![]() “I think it’s worth springing for the organic,” says Nedescu. Just remember that organic milk increases the price to around $3 per half-gallon. All milk contains small levels of hormones like various estrogens, but organic brands like Stonyfield will help you steer clear of GMOs like rBST. The presence of both naturally occurring and genetically modified hormones in dairy today has hurt milk’s reputation as a healthy part of a balanced diet. It also contains around 25 percent of your recommended calcium and vitamin D intake, plus 10 percent of recommended potassium. It covers a lot of our nutrition bases.” A cup of whole milk nets just under 150 calories, with 12 grams of carbohydrates and eight grams of protein, so it naturally acts as an ideal recovery beverage postworkout. “It has fat, protein, carbohydrates, calcium, and B vitamins. ![]() “If we were going to be stranded on an island, milk would be an amazing food to have,” Nedescu says. Good old cow’s milk is relatively cheap (around $1.50 per half-gallon), easy to find, and seriously good for you. Whether you’re eating around dietary restrictions or simply looking for a new flavor profile, more protein, or an eco-friendly option, here’s what you need to know about the many products masquerading as milk. Think of these alternatives as the liquid form of their original food.” “If you line these products up, they’re all nutritionally different from cow’s milk. As with most nutrition questions, those answers vary from person to person. “Don’t assume that all plant-based milks are all created equal,” says Lori Nedescu, a registered dietitian nutritionist and professional bike racer. It can be tricky to keep them straight, much less sort out which ones are actually good for you-and which are worth the price. Nondairy milk alternatives have expanded to include a wide variety of options (pea milk, anyone?), all of which maintain a healthy reputation. Consult your doctor or kidney dietitian for more information on oxalate-containing foods.If your local coffee shop’s menu has grown more confusing in the past few years, you’re not alone. Soy, almond, and cashew milks have a high oxalate content and may be restricted if you have a history of calcium oxalate kidney stones. If you are on peritoneal dialysis and need more protein, soymilk is a protein-rich alternative. You may consume milk alternatives for more dietary potassium if they do not have phosphorus additives. These types of dialysis can remove more potassium. Daily home and nocturnal hemodialysis or peritoneal dialysis Ask your kidney dietitian how much and which type of plant-based milk is best for you. Potassium and phosphorus can be a concern for some milk alternatives depending on your lab results. Most people with CKD or kidney transplant do not have to limit milk alternatives due to potassium or phosphorus unless directed by their kidney dietitian. Chronic kidney disease (CKD) and transplant Use the chart below and ask your kidney dietitian how to choose milk alternatives that will fit your kidney diet plan. ![]() ![]() The type and how much you may have each day will depend on your stage of kidney disease or the type of dialysis you receive. Milk alternatives have varying amounts of potassium and phosphorus.
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