Dairy dilemma?

Whether you're lactose intolerant or just interested in a little dietary variety, take a closer look at the milk section next time you head to the grocery store--the number of choices seems to grow by the week. Here's how the alternatives stack up to the original when it comes to nutrition, flavor and cooking.

* Almond milk doesn't have as much protein as cow's milk, but it's a great source of Vitamin E. Because it doesn't curdle (spoil) at high temperatures, it can substitute for cow's milk in most recipes.

* Flavored milks contain the same nutrients as cow's milk, but most strawberry, chocolate and vanilla varieties add up to 15 grams of carbohydrates per serving, most in the form of sugar.

* Goat's milk has a nutrient profile similar to cow's milk, right down to its high calcium content, yet it contains 10 grams of fat per cup.

* Organic milk is produced differently than conventional milk--no antibiotics or growth hormones, and organic feed for the cows--but that doesn't change its nutrient content, flavor or cooking capability.

* Rice milk is low in protein, but its mild flavor and texture make it a popular nondairy option. Its fat content--4 grams of fat per cup--is less than whole milk yet slightly higher than 2% milk. If you want to cook with it, try it in curries and sauces.

* Soy milk varies widely in flavor between brands, but it generally has a thicker, richer texture than cow's milk. Like the legumes it's made from, soy milk contains lots of soy protein and averages about 4 grams of fat per cup. It can curdle at high temperatures.

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2004 Gale Group