Sources: Heather Norman-Burgdolf, Ph.D., Extension specialist; and Anna Cason, RDN, senior Extension associate. 

Cow’s milk is a good source of important nutrients. It is naturally high in some, and others are added to it to increase the nutritional value. Cow’s milk is fortified, most commonly, with vitamins A and D. The Dietary Guidelines for Americans recommends cow’s milk, yogurt, and cheese make up the dairy group for a healthy dietary pattern. 

Some people may need to avoid cow’s milk and opt for dairy alternatives for a variety of reasons, ranging from specific dairy-related health concerns to personal beliefs. People with lactose intolerance don’t produce enough of the enzymes needed to digest lactose, a sugar naturally found in cow’s milk, and may experience symptoms like bloating and stomach pain from dairy products. People with milk allergies can experience potentially life-threatening immune reactions to the proteins in cow’s milk. For those with alpha-gal syndrome, products from mammals, including dairy, can spark severe immune reactions.

Milk alternatives have their own unique nutritional profiles. They often are fortified with nutrients to mimic the profile of traditional dairy or contribute to the recommended daily intake of certain nutrients. Because of the processing required to make dairy alternatives from plant foods, they fit into the category of ultra-processed foods. 

When choosing a dairy alternative, consider its nutrient profile to make the best choice for your personal needs. Look for important vitamins and minerals, including calcium and vitamin D for bone health, vitamin E for immune health, and vitamin B₁₂ for protein metabolism and to support the nervous system. 

The amount of carbohydrates, protein, and saturated and unsaturated fats provided in different plant-based alternatives can also vary widely. Milk alternatives from plants may naturally have a higher amount of carbohydrates, which can affect those with diabetes, or they may be sweetened to make them appealing. Plant-based milk-like products are usually lower in saturated fats, which are linked to conditions like heart disease. Protein is vital in the body for many functions, including cell and muscle building, and cow’s milk is a good source for it, compared to plant-based options.

For additional information on nutrition or dairy alternatives, contact your [COUNTY  NAME] Extension office, or find A Guide to Plant-Based Dairy Alternatives (FCS3-648) at https://publications.mgcafe.uky.edu/sites/publications.ca.uky.edu/files/FCS3648.pdf.

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