8 Best Non-Dairy Milk Alternatives For Healthy Skin

Non-Dairy Milk Alternatives On the Rise

Dairy is a common dietary trigger for multiple health conditions. Many individuals are lactose intolerant (meaning they cannot break down and digest the sugar called lactose in milk). One theory for a large number of individuals who do not tolerate dairy can be explained by a decrease in the lactase enzyme with age.^[1] Lactase, which is found in the small intestines, is the enzyme needed to break down lactose in dairy and breastmilk and is at its highest level shortly after birth.^[1] Later, lactase activity decreases as infants are weaned from breastmilk and diminishes even further throughout life.^[1] In fact, according to a 2006 Clinical Report by the American Academy of Pediatrics, approximately 70% of individuals in the world have a deficiency in the enzyme lactase.^[2] Interestingly enough, there are some portions of the population who may have adapted to their lifestyle of dairy farming and often have higher levels of lactase compared to others.^[1,2]

Acne & Hidradenitis Suppurativa Linked to Drinking Dairy

Besides the inability to properly digest lactose, leading to bloating and indigestion, there are other components present in milk that may cause health problems for some people. A disruption in skin health is one sign of a possible intolerance, allergy, or sensitivity to dairy. The consumption of cow’s milk (dairy) is linked to the following inflammatory skin conditions affecting the hair follicles:

Acne (acne vulgaris)^[3]

• Follicles clogged with oil and dead skin
• Typically affects the face, back, and chest
• Manifests as blackheads, whiteheads, red bumps, pimples, cysts, and large lumps 

Hidradenitis suppurativa (acne inversa)^[4]

• Blocked and inflamed hair follicles
• Located in areas with lots of sweat and oil glands (i.e. armpits, groin area, buttocks, and below the breasts) and/or where skin rubs together frequently (i.e. inner thighs)
• Manifests as blackheads, red and painful lumps, or cystic nodules, filled with pus (often accompanied by a strong odor), and tunnels that are often infected and take a long time to heal

What is in Dairy?

Dairy has several components that may increase the likelihood and severity of acne and hidradenitis suppurativa:^[4-6]

• Casein & whey (milk proteins that are common allergens to some individuals)
• Progesterone & other steroid hormones found in dairy
• Insulin-like growth factor-1 (IGF-1)

The hormones present in milk can cause an imbalance in hormones by raising insulin (the hormone involved in regulating blood sugar levels) and androgen hormones (androgen hormones are the male sex hormones) that can cause acne.^[4] The ingestion of the hormone IGF-1 is related to increased levels of androgens, which have been shown to increase the risk of acne vulgaris.^[3,6]

How to Choose Non-Dairy Milk Alternatives

It can be quite challenging to make the switch from dairy to non-dairy alternatives if you are someone who loves dairy. The great news is that there are many options to choose from that are widely available and easy to use in place of dairy. There are non-dairy options for cheese, yogurt, milk, and other food items. Milk is usually consumed more frequently, especially as a drink (i.e. coffee, smoothies, etc.) When making the switch to non-dairy milk it is important to read the nutrition and ingredient labels in order to choose a brand that will be a healthy switch. For example, dairy is fortified and a good source of calcium and vitamin D, so it may be best to choose a non-dairy alternative that is also fortified. Here are a few other factors to keep in mind when choosing non-dairy alternatives: 

1. Unsweetened/Plain

• Many brands have vanilla and flavored versions that are loaded with sugar. Also, it is best to avoid beverages with added sugar.

2. Carrageenan-free

• A thickening agent (derived from seaweed) added to many non-dairy milk brands.
• There is not enough research on the health effects of consuming carrageenan. A recent study mentions that humans do not have the enzymes needed to break down this marine carbohydrate and that more information is needed to understand how the human gut is actually able to digest carrageenan.^[7]

3. Fortified with Calcium and Vitamin D

•  Milk is a good source of calcium and vitamin D, especially because they are fortified. Look for the same in a milk alternative. 

4. Organic

• Many food crops (especially soy and almonds) are heavily sprayed with pesticides, and so it is best to choose organic options.

The following table can aid in choosing a non-dairy milk alternative that best suits dietary needs.^[8] The values represented on this table are for plain/original/unsweetened and fortified brands when the information was available on chronometer.com.^[8] Each value is approximately one serving of non-dairy/dairy milk at 1 cup or 250 mL. ^[8] Please note that different brands will have varying nutritional values and will not be consistent with the values listed here on this table.

Making the Switch with Informed Decisions

As always, it is best to consider personal nutritional and health needs. Not every individual can tolerate the various non-dairy milk alternatives due to specific sensitivities and/or allergies. It can also be beneficial to consume a mix of options instead of always drinking one type of milk. Each milk will also have different textures and so it may take some time to adjust to knowing which milk will best suit a specific recipe.

Possible Skin Benefits When Skipping the Dairy

One of the possible benefits of skipping dairy is a possible improvement in the skin. While it has not been conclusively proven, the medical literature is building to suggest that discontinuing milk has benefits both for both acne and hidradenitis suppurativa.