Let's chat about plant-based milk.

Does anyone else feel overwhelmed by the number of milk alternatives available these days?

As a result of concerns such as lactose intolerance and milk allergies triggered by cow's milk consumption, coupled with a growing environmental consciousness, there has been a surge in global demand for plant-based milk alternatives.

What is plant-based milk? It is made from plant sources like grains, legumes, seeds, and nuts. You've probably heard of popular ones like almond, soy, and oat milk, right? Well, making them is quite an interesting process. First, the chosen plant source is soaked in water to get all the goodness out. Then, it's blended into a smooth paste. After that, the mixture is strained to separate the creamy liquid from the solids. And there you're left with a plant milk.

What about the nutrition component compared to cow’s milk? Dairy milk is renowned for its rich protein, calcium, and essential micronutrients. However, when it comes to plant-based milk, the nutritional landscape is diverse. Just like dairy milk, plant-based alternatives often undergo fortification with vitamins D and A. Moreover, many plant-based options receive additional boosts of calcium, vitamin B12, and other vital micronutrients to align more closely with dairy milk's nutritional composition. The protein, fat, and nutrient content are influenced by the primary ingredients. Fat levels vary across both dairy and plant-based milks. Yet, certain plant-based varieties like almond and coconut may contain lower levels of protein and other key nutrients crucial for growth and wellbeing, such as zinc, potassium, and magnesium. Furthermore, plant-based milks commonly incorporate added sugars, fats, flavours, or other ingredients to enhance taste and texture, thereby influencing their overall nutritional profile.  Carrageenan (E407), a common food additive used to emulsify and stabilise dairy-free milk. Recent studies are hinting that if you have a track record of digestive troubles, this additive might make things worse.

Soy milk

Let's chat about soy milk! It's been extensively studied among non-dairy options. Crafted from ground soybeans or soy protein powder, it's a protein powerhouse, often surpassing other plant-based milks. Soy milk offers all nine essential amino acids, making it a complete protein source. Plus, it's packed with isoflavones, a type of plant estrogen known for its anti-inflammatory properties. Research even suggests that phytoestrogens in soy milk can help ease menopause symptoms like hot flushes. What's more, soy milk is low in saturated fat, and most varieties are fortified with calcium, making them a close match to cow’s milk. It's essential to opt for soy milk made with non-GMO soybeans, especially if you're concerned about genetic modification. However, if you have a soy allergy, it's best to steer clear of soy milk altogether!

Almond milk

This creamy delight is crafted from ground almonds, with commercial varieties ranging from 2 to 14 per cent almond content. Almond milk is light on calories and saturated fat compared to dairy, but it doesn't stack up as high in protein. Still, newer versions are with increased protein content, boasting up to 10 grams per serving. Almond milk is soy, lactose, and dairy-free, perfect for people with allergies or intolerances, but not so good for people with a nut allergy. Just make sure to pick ones fortified with calcium, vitamin B12, and vitamin D if you're swapping it for dairy AND choose the no-added-sugar options.

Oat milk

Even though oat milk boasts a wealth of nutrients and dietary fibre, it falls short in specific amino acids, calcium, and vitamin A when compared to dairy milk. It is unsuitable as a complete substitute for children during their critical growth and development stages, particularly for those under 5 years old. Therefore, dairy products remain essential for meeting the nutritional needs of young children and cannot be entirely replaced with oat milk. Oats undergo a series of processing treatments that result in the loss of vitamins and minerals, which can be fortified by adding nutrients. Compared with milk, oat milk is higher in carbohydrates and contains added sugar and fats. Oat milk is lower in fat, which conforms to the expectations of plant-based milk. At the same time, oats are rich in unsaturated fats whereas cow’s milk has saturated fats. Plus, unlike many other plant-based options, oat milk brings some serious fibre to your diet, thanks to beta-glucan. This fibre can aid in lowering cholesterol and managing blood sugar levels. The protein content of oat milk is lower than that of cow's milk. Studies found the limiting amino acid in oats was lysine, while milk contained no limiting amino acids. Studies reveal oat milk contains some healthy ingredients that milk lacks, such as dietary fibre and alkaloids, but from the perspective of the overall nutritional composition, oat milk has shortcomings. Therefore, if we replace cow's milk with oat milk entirely, it is necessary to consider whether these nutrients are fortified or obtain these nutrients from other foods. For people dealing with diabetes or insulin resistance, keeping an eye on glucose levels and starchy carbs is crucial. If you have diabetes, oat milk might not be your top pick since it tends to have more carbs compared to other milk alternatives.

Rice milk

It’s made from milled brown rice and water, and guess what? It is super allergy-friendly. When it comes to allergies, rice milk is the least likely to cause any trouble, making it a safe choice for sensitive tummies and those with allergies to milk, nuts or soy. During the milling process, the rice's carbs break down into smaller sugars, giving rice milk its naturally sweet flavour. But here’s the scoop: you should avoid solely relying on rice milk due to the levels of inorganic arsenic rice milk PLUS, rice milk isn’t a nutritional powerhouse, so if you're sipping it, make sure it's fortified with protein and calcium – aiming for about 100 mg of calcium per 100ml. Now, if you’re a parent of a little one, rice milk isn’t the best choice because of its low nutritional profile. Babies need a good dose of protein, so they should stick to breast milk or milk formula for at least 6 months. Furthermore, if you are a diabetic, due to the high carbohydrate content, diabetics should avoid rice milk. If almond or rice milk is a staple for you, make sure you are getting protein and energy from other sources to keep your diet balanced and healthy.

Coconut milk

Coconut milk is a blend of water, and coconut cream, along with some thickeners, vitamins, and minerals. In comparison to dairy milk, coconut milk generally contains less carbohydrate and protein but more fat, making it a favoured choice for keto beverages. Coconut may aid in digestion due to the presence of medium-chain fatty acids like Lauric acid. These fatty acids are easily digested and absorbed by the body and possess antibacterial and antiviral properties. Studies suggest that Lauric acid found in coconut milk could potentially lower LDL cholesterol levels, although further human studies are warranted. While dairy milk boasts higher levels of potassium, phosphorus, and selenium, coconut milk excels in other areas. It offers four times more magnesium compared to milk and a remarkable 75% of the daily value (DV) for manganese, which is absent in milk. Additionally, coconut milk provides a modest amount of iron, whereas milk contains none. In terms of copper content, coconut milk surpasses milk, providing over eight times the DV. Regarding sodium, milk contributes 4% of the recommended daily value, whereas coconut milk provides just 1%. When choosing coconut milk, it's advisable to opt for fortified options since coconut milk tends to be lacking in calcium, vitamin A, and vitamin D.

Despite their popular portrayal as healthy and wholesome options, there has been limited research into understanding the nutritional implications of consuming these milk alternatives in both the short and long term. Moreover, consumers often perceive these alternatives as direct substitutes for cow’s milk, which may not always be the case. 

Take away for what to look for when purchasing dairy-free milk:

§ only lists up to 7 ingredients. The most natural, minimally processed plant milk typically contains the primary component (such as soybeans or almonds), water and, minerals and vitamins to enrich the nutritional value. Occasionally, a small amount of salt may be included to enrich the taste.

§ have a similar amount of protein to cow’s milk (around 3 g per 100 mL)

§ have added calcium (aim for over 100 mg per 100 mL)

§ have added vitamins A, B and D

§ Don’t have added sugar (choose unsweetened options)

§ Make sure you like the flavour and it suits your needs ;-)