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Supermarkets carry many types of plant-based milks, from almond and oat to the lesser-known alternative: pea milk.
But switching from cow’s milk to plant-based alternatives could pose health risks because they contain fewer essential vitamins and minerals.
This is what a study published in the Lancet Planetary Health which suggests that even partial exchange can lead to a deficiency of nutrients such as iodine, which is essential for thyroid function and brain health.
“The recent Lancet study raises a legitimate concern because people may be replacing dairy with plant-based alternatives without realizing they are losing some of the nutrients they were previously receiving,” said Rob Hobson, registered nutritionist and author of The Low Appetite Cookbook. The Independent.
Many plant-based milks are fortified with calcium, iodine, and B vitamins. But how do they compare to the natural nutrients found in cow’s milk? The Independent take a look.
Cow’s milk
A 200 ml glass of milk is full of nutrients. A drink this size contains around 7g of high-quality protein, as well as calcium, vitamin B12, riboflavin and iodine.
For context, it is recommended that women eat 45g of protein and men eat 55.5g of protein each day, the equivalent of about two and a half liters of milk.
“Iodine is particularly useful because it is necessary for normal thyroid function, and dairy products are one of the main sources in the British diet,” Mr Hobson said.
“The nutritional content is quite similar between whole milk, semi-skimmed milk and skimmed milk when it comes to protein and calcium. The main difference is in the fat and calorie content, with whole milk containing more saturated fat,” Mr Hobson said.
This means consumers will likely receive a similar amount of calcium whether they purchase red or blue cap milk, which is vital for bone and muscle health.
Almond milk
Almond milk is particularly appealing to those watching their calorie intake, Hobson said. This is because unsweetened varieties are generally very low in calories.
The milk alternative is also very low in saturated fat. But it can also be very low in protein – often less than 1g per 100ml.
Fresh almonds are packed with healthy fats, plant-based protein, and fiber, but the same isn’t true for milk.
“People sometimes think that almond milk has the same nutritional benefits as almonds, but most contain relatively few nuts, so you don’t get the same amount of protein, fiber or healthy fats as you do by eating them whole,” Hobson said.
“There’s nothing wrong with choosing almond milk, especially if you like the taste, but I would choose one fortified with calcium and vitamins. If you’re using it to completely replace cow’s milk, it’s also worth checking that you’re getting enough protein and iodine elsewhere in your diet,” he added.
Oat milk
Oat milk is another popular alternative: it’s creamy, sweet and especially good in coffee.
Although it is often fortified like other plant-based alternatives, its protein content is quite low.
Although it can be part of a healthy diet, Mr Hobson warned that it is unreliable as an important source of protein.
“It generally contains more carbohydrates than almond or soy milk, although that’s not necessarily a bad thing. The amount of protein is quite low compared to cow’s milk, and while oats themselves are a good source of fiber, most oat milks do not contain enough beta-glucan to provide the cholesterol-lowering benefits associated with eating oats,” Hobson said.
He also explained that oat milks also contain sugars produced when oat starch is broken down during processing, even though no sugar has been added.
“I would choose a fortified, unsweetened version when possible, especially if you drink it regularly,” he added.
Soy milk
This is one of the first non-dairy milk alternatives to become widely available and could be one of the best alternatives.
“Fortified soya milk would be my first choice if someone wanted a plant-based alternative that is closest to cow’s milk nutritionally. It contains a similar amount of protein, usually around 7g per 200ml, and provides all nine essential amino acids, making it a good quality plant-based protein,” Mr Hobson said.
“It is also low in saturated fat and contains more unsaturated fat, which is positive from a heart health perspective. When enriched with calcium, vitamin B12, riboflavin and iodine, it can be a very good alternative to dairy,” he added.
But it’s best to choose an enriched, unsweetened version to get the most out of it.
Coconut milk
Coconut milk sold in cartons – not to be confused with the canned version used in cooking which is much richer and higher in fat – tends to be low in protein but also low in calories.
But it also contains the fewest nutrients compared to other milks and often contains no iodine. Some brands also contain more saturated fat than other plant-based alternatives.
“Coconut milk is good if you like the flavor, but nutritionally it doesn’t offer as much as cow’s milk or fortified soy milk. I would choose a fortified version and make sure you’re getting enough protein from other foods,” Hobson said.
Pea milk
Pea milk may be one of the more unusual alternatives, but it may be one of the best in terms of nutrients and protein.
“I think pea milk is one of the most attractive plant-based alternatives because it can provide a reasonable amount of protein, unlike almond, oat or coconut milk. It’s made from protein extracted from peas, and some brands contain amounts close to those found in cow’s milk,” Hobson said.
“It is generally low in saturated fat and may also be fortified with calcium and vitamins, making it a useful alternative for people who don’t want dairy or soy,” he added.
However, nutritional content can vary from product to product and it is best to look for added calcium and vitamin B12 and check the protein content.
What is the verdict?
Although plant-based milks are often considered “healthier,” drinking cow’s milk is a convenient way to get many useful nutrients and there’s no reason to switch if you’re able to eat dairy.
But for those avoiding dairy, unsweetened fortified soy milk, followed by a well-fortified pea milk, are the best alternatives in terms of overall nutrient content.
Mr Hobson stressed that not all plant-based milks are fortified and one should choose a product with added calcium, vitamin B12, riboflavin and iodine.
Gn Health
