Selecting Dairy and Dairy Alternatives with Informed Confidence

Written by Jonas Quinteros, MS, RDN, Culinary Medicine Lead Instructor in Biomedical Education at the California Health Sciences University College of Osteopathic Medicine (CHSU-COM)

June is recognized as National Dairy Month, providing an opportunity to reexamine the role of milk, yogurt, cheese, lactose-free dairy, and dairy alternatives within a healthy dietary pattern. While dairy foods are frequently associated with bone health, their nutritional contributions extend beyond calcium. Milk and dairy products supply high-quality protein, calcium, phosphorus, potassium, vitamin D, vitamin B12, riboflavin, and additional nutrients that support muscle function, bone integrity, and overall health.

The current Dietary Guidelines for Americans recommend incorporating dairy into a balanced dietary pattern, generally suggesting approximately three servings per day for a 2,000-calorie diet, with adjustments based on individual requirements. A serving may consist of milk, yogurt, cheese, or lactose-free alternatives. For many individuals, dairy offers a convenient means of increasing protein and essential micronutrient intake in meals and snacks.

However, dairy consumption is not suitable for everyone. Individuals may avoid dairy due to lactose intolerance, milk allergy, cultural or ethical considerations, taste preferences, or dietary patterns such as veganism. Fortunately, a wide variety of alternatives are now available.

Lactose-Free Milk: Dairy Products Without Lactose

Lactose intolerance is a condition in which the body has difficulty digesting lactose, the natural sugar present in milk. Individuals who experience bloating, gas, or discomfort after consuming regular milk may benefit from lactose-free milk. Lactose-free milk remains a dairy product, but the lactose has been removed or hydrolyzed, facilitating digestion for many people with lactose intolerance.

From a nutritional perspective, lactose-free milk closely resembles regular milk, providing protein, calcium, vitamin D, and other nutrients found in conventional dairy. It is therefore a practical option for individuals seeking the benefits of milk without the adverse effects of lactose. Yogurt containing live and active cultures, as well as certain aged cheeses, may also be better tolerated by some individuals due to their lower lactose content compared to regular milk.

It is important to distinguish between lactose intolerance and milk allergy. Individuals with a milk allergy must avoid milk proteins entirely; therefore, lactose-free milk is not suitable for these individuals.

Ultra-Filtered Milk: Increased Protein and Reduced Sugar

Ultra-filtered milk has gained popularity as an alternative dairy option. It is produced through a filtration process that separates and concentrates specific milk components. This method typically yields milk with higher protein and calcium content and reduced sugar compared to traditional milk. Additionally, many ultra-filtered milk products are lactose-free.

Ultra-filtered milk may benefit individuals seeking a convenient method to increase protein intake, including students, professionals, athletes, or those requiring a more satiating beverage or snack. It can generally be used in the same applications as regular milk, such as in coffee, cereal, smoothies, oatmeal, or recipes. However, the primary disadvantage is its higher cost relative to regular milk.

What About Dairy Alternatives?

Plant-based milk alternatives, including soy, almond, oat, pea, coconut, rice, and cashew beverages, may be suitable for individuals who avoid dairy. However, the nutritional profiles of these products vary considerably. Some are fortified with calcium and vitamin D, while others are not. Similarly, protein content ranges from substantial to minimal, depending on the product.

Among dairy alternatives, fortified soy milk most closely approximates the nutritional profile of cow’s milk, as it typically contains protein and is commonly fortified with calcium and vitamins A and D. Other options, such as almond or oat milk, may be suitable for culinary purposes or personal preference; however, it is essential to review the Nutrition Facts label for nutrient content.

Key factors to consider when selecting a dairy alternative include:

• Fortification with calcium and vitamin D
• A minimum of 7–8 grams of protein per serving when used as a milk replacement
• Low or absent added sugar content
• Acceptable flavor and texture based on individual preference

The Bottom Line

Dairy products can contribute significantly to a nutrient-dense dietary pattern, but they are not the sole option. Regular milk, lactose-free milk, yogurt, cheese, and ultra-filtered milk can accommodate diverse needs and preferences. For individuals who avoid dairy, carefully selected fortified plant-based alternatives can support adequate nutrient intake.

The optimal choice aligns with individual health requirements, cultural preferences, tolerance, budget, and overall dietary pattern. Regardless of whether dairy or a dairy alternative is selected, the primary objective is to construct meals and snacks that are nourishing, practical, and sustainable.