Your Guide to Calcium-Rich Non-Dairy Drinks
For those with lactose intolerance, dairy allergies, or following a vegan diet, finding alternatives to dairy milk for calcium is essential. The key is to look for fortified beverages, as many plant-based drinks do not naturally contain high amounts of this vital mineral. The right choice for you will depend on your specific nutritional goals, taste preferences, and dietary restrictions.
Fortified Plant-Based Milks
Fortified plant-based milks are the most direct liquid substitute for cow's milk, formulated to match its calcium content. However, it's crucial to check labels, as not all brands fortify their products equally, and homemade versions often lack fortification.
Fortified Soy Milk
Soy milk is arguably the most nutritionally comparable alternative to dairy milk. It typically provides a similar amount of calcium when fortified, and it's one of the few plant milks that offers a complete protein profile, with about 7-8 grams per cup. A potential drawback is that phytates in soy can slightly inhibit calcium absorption, but fortified varieties still provide a significant amount.
Fortified Almond Milk
Almond milk is a popular choice for its mild, nutty flavor and lower calorie count, especially unsweetened versions. It is typically fortified with calcium carbonate to provide a good dose of calcium. However, it is very low in protein, with only 1-2 grams per cup. It's important to read the label to ensure fortification.
Fortified Oat Milk
Oat milk, made from oats and water, has a naturally creamy texture that makes it a great addition to coffee and smoothies. It is often fortified with calcium and vitamins A, D, and B12. Like almond milk, commercially available fortified versions are the best source for calcium, as homemade versions will lack these added nutrients. The protein content is higher than almond milk but still lower than soy milk or dairy.
Other Plant-Based Milks
Other options like cashew and rice milk are also available, with many brands offering fortified versions. These tend to have a lower protein content than soy milk, but can be a good source of calcium if fortified. For example, some fortified cashew milks can provide substantial calcium, but homemade versions without fortification will not.
Liquid Calcium from Other Foods
For those who prefer a different flavor profile or need alternatives to store-bought milks, several other liquid options can boost calcium intake.
- Calcium-Fortified Orange Juice: Many brands of orange juice are fortified with calcium to levels similar to milk. Some studies even show comparable calcium bioavailability to dairy milk.
- Nut and Seed Smoothies: Blending nuts and seeds can create calcium-rich beverages. For example, a cashew and sesame seed milk recipe is a great option for a homemade, creamy drink. A single tablespoon of ground sesame seeds can contain a significant amount of calcium. Chia seeds are another excellent addition to smoothies, as just two tablespoons contain 179 mg of calcium.
- Green Juices: Incorporating dark, leafy greens like kale and bok choy into juices and smoothies is another way to increase calcium intake. While some greens, like spinach, contain compounds that inhibit calcium absorption, kale and bok choy have high absorbable calcium levels.
Comparison of Calcium-Rich Beverages
| Beverage (1 cup) | Calcium (mg) | Protein (g) | Key Advantage | Notes |
|---|---|---|---|---|
| Fortified Soy Milk | ~300+ | ~7-8 | High protein, similar to dairy. | Look for 'calcium fortified' on label. |
| Fortified Almond Milk | ~450+ | ~1-2 | Low calorie, nutty flavor. | Low protein, must be fortified. |
| Fortified Oat Milk | ~350+ | ~2-3 | Creamy texture, nut-free. | Varies by brand, check fortification. |
| Fortified Orange Juice | ~350+ | 0 | Good alternative if not milk drinker. | May contain added sugars. |
| Cow's Milk (1%) | ~300 | ~8 | Natural source, complete nutrients. | Contains lactose and dairy allergens. |
Which Alternative is Right for You?
Choosing the right milk alternative is a personal decision. If you are looking for a high-protein option that most closely mimics dairy milk, fortified soy milk is an excellent choice. For a low-calorie, nutty-flavored drink, fortified almond milk is a popular option. Oat milk provides a smooth texture without nuts, making it a great option for those with allergies. Finally, for those who simply want a non-milk liquid source of calcium, fortified orange juice is a good choice, as are homemade smoothies incorporating greens, seeds, or fortified tofu. Always check the labels for fortification and avoid versions with excessive added sugars.
Conclusion
Moving away from dairy milk does not mean you have to sacrifice calcium intake. Thanks to the wide availability of fortified plant-based milks like soy, almond, and oat milk, as well as fortified juices, there are plenty of options for what to drink instead of milk for calcium. By being mindful of product labels and incorporating other liquid calcium sources into your diet, you can ensure your body gets the bone-building nutrients it needs. Remember to consult a doctor or a registered dietitian if you have any concerns about meeting your daily calcium requirements, especially if you have underlying health conditions or are following a specialized diet. For more information on calcium sources, you can visit WebMD's article on calcium-rich foods.
How to Maximize Calcium from Beverages
To get the most out of your calcium-rich drinks, consider these tips:
- Read the label: Always check the nutrition facts to ensure your plant-based milk or juice is fortified with calcium and contains a comparable amount to dairy milk.
- Shake well: Calcium added to fortified drinks can settle at the bottom. Give the carton a good shake before pouring to ensure you get the full amount.
- Pair with Vitamin D: Calcium absorption is enhanced by Vitamin D. Many fortified milks and juices include this, but sunlight exposure and other food sources like fortified cereals and fatty fish are also important.
- Watch for sugar: Choose unsweetened or low-sugar varieties of plant-based milks and juices to avoid excess sugar intake.
- Diversify your sources: While fortified drinks are great, don't rely solely on them. A balanced diet with leafy greens, fortified tofu, and canned fish can provide a wider range of nutrients.
Potential Considerations
While fortified beverages are a fantastic way to get calcium, a few things are worth considering. Calcium from fortified sources may not be absorbed as efficiently as calcium from dairy milk, though it is still substantial. Some plant-based milks are also lower in protein and other essential nutrients naturally found in dairy, like B vitamins, unless also fortified. Ultimately, a varied diet is the best approach to meeting all your nutritional needs.
What to Drink Instead of Milk for Calcium? The Takeaway
For those seeking alternatives, plenty of fortified and naturally calcium-rich beverages are available. From fortified soy and almond milk to orange juice and blended seed concoctions, maintaining healthy calcium levels without dairy is achievable. Prioritizing fortified products and considering a variety of sources will ensure your bones stay strong and healthy.
Can I just use a supplement?
While supplements are an option, getting nutrients from food and beverages is generally preferable. Drinks and foods contain a combination of vitamins and minerals that work together for optimal absorption. Always talk to a healthcare provider before starting a new supplement regimen.
