jennifer B says
My second child did not like milk at all, so we had to find alternatives as he got older! Thanks for this information!
Debbie Denny says
Great informational post! Good to know to add when useing rice milk
Maggie @ The Love Nerds says
This is a great resource! It can be so hard to start from scratch when you learn someone in the family has an allergy.
Tess says
Almond milk is great as well. It actually has more calcium then milk. Great tips!
brett says
my oldest is not a milk drinker, and never has been. she likes her water, and on occasion, juice. she gets a lot of calcium from other food sources so im ok with it
Pam says
When my son was little, he couldn’t drink cow’s milk. He drank goat milk and did just fine! 🙂
Liz Mays says
I gave my kids’ milk all through their childhood. Now that they’re young adults, one of them is lactose intolerant but the other one still drinks a heck of a lot of milk. 🙂
Robin {Mom Foodie} says
It’s amazing how much organic can make a difference , especially with some children.
trisha says
Thankfully we have no allergies in this family, but I can see how hard it would be to get calcium!
Mama to 5 BLessings says
I stopped doing cow’s milk years ago for my kids, we use only almond milk. After reading about cow’s milk, the hormones and the allergies my daughter has I had to find something else.
Rebekah says
Thankfully my kids LOVE milk and can drink it, but I really appreciated the information on how to substitute nutritional values normally found in milk. Great information to have.
Taralyn Parker says
We are big milk drinkers at our house, but we have tried almond milk as well. Thank you for letting us know about the calcium alternatives!
Danielle @ We Have It All says
We actually don’t do milk in our home. We drink almond milk and coconut milk instead. It’s tasty, the kids love it and you still get all the nutrients w/out any allergy issues.
Aly Mashrah says
I recently took my son off of Dairy milk and we use Almond Milk now, he loves it.
Robyn says
Great recommendations. Thanks for sharing this information.
Debi says
These are great options. My son can’t drink milk or he gets horribly sick.