Sales of milk alternatives are booming worldwide. Here’s what you need to know about their nutritional value and supposed health benefits.
Alternative milks are popular with those who can’t tolerate the lactose in cow’s milk, as well as those who don’t eat animal products. They’re also gaining popularity with mainstream consumers, perhaps due to a perception that plant-based milk is healthier than dairy. But how much truth is there to this?
In the case of almond milk, we know that almonds are very good for us. They’re packed with vitamin E and calcium, as well as having the same benefits of all other nuts – healthy fats, fibre and protein. However most almond milks are mainly water, with an average almond content of just 2-4%!
The same goes for other milks, such as oat or other nut-based milks; the original ingredient is wholesome, but by the time it’s processed into milk there may be little of that benefit left. Often the benefits, calcium or vitamins for example, are added back in after. Some plant-based milk can also contain added sugar, which we may not immediately know from the packaging.
Although little research has been carried out into the nutritional benefits of plant-based milks, soy milk has proved to be the best alternative to dairy. This is because soy has the highest content of protein among the alterative milks.
For those who can’t tolerate dairy, protein is easily obtainable from other sources, but calcium can be an issue. People who are lactose intolerant should look for non-dairy milks that have added calcium. So, while they are useful, plant-based milks shouldn’t be thought of as an equivalent to dairy, nutritionally they are different foods.
It should also be noted that there is evidence to suggest some real benefits of eating dairy, if we can. Intake of milk and dairy products has been associated with reduced risk of childhood obesity, and in adults, was shown to improve body composition and facilitate weight loss during energy restriction. Other benefits include a reduced risk of cardiovascular disease, a beneficial effect on bone mineral density and a reduced risk of some cancers.
As in many areas of nutrition, the take-out message seems to be ‘everything in moderation’. If we like the taste of plank milk, it can be nice to enjoy from time to time. But we should probably try to mix it up with dairy to achieve a healthy balance.
Source: Measuring the Benefits of Non-Dairy Milks by Niki Bezzant