By Heather Norman-Burgdolf and Anna Cason
Cow’s milk is a good source of important nutrients. It is naturally high in some, and others are added to it to increase the nutritional value. Cow’s milk is fortified, most commonly, with vitamins A and D. The Dietary Guidelines for Americans recommends cow’s milk, yogurt, and cheese make up the dairy group for a healthy dietary pattern.
Some people may need to avoid cow’s milk and opt for dairy alternatives for a variety of reasons, ranging from specific dairy-related health concerns to personal beliefs. People with lactose intolerance don’t produce enough of the enzymes needed to digest lactose, a sugar naturally found in cow’s milk, and may experience symptoms like bloating and stomach pain from dairy products. People with milk allergies can experience potentially life-threatening immune reactions to the proteins in cow’s milk. For those with alpha-gal syndrome, products from mammals, including dairy, can spark severe immune reactions.
Milk alternatives have their own unique nutritional profiles. They often are fortified with nutrients to mimic the profile of traditional dairy or contribute to the recommended daily intake of certain nutrients. Because of the processing required to make dairy alternatives from plant foods, they fit into the category of ultra-processed foods.