Milk – Dairy vs. Non-Dairy Options Pros and Cons List:
- Dairy products contain essential nutrients and vitamins.
- Non-dairy alternatives are widely available in the market today.
Comparison Chart Basics:
- Intended as a starting point to compare dairy and non-dairy options.
- Individual preferences and dietary needs vary; what works for one may not work for another.
Encouragement to Research:
- Texas A&M recommends continued research through resources like myplate.gov, Dairy Max, or other reputable online sources.
- Important to check ingredients for each milk product due to varying additives and quality standards among brands.
Chart as a Baseline Comparison:
- Provides general statements and comparisons.
- Milk composition varies by brand, local sources, and grocery store options.
Conclusion:
- Tailor choices based on personal preferences and nutritional needs.
- Understanding ingredients and sourcing can influence decisions about dairy and non-dairy consumption.
| Type of Milk | Pros | Cons |
| Whole | Great source of protein and lower in sugar than most non dairy options, gives more of the ‘full’ feeling | Contains both the HDL and LDL fats, higher in calories |
| Skim | Less fat with equal amount of protein to whole milk, normally less sugar than non-dairy options | A good option for a lower calorie diet that still has a solid amount of nutrients |
| Goat | Less lactose than cow’s milk, often making it easier to digest for those who have intolerances, higher in protein than cow’s milk, great source of vitamins and minerals | Higher in fat and calories than cow’s milk, has a slightly different flavor |
| Almond | Lower in fat (comparable to skim milk), lower calorie option | Lower in protein, can have too much added sugars depending on brand, can contain other additives, lacks a lot of minerals/vitamins since it is primarily made of water |
| Coconut | Lower amounts of protein compared to cow’s milk, raw coconut milk has no sugar, no cholesterol | High in fat because coconuts are high in fat, more calories than cow’s milk, can contain too much sugar and other additives depending on brand/flavor, |
| Hemp | Has more of the healthy fats than cow’s milk, typically more protein than cow’s milk, a great source of plant based protein | Less calories than cow’s milk, can have various amounts of sugar depending on brand and flavors added |
| A2/A2 | Has beta casein protein which makes it more digestible and less inflammatory to the system (similar makeup to breastmilk), comparable to whole milk nutrient wise: solid protein source | Harder to find in grocery stores and can be slightly more expensive, higher in fat than other options, nutrients are comparable to whole milk |
| Oat | A lower fat option, can offer some good minerals and vitamins that other non-dairy options do not | Less than half of the protein from cow’s milk, typically will have more added sugars and additives depending on brand/flavors |
| Soy | Good source of protein for a non-dairy option (protein comparable to whole milk), lower in calories, contains all 9 essential amino acids | Typically has less sugar than cow’s milk, but added sugars and additives will vary based on brand/flavors, higher in fat |
| Rice | Lactose free, low in phosphorus and potassium which makes it great for those with kidney disease, sugar and calories are comparable to cow’s milk | Has little to no protein, sugar and additives will change based on brand/flavoring, a “thin” milk and may not produce the same full feeling in the mouth |
| Raw | Greater amounts of vital vitamins and proteins than pasteurized milk, the rest of the nutrients are comparable to whole milk | Harder to find, illegal to buy/sell in some states, can have the potential to grow bacteria because it is unpasteurized |