April 2019

Question: “Are nondairy yogurts and milks better for you than normal dairy products?"

The Dietitian Responds:

When you look at the dairy shelves today, there are many vegan options available. Usually, they are made from a nut or seed base. Lately, oat milk has been getting a lot of marketing press. But do these products really make the cut nutritionally speaking? Making a smart choice can be difficult if you do not know what to look for.

Although plant-based nondairy products can be a helpful alternative, due to a lactose or milk protein intolerance or other personal preference, they are often not as nutrient dense as you may think.

Plant-based yogurts and milks are commonly low in protein and calcium and high in added sugars, thickeners, and gums. You have to be very careful when selecting a product to make sure you are not missing out on certain nutrients that you would otherwise get from dairy milk products.

PROTEIN CONTENT vs SUGAR CONTENT

When comparing protein content, most plant-based milks and yogurts contain very little, usually about 1–3 grams per serving (unless it’s soy milk). On the other hand, 1 cup of regular milk or yogurt contains 8 grams of protein, while Greek yogurt varieties contain up to 25 grams per cup! That is very significant when compared to their plant-based counterparts.

Unfortunately, both the plant-based and dairy-based products are often sweetened with added sugars to increase palatability. This is more often true with plant-based products because milk is naturally sweet from lactose. Even plain varieties of plant-based yogurts often contain added sugar. If you combine this with their low protein content, it is a recipe for increased blood sugar spikes and increased hunger shortly after consumption.

Dietitian tip: Choose a plant-based product that contains more protein and less added sugar to help maintain satiety for a longer period of time and reduce blood sugar spikes. Moreover, instead of adding more honey or maple syrup to plain yogurts or milks, pair them with fresh berries for a little high-fiber sweetness and add a handful of nuts (or tablespoon of nut butter) to increase the protein, fat, and fiber for more blood-sugar support and increased satiety.

Plant-based Yogurts with HIGH protein and LOW Sugar

• Kite Hill Plain Greek Style Almond Yogurt: 13g protein, 0g added sugars, 0% calcium, 0% vitamin D
• Nancy’s Plain Oatmilk Non Dairy Yogurt: 6g protein, 0g added sugars, 2% calcium, 0% vitamin D

Plant-based Milks with HIGH Protein and LOW Sugar

• Orgain Organic Protein Almond Milk: 10g protein, 0g added sugars, 25% calcium, 25% vitamin D
• Silk Protein Almond & Cashew: 10g protein, 2g added sugars, 30% calcium, 10% vitamin D
• Westsoy Organic Unsweetened Soymilk: 9g protein, 0g added sugars, 0% calcium, 0% vitamin D

PROBIOTIC POTENTIAL

As with dairy products, the probiotic action of most plant-based yogurts is minimal. By the time yogurts reach your plate, the number of live cultures is limited. Tanginess or tingling is often the characteristic of live, active fermentation, which indicates higher probiotic potential. If you make your own 24-hour yogurt at home, whether dairy- or plant-based, it will yield a much higher probiotic count than store bought.

Dietitian tip: GT’s CocoYo provides a live probiotic punch. Be aware it is VERY tangy and tingly, which is not everyone’s cup of tea. Nancy’s Oatmilk Yogurt is another great option because it contains researched probiotic strains shown to provide health benefits.

MICRONUTRIENTS OF CONCERN

Finally, if one must replace dairy products with plant-based alternatives, due to intolerance or personal preference, consider what nutrients are missing. Those of biggest concern are calcium, vitamin D, and iodine.

Calcium

With an average recommended daily intake of 1,000-1,200mg, calcium is one of the biggest concerns. As many people know, calcium is essential for bone health. It also plays a role in cell signaling including regulating blood pressure, insulin secretion, nerve impulse transmission, and muscle contraction to name a few. Some plant milks and yogurts are fortified with calcium. However, if you are not careful you can easily select one that is not fortified, or contains very little calcium, thereby increasing your risk of calcium deficiency. For example, 1 cup of dairy milk or yogurt contains between 300-400mg of calcium. If you replace your 1–2 cups of dairy milk or yogurt with an unfortified plant-based product, you are missing a lot of your daily needs.

Dietitian tip: Choose a plant-based milk or yogurt that contains at least 20–25 percent of your daily value of calcium. Make sure to shake the milk container well prior to each use because the added calcium carbonate can settle at the bottom.

Vitamin D

Vitamin D plays an important role in calcium absorption. Without adequate vitamin D, individuals will not obtain as much calcium from their diet. Since dairy is often fortified with vitamin D, it can be easy to lose out on this source of vitamin D if you switch to a plant-based alternative. Unfortunately, in the Pacific Northwest you can only rely on the sun to provide vitamin D during the months of May through September.

Dietitian tip: Choose a plant-based milk that is fortified with vitamin D or make sure your daily multivitamin provides 800IU of vitamin D3.

Iodine

Finally, iodine is an essential nutrient for proper thyroid function and therefore directly affects metabolism. Dairy products are a main source of iodine in the American diet. Plant-based milks and yogurts do not contain iodine. With this in mind, it is very important to replace iodine from other food sources including fish, seaweed, or iodized salt.

Dietitian tip: Sea Seasonings Dulse Granules or Eden’s Gomasio are fun ways to add a great source of iodine to your diet. If you don’t like the flavor of seaweed, simply use iodized salt in cooking.

CONCLUSION

It can be challenging to find a nondairy milk or yogurt that has it all: protein, low sugar content, and 20 percent or more of your calcium or vitamin D, not to mention a flavor profile that you like. Even the new oat milk craze doesn’t match up with only 3 grams of protein per cup. The items below are close to meeting most specifications, but are not perfect. Therefore, it is important to be aware of what you are getting out of your nondairy product. Is it protein, micronutrients, or live probiotics? Or is it simply because it tastes delicious? Just make sure to be smart to avoid missing critical nutrients in the long-run.

Best All-around Choices

• Orgain Organic Protein Almond Milk: 10g protein, 0g added sugars, 25% calcium, 25% vitamin D
• Silk Protein Almond & Cashew Milk: 10g protein, 2g added sugars, 30% calcium, 10% vitamin D
• Oatly Oat Milk: 3g protein, 0g added sugars, 25% calcium, 20% vitamin D
• Nancy’s Oatmilk Yogurt: 6g protein, 0g added sugars, 2% calcium, 0% vitamin D
• So Delicious Plain Cultured Coconut Milk: 0g protein, 7g added sugars, 40% calcium, 40% vitamin D
• GT’s CocoYo Living Yogurt: 1g protein, 0g added sugars, 0% calcium, 0% vitamin D

Dietitian tip: If you have a favorite brand of nondairy milk or yogurt and it is low in calcium consider stirring in 1/8 to ¼ teaspoon of KAL Bone Meal Powder per serving to increase the calcium content.

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.