Bloom

June is National Dairy Month and, coincidentally, National Dairy Alternatives Month.

Dairy is one of the five food groups and is composed of foods generally made from the milk of cows, but also goats, buffalo, sheep, and yaks.

Dairy foods are important in a healthy diet because they supply calcium, which is important for healthy teeth and bones, but also other nutrients such as Vitamin D and protein.

Foods in the dairy group include milk, buttermilk, cottage cheese, yogurt, cheese, and ice cream. The amount recommended for a daily intake is two cups, or the equivalent, for an adult. This equates to a cup of liquid milk, or an ounce of cheese or a half-cup of ice cream. Products such as sour cream, butter, or cream cheese, while made from dairy products, do not contain enough calcium to qualify as dairy products, are mostly fat, and are therefore not included in the dairy food group. .

However, not everyone can consume dairy foods made from animal milk because their bodies are unable to process lactose, the milk sugar found in dairy. For these people, there are other foods which contain calcium, such as almonds, broccoli, and other leafy greens, sardines, tofu, dried beans, and fortified orange juice.

Milk alternatives, such as beverages made from hemp, oat, almond, rice, and soy, while not considered true milks, have gained in popularity in recent years for people who are either allergic to dairy or have a lactose intolerance.

People who are allergic to dairy can experience anaphylactic shock, in which their tongue and face swell, causing their airways to close. When this happens, it is a medical emergency. Most people who know they have a dairy allergy carry an EpiPen. This device carries a dose of adrenaline which opens the airway allowing the person to breathe. They still need to see a medical professional right away.

A lactose intolerance, while uncomfortable, is generally not life-threatening. Symptoms of a lactose intolerance include bloating and gastrointestinal issues. Most people with a lactose intolerance know to avoid products and foods containing dairy. For these people, milk “alternatives” or “beverages” are an acceptable, and even tasty, choice.

These products cannot be called “milk” as they are not made from animal milk. Since they are not made from animal milk, most, if not all, are fortified with the nutrients found in animal milk, such as calcium. Soy milk, for example, is high in protein, and is also fortified with calcium. If someone is allergic to soy, this beverage is not an acceptable choice. Almond milk may be a good choice, too. Flavored varieties of these beverages contain added sugar, which may not be desirable for those watching their sugar intake.

These milk alternatives can be found on grocery store shelves and in natural food stores; prices vary. Finding one that fits your taste preferences may take some experimentation.

In addition, people who follow a vegan diet — choosing not to consume any animal products — will not drink animal milk or any products made from the milk of an animal. For them, alternative beverages are their choice.

How do milk alternatives stack up against regular dairy milk when it comes to cooking and baking? That depends on what you’re preparing and who you ask. Some cooking and baking experts generally agree that for most things, nondairy alternatives can be substituted at a 1:1 ratio. The website www.allrecipes.com recommends either soy milk, or almond milk. Soy milk, because of its high protein content, browns baked goods better, making them more appealing and resembling baked items more closely to those made with dairy milk. As another option, the website suggests unsweetened almond milk.

Many websites have recipes for nondairy cooking and baking.

Whether you enjoy dairy foods made with regular animal milk, or just want to experiment with the array of nondairy beverage alternatives, June is the month for you.