There’s no doubt that cow’s milk can provide you with an abundance of nutrients such as calcium, vitamin D, potassium and many more. However, many lactose-intolerant seniors may struggle to find a good non-dairy substitute that gives them the same supplements as their regular cup of dairy milk.
Luckily, many great options are available right at your local grocery store that are not only lactose-friendly but nutritional as well. With so many new options on the market, you can find a great milk alternative that best suits your senior’s diet and lifestyle.
Which non-dairy milk is best for your senior?
In recent years, many new diary-free products have hit the market and found widespread acceptance and availability, making it easy to locate an alternative your older adult will love. Try one of these options below on your next grocery run!
Almond milk
This popular and delicious alternative is great for lactose-intolerant seniors who are seeking a low-calorie option. One cup of unsweetened almond milk only contains an estimated 40 calories, compared to 149 calories in whole milk. If your senior enjoys drinking milk with a lighter taste, this option will be perfect for them.
- Calories: 40
- Protein: 1 gram
- Fat: 3 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugar: Less than 1 gram
Oat milk
Serving as a fairly new non-dairy option, oat milk is filled with vitamin B and protein. This option may not be best for seniors trying to watch their caloric intake, as one cup contains an estimated 130 calories. However, its light, creamy texture and subtle tastes of oatmeal will leave them feeling full and nourished.
- Calories: 120
- Protein: 3 grams
- Fat: 5 grams
- Carbohydrates: 16 grams
- Fiber: 1.9 grams
- Sugar: 7 grams
Soy milk
In addition to almond and oat milk, soy milk serves as another top contender for one of the most popular non-dairy options. Very similar to cow’s milk, this non-dairy option is packed with calcium and vitamin D. Both of these nutrients work together to help build and shield your bones, which is especially critical for older age.
- Calories: 100
- Protein: 7 grams
- Fat: 4 grams
- Carbohydrates: 8 grams
- Fiber: 1 gram
- Sugar: 6 grams
Coconut milk
If your senior is looking for a non-dairy milk with a subtle sweet taste, coconut milk is a perfect choice. While this kind of milk only contains an estimated 45 calories per cup, it doesn’t hold much nutritional value compared to other dairy-free options. This milk is also high in saturated fats, which can increase your chances of developing heart disease or stroke. So, this option may be best to drink in moderation to watch your loved one’s cholesterol levels.
- Calories: 50
- Protein: 1 gram
- Fat: 5 grams
- Carbohydrates: 1 gram
- Fiber: 0 grams
- Sugar: 0 grams
Rice milk
This kind of milk is the most hypo-allergenic, making it the safest choice for those who can’t consume nuts, dairy or soy. While it contains about the same amount of calories compared to cow’s milk, rice milk is low in fat and protein levels. This may not be the best alternative for seniors, as research shows even healthy older adults need high amounts of protein to help maintain muscle mass.
- Calories: 115
- Protein: 0.7 grams
- Fat: 2.4 grams
- Carbohydrates: 22.4 grams
- Fiber: 0.7 grams
- Sugar: 12.9 grams
Hemp milk
If you like the amount of calcium and vitamin D that soy milk offers, hemp milk might be your next best option to try. Not only does it contain moderate levels of protein but it also offers a great amount of plant-based omega-3s. These fatty acids can aid in heart health and help seniors who may be at risk for cardiovascular disease.
- Calories: 130
- Protein: 4 grams
- Fat: 3 grams
- Carbohydrates: 20 grams
- Fiber: 1 gram
- Sugar: 15 grams
Pea milk
While pea milk is fairly new to the non-dairy milk market, it might shock you with how many amazing nutrients it contains. Peas are one of the best sources for plant-based protein, as one cup holds 8 grams—equivalent to one cup of cow’s milk. This milk also contains 0 grams of sugar and carbohydrates, making it a great option for seniors following a low-carb diet or trying to lose weight.
- Calories: 70
- Protein: 8 grams
- Fat: 4.5 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams