By Judy Dodd, MS, RN, LDN, Giant Eagle® Corporate Nutritionist
Dairy foods are a significant food group of My Pyramid, and with good reason. Milk, cheese and yogurt are nutrition powerhouses with quality protein, riboflavin (one of the B vitamins) and important minerals, including calcium and magnesium. In addition, all liquid milk and some yogurts are fortified with Vitamin D, a hard-to-get nutrient that helps the body use calcium.
From a versatility standpoint, dairy foods fit all meals and snacks as a beverage, ingredient or meal choice. However, for some people, there must be an alternative to traditional dairy foods because of allergies or digestion problems. When a dairy allergy has been medically diagnosed, no amount of dairy can be tolerated because the allergy is to the protein in milk.
For other people who need an alternative to traditional dairy foods, it is because they have difficulty digesting dairy's natural sugar, lactose (they are lactose intolerant). Lactose is broken down by an enzyme produced in the body. If this is missing or present in low amounts, the end result is discomfort. However, there are products available that can help, including lactose-reduced liquid milk. In addition, some dairy foods or small amounts of milk may be tolerated. Once diagnosed by a medical doctor, lactose intolerance is manageable, which means the important nutrients in dairy foods are still available.
For some people, such as vegans, all animal foods are off limits. In all cases of allergies, intolerances or avoidance, the issue is to replace the nutrients dairy foods provide. Alternatives include liquid products as well as some cheese and yogurts.
Several cautions for dairy alternatives:
- For dairy allergies, be sure to check the label to be certain the product is dairy free.
- Since none of these alternatives are natural sources of calcium, it should be added (at least 20-30% of Daily Value stated on the Nutrition Facts Panel). Check for added Vitamin D.
- Pay attention to added sweeteners, especially if you are using a dairy alternative as an ingredient in a recipe where an unflavored ingredient would be the best choice.
- There will be fat in most of these alternatives; it's naturally found in beans (soy), grains or nuts. Fortunately, these are heart-healthy fats.
- There are flavor differences that may take "getting used to."
Dairy alternatives
- Soy — Soy beverage is readily available in the dairy case cooler and in shelf-stable packaging. A quality protein and the highest source of protein among the alternatives, soy beverage is good for cooking and drinking. Made from soy beans, the beverage is available in several calorie levels ranging from 80 calories (for light) to 140 calories or slightly more if there is added sweetener. Most are fortified with calcium. Yogurt and cheeses made from soy are also available, and may also be gluten-free.
- Rice — Rice beverage generally contains between 120-140 calories in one cup, with two to three grams of fat. It is usually lower in protein than soy choices and cow's milk. This is a good choice when there is a soy allergy or nut allergy. Rice beverage tends to be bland in taste and is easy to digest. This product is found with shelf-stable milk, but some supermarkets carry it in the refrigerated dairy case as well. Most rice beverages are gluten-free.
- Almond or hazelnut — These alternative beverages have distinct tastes since they are made from ground nuts. Check calories; the range varies. Almond or hazelnut beverages are generally lower in protein compared to other alternatives, with a varying fat content. These are found in the shelf-stable milk area and most are gluten-free.
For more information on choices and uses, contact nutrition@gianteagle.com.
June 2010
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.