There would be a tradeoff. The results of this study show you either pay more or you eat more. There are options to get the same nutrition you would in a cup of milk, but it takes planning and will cost more money or require eating more food. Neither option is appealing. The second study asked a simple question: What foods comprise a least-cost diet and still meet all our nutrient requirements?

This was a modelling study done by computer. Not surprising, the study showed a variety of foods — including milk, fruits, vegetables, whole grains and other animal-sourced items — comprise the most cost-effective, nutrient-adequate diet.

Both studies offer a take home message that should help plan for your next visit to the grocery store: nutrition and economic benefits come from eating diverse foods, including dairy. See also: Comparing the Cost of Essential Nutrients From Different Food Sources in the American Diet. Currently, the American Academy of Pediatrics recognizes only soy-based formulas or milks as safe and healthy for under 24 months of age, but there are many different plant-based products available for parents to choose.

Accurately describing the differences between cow and plant-based milks will better prepare nutritionists, doctors, and public health officials to educate consumers who face many choices in the grocery store but little in the way of objective information.

Along with nutrient differences, there are environmental trade-offs related to particular milk types. Pea milk, though not yet widely available in markets, has lower GHGe and water footprints than dairy and most plant-based milks, and it provides a similar amount of protein as dairy milk. To guide consumer purchasing and better inform policy makers, more research is needed to understand demographic and social characteristics, nutritional status, and intentions behind purchases of populations choosing to abstain from dairy milk, whether they are based on lactose intolerance, health or environmental concerns, advertising claims, price, preference, or other.

Additionally, it would be useful to know what types of plant-based milks or other beverages they are substituting, if any. The decline in dairy milk sales is not explained in entirety by the growth in plant-based milk sales [ 3 ].

There is some thought that the increased availability of sweetened beverages across food environments is related to this decline, but the evidence is lacking [ 83 ].

Different purchasing patterns for dairy and plant-based milks impact affordability especially for financially constrained households. This review reveals the need for more research in the international context as well.

Are the findings of this study similar or different to consumption habits in Europe and other high-income nations? Have these new food products and trends influenced lower- and middle-income countries, particularly in Africa and Asia?

Finally, health professionals, environmentalists, economists, and those working toward a more healthy and sustainable food system should closely follow the rapidly changing market and consumer preferences for plant-based milks.

As the market evolves, it is important to promote affordable products with adequate protein and micronutrients to maintain nutritional adequacy as well as those with lower ecological footprints. Moore, A. Costa, … M. De Marchi. Katharina E. Data described in the manuscript are available in Supplementary Data Tables S1 through S9; analytic code will be made available upon request.

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Download references. Kate Clancy advised the team and helped frame the paper. Figure 1 image credit: Michael Milli, Johns Hopkins Center for a Livable Future. Johns Hopkins Center for a Livable Future, Johns Hopkins University, Baltimore, MD, USA.

Rebecca Ramsing, Raychel Santo, Brent F. Kim, Daphene Altema-Johnson, Alyssa Wooden, Kenjin B. Chang, Richard D. Department of Environmental Health and Engineering, Johns Hopkins Bloomberg School of Public Health, Baltimore, MD, USA.

1. Cow's Milk · 2. Soy Milk · 3. Almond Milk · 4. Coconut Milk · 5. Oat Milk · 6. Hemp Milk · 7. Rice Milk Other dairy-free milk alternatives include: oat milk; hemp milk; flax milk; cashew milk; tiger nut milk. Butter The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. The Dairy Group does not

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Affordable dairy for adults - Missing 1. Cow's Milk · 2. Soy Milk · 3. Almond Milk · 4. Coconut Milk · 5. Oat Milk · 6. Hemp Milk · 7. Rice Milk Other dairy-free milk alternatives include: oat milk; hemp milk; flax milk; cashew milk; tiger nut milk. Butter The Dairy Group includes milk, yogurt, cheese, lactose-free milk and fortified soy milk and yogurt. The Dairy Group does not

Similarly, some plant-based milks are highly nutritious, and many manufacturers offer products fortified with calcium and vitamin D. Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious. A cup of almond milk contains approximately 39 calories, 1 g of protein, and 2.

Almond milk does not have the strong flavor that some other plant-based milks may have, so it may be a good transition milk for many people to try. Some doctors may recommend soy milk for people who are intolerant to dairy foods or looking to cut calories.

A cup of one of the leading brands of soy milk contains 7 g of protein, 4g of fat, and just 80 calories, meaning it provides almost as much protein as whole milk.

Soy milk may have a peculiar flavor for people who are not familiar with it. However, it comes in sweetened and unsweetened varieties so that a person can try different options.

However, a cup of fortified coconut milk contains 74 calories and 5 g of fat, but less than 1 g of protein. Many people use coconut milk in their coffee because of its creamy texture.

Adding cocoa powder to heated coconut milk also makes a rich and creamy hot cocoa. Rice milk tastes sweeter than other dairy alternatives.

It is also more watery than other options, but comes in many varieties and can be a great replacement for milk in cereal. A cup of rice milk contains approximately calories, less than 1 g of protein, and just over 2 g of fat.

Other dairy-free milk alternatives include:. While plant-based margarine is commonly available, some people look for natural replacements. These include:.

Replicating the texture of soft cheese is easy. There are many plant-based versions of soft cream cheese on the market, which are usually made using soy or coconut milk. These soft cheeses are just as easy to make at home.

Soaking cashews nuts overnight and blending them with a bit of nut milk and lemon juice gives many people the tangy cream cheese flavor they want. People can blend soft silken tofu with salt and spices to make a dairy-free nacho cheese.

Adding chives and fried onions to the mix can turn it into a simple, vegan onion dip. The salty-sour taste of hard cheese can be difficult to replicate at home, but there are many store-bought cheese alternatives available in health food stores. Crumbling hard tofu and baking it with salt and truffle oil can make an excellent topping for pasta or other dishes that may call for hard cheeses.

Nutritional yeast has a nutty, cheesy flavor and many manufacturers fortify it with essential vitamins. Nutritional yeast is a simple way to add a cheesy flavor to many dishes, including cheesy garlic bread and pasta sauce.

Dairy yogurt is a combination of milk, lactic acid, and bacteria. The process is the same for dairy alternatives. Many manufacturers of store-bought options use cultured soy, but some use other bases, such as coconut milk.

People can also purchase a yogurt-making kit and produce their own dairy-free yogurt. They can reuse the live bacterial culture many times to make new batches. There are countless dairy-free ice creams on the market. Producers typically make them with nut milks, such as those from coconuts, almonds, or cashews.

Dairy-free fruit-based sorbets are also available. A person can also blend frozen bananas, vanilla, and a small amount of plant-based milk to make a simple vanilla ice cream at home. Dairy milk is a rich source of protein and a very common source of dietary calcium.

Many other plant-based foods contain these nutrients, but a person who is making the switch should make sure they are meeting their daily needs. Most people naturally stop producing lactase, which is the enzyme needed to break down the lactose sugar in milk, once they stop consuming dairy.

Symptoms of lactose intolerance include:. For people who are lactose intolerant or sensitive to dairy products, switching to alternatives can help avoid symptoms and keep their digestive system healthy. Anyone allergic to milk should avoid dairy products altogether. Some people eliminate dairy products to avoid the possibility of contaminants in milk, such as steroids or hormones.

A study noted that even small amounts of hormones and steroids in milk appear to pass on to the person who drinks it and could have unwanted effects on the body. The researchers call for more research on the topic. A review found that vegans who do not consume any animal products, including dairy, had a significantly reduced incidence of cancer.

This may not be directly due to the lack of dairy in their diet, however, as vegans also avoid meat and eggs. It is vital to understand that just because something is plant-based does not automatically mean it is healthful. People should always check the labels of dairy alternatives to look for any added ingredients or other factors that may alter how healthful the food is.

Things to be wary of include:. While many products can replicate the flavor of a food or replace a dairy product in baking, a person should be certain that they are still meeting their nutritional needs. There is a range of dairy alternatives to choose from, possibly now more than ever before.

While these products are available in stores, some homemade versions may be just as tasty and have fewer additives. Almond milk is a highly versatile and nourishing milk alternative, rich in vitamin E and healthful fats. Read about seven key benefits of almond milk….

The health benefits of tofu are extensive. Many people do not get enough potassium. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially dairy milk and yogurt, and fortified soy milk, provide potassium.

Vitamin D helps the body maintain proper levels of calcium and phosphorous, which helps to build and maintain bones. Milk and soy milk that are fortified with vitamin D are good sources of this nutrient.

Other sources include some fish such as salmon and foods fortified with vitamin D. Calcium and vitamin D are important nutrients at any age. Eating or drinking dairy products that have these nutrients help to:.

Fortified soy milk and yogurt with added calcium, vitamin A, and vitamin D are a part of the Dairy Group. This is because their nutrition content is like dairy milk and yogurt. But, they are not a part of the Dairy Group because their nutrition content is not like dairy milk and fortified soy milk.

There are calcium choices for those who do not eat or drink dairy products. However, these are not part of the Dairy Group. For more information, see the Dietary Guidelines for Americans, Food Sources of Calcium.

Do you want to know more about the foods in the Dairy Group? What does a cup of dairy look like? Check out the Food Group Gallery! This is also a great resource if you're trying to move to fat-free or low-fat dairy.

It will also help if you want to try something new. Soy milk, lactose-free milks, queso blanco they are waiting for you in the Food Group Gallery. Find savings in your area and discover new ways to prepare budget-friendly foods.

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today. The site is secure. Move to low-fat or fat-free dairy milk or yogurt or lactose-free dairy or fortified soy versions.

What foods are included in the Dairy Group? How much dairy do you need? Nutrients and health benefits Learn more. Non-dairy sources of calcium Learn more. Move to Low-Fat or Fat-Free Dairy tip sheet Learn more. How much food from the Dairy Group is needed daily? What counts as a cup in the Dairy Group?

In general, the following counts as 1 cup from the Dairy Group: 1 cup of milk, yogurt, or soy milk 1 ½ ounces of natural cheese The table below lists specific amounts that count as 1 cup from the Dairy Group. More About the Dairy Group The table below lists specific amounts that count as 1 cup in the Dairy Group towards the daily recommended amount.

Why is it important to eat or drink dairy? Nutrients The Dairy Group provides many nutrients including: Calcium Phosphorous Vitamins A, D, and B12 Riboflavin Protein Potassium Zinc Choline Magnesium Selenium.

Nutrients Calcium is used for building bones and teeth.