Dairy VS Non-Dairy
We need dairy in order to build strong bones, right? Many people assume that all dairy products are healthy without realizing what they are putting in their bodies.
Although most of us have a sweet tooth, we're consuming a helluva lot more sodium, sugar and artificial sweeteners than just those we consider dessert. When buying milk and yogurt products, whether dairy or nondairy, it’s important to read the ingredient lists to check for (and avoid) added sugar, salt, artificial flavors and preservatives. Although the sweetened versions may taste better, it would be wise to limit their consumption. A little here, a lot there; it all adds up!
I’m not choosing between dairy and nondairy products; you’re all old enough to make your own decision. Instead, I want to help you make smarter choices no matter which route you choose.
Dairy Comparison: Cottage Cheese
Always read the labels! I’ve seen some brands containing as high as 24% DV (daily value) of sodium. If you subscribed to my newsletter and received my grocery list, you know the only brand of cottage cheese I buy is Friendship Dairies 1% milkfat with no salt added (pictured in the red container). It contains only 2% DV of sodium and I think it's safe to say we all own a salt shaker.
Now, let's take a look at these three cottage cheese varieties below. Although they're all the same brand, they are not created equally.
Friendship Dairies 1% Milkfat No Salt Added, Original and Pineapple
Nutritional Facts: In the same order, Friendship Dairies 1% Milkfat No Salt Added, Original and Pineapple
Notice:
The original and pineapple flavor have added salt: 16% DV sodium vs 2% in the salt-less
The fruit flavored is sweetened with a "pineapple blend" [pineapple, sugar, water, brown sugar, food starch-modified (corn)]: 16 grams of total sugars, including 11 grams of added sugar
Salt-less has 8 grams of fiber compared to none in the other two!
The salt-less and original varieties have 15 grams of protein whereas the fruit-flavored has only 10 grams
Salt-less FTW!
If you don't like the flavor of unsalted and unsweetened dairy products, I have no problem with you adding your own. The difference is that YOU are in control of the amount, not the supplier. Yes, fruit is great; the issue with the pineapple flavored cottage cheese is the other nonsense in addition to the pineapple. The smartest and healthiest option here is to add your own fresh fruit or other sweetener of choice.
Non-Dairy Comparison: Soy Milk
There are many milk and dairy alternatives for those with a lactose-intolerance, following a vegan* diet, or otherwise choosing to limit dairy consumption.
*Vegans cut out all animal products and by-products
Nondairy beverages are plant-based. Options include:
Almond
Cashew
Coconut
Flax seed
Hazelnut
Hemp
Oat
Rice
Soy milk
Like dairy products, non-dairy products come in a variety of flavors and options. Again, these three soy beverage varieties are all made by the same brand but are not created equally. Let's compare, shall we?
Silk Soy Milk in Original, Unsweetened and Vanilla
Nutritional Facts: In the same order, Silk Soy Milk in Original, Unsweetened and Vanilla
I apologize for the terrible image quality!
Notice:
All varieties contain sea salt: 3% DV sodium in the unsweetened vs 4% in the others
The original and vanilla flavor contain cane sugar: 6g of sugar in original and 9g in vanilla vs 1g in the unsweetened
The vanilla flavored has the least protein, potassium and fiber while original has the most
While all three varieties contain calcium carbonate, a dietary supplement, the original and vanilla flavors are marketed proudly with "50% more calcium than dairy milk" while the unsweetened variety proclaims "as much calcium as dairy milk;" 45% DV compared to 30% DV.
Unsweetened FTW!
Yes, the original flavor has more calcium, protein and potassium than the unsweetened, but it still contains added sugar. If worried about getting enough vitamins and minerals, I covered this topic in my article: Multivitamins: Necessary or Redundant?
Natural ways to sweeten:
Cocoa
Cinnamon
Fresh fruit
Honey (unless vegan)
Orange zest
Nuts / nut butter
Vanilla bean
So, although you're all old enough to choose between dairy and non-dairy, I’m suggesting the consumption of the unsweetened variety since you may not (yet) be wise enough. However, if following a typical Western diet (non-vegan), I would advise cutting back on your dairy consumption. It’s extremely common to eat dairy at every meal without much thought, E.g. eggs, salads and burgers topped with cheese, milk in coffee and cereal, ice cream for dessert, etc. In addition, you'd be surprised how many processed foods contain milk; E.g. cheese flavored chips/crackers, processed meats, granola bars, candy, instant potatoes, soup; the list goes on. I personally consume both dairy and non-dairy products but always opt for the unsweetened versions when given the choice. Unfortunately, this gets tough when eating out since you can easily ask for a bowl of yogurt or a splash of soy milk in your morning latte but it'll most likely be sweetened.
Most coffee shops use 2% or whole milk by default; add in 4 pumps of artificial syrup and and some whipped topping and it’s no wonder your “coffee” costs $5, you just ordered dessert. So, next time you're going out for your afternoon caffeine fix, ask yourself if it’s really for the caffeine or if it’s the sugar you are craving. It’s surprising how many people choose artificial sugar over the real thing. Yes, it may be calorie free but that doesn’t come without side effects. Artificial sugar is actually much sweeter than cane. More info on that here; Sugar & Artificial Sweeteners.
Now would be a good time to look through your pantry for hidden offenders. How much dairy, sugar and sodium have you consumed today, both knowingly and not? Where could you cut back? It’s amazing how many health benefits you will gain just by reducing these things from your diet.
For a more broad list of food to limit, check out my article: Mindful Eating
- Mallory
