PTC Blog

We’re excited to be celebrating National Dairy Month! Today I wanted to provide you with what you need to know when it comes to understanding dairy and milk alternatives. If you ever have more questions, reach out to use directly though our website at Just click on “Ask a Dietitian,” we’d be happy to help!

We get a lot of questions regarding milk. Milk has no added sugars, little to no saturated fat, calcium, protein, and other essential nutrients, making it the best option for those without dairy allergies or intolerances. Notice how I said milk has no added sugars. When you look at the nutrition facts label on cows milk, you’ll see 12 grams of sugar. Just know that this sugar is naturally occurring, and not added as an ingredient. Lactose is the natural sugar found in all dairy products. Similarly, there is natural sugar in fruit, too! Don’t be fooled! Milk has great nutrition!

Need a Milk Alternative?
For those with dairy allergies or intolerances, milk and milk products may need to be avoided. Luckily, there are a variety of milk alternatives on the market. However, not all milk alternatives are equally nutritious. See the chart below to help guide you in making the best choice for you and your family.

Soy Milk
• Fat: low in fat
• Protein: 7 grams
• Sugar: 1-17*
• Fortified with: Calcium, Vitamin D, Vitamin B12 and DHA Omega 3

Almond Milk
• Fat: low in fat
• Protein: 1 grams
• Sugar: 0-17*
• Fortified with: Calcium and Vitamin D

Coconut Milk
• Fat: high in saturated fat
• Protein: 0 grams
• Sugar: <1-9
• Fortified with: Calcium, Vitamin D, and Vitamin B12

Rice Milk
• Fat: 1 gram
• Protein: <1 gram
• Sugar: 12 grams
• Fortified with: Calcium

Cashew Milk
• Fat: 2 grams
• Protein: <1 gram
• Sugar: 0 grams
• Fortified with: Calcium and Vitamin D

Key Takeaways:
**Always be sure to choose unsweetened varieties to avoid high amounts of added sugar. Cow’s milk contains 12 grams of sugar, all of which is natural lactose. There is no added sugar in cow’s milk, unless it is flavored (chocolate, strawberry, etc.).
Before I leave with you all these thoughts, of course I will share a recipe with you as well.
I love this recipe for Stuffed Bell Peppers. It’s a fun way to use the peppers and you can pack in so much nutrition inside. Of course there is a bit of cheese to help celebrate National Dairy Month in proper portions. You can find this recipe as well as so many others on our Dietitian’s Corner page.

Happy National Dairy Month!

Amy Peick, RD, LD
Coborn’s Inc.
Supermarket Registered Dietitian

June 6th, 2018

Posted In: General

Tags: , ,

Leave a Comment