COLUMN: Your MILK explained - dairy versus plant-based milk alternatives...

We have never had such a variety of foods available to us as we have today. Whether you have unique dietary preferences, food allergies or intolerances, there really is something for everyone. The big question is, how do the alternative foods compare?

This week, nutritionist Laurann O’Reilly and owner of Nutrition By Laurann, runs us through a comparison of the nutritional value of dairy and plant-based milk alternatives.

The nutritional value of dairy milk

The current trend towards veganism and ‘clean eating’ has led people to believe that dairy milk is unhealthy.

However, cow’s milk is a natural and important source of calcium, protein and a wide matrix of micronutrients, including B vitamins, iodine, potassium and phosphorus and magnesium which are in much higher quantities than then plant based alternatives.

Whilst full-fat dairy milk may be higher in fat and energy, low-fat dairy milk is a great choice and contains similar values to the full-fat in terms of protein, vitamins and minerals whilst being lower in energy. Fortified versions of low-fat dairy milk such as ‘Super Milk’ also contain additional vitamins such as Vitamins B, D, E, calcium and folic acid which can provide you with an additional nutrient boost.

Along with cow’s milk, both goat’s milk and sheep’s milk are also nutritious dairy products to consider with milks, yogurts and cheeses now widely available in local supermarkets. In fact, goat’s milk is often a common option for those with a cow’s milk intolerance due to it containing less lactose than cow’s milk.

The nutritional value of plant based milk alternatives

When looking for milk substitutes there are many options available, each with their own nutritional differences.
Soya Milk:
One of the most common non-dairy choices, is packed with protein and fibre. The benefits of soya milk include being rich in antioxidants called ‘isoflavones’, minimal saturated fat. It’s also safe for the lactose intolerant and anyone with a milk allergy. There are some downsides though, chiefly that its sugar content can be high, particularly in the flavoured versions.

Coconut Milk:
Is extremely versatile and serves a variety of purposes in the kitchen. From breakfast to dinner and savoury to sweet, coconut milk has a place in your diet. It is packed with vitamins C, E, B1, B3, B5, and B6 as well as iron, selenium, sodium, calcium, magnesium and phosphorus. And its benefits don’t end in the gut. Coconut milk makes for an effective beauty product as well. Not to be mixed up with tinned coconut milk, coconut milk from the carton can be a healthy non-dairy alternative.

Oat Milk
Like many plant milks, oat milk is cholesterol and lactose free, whilst also containing high levels of the antioxidant vitamin E. It also contains folic acid, which is essential for most bodily functions and is needed to synthesise and repair DNA, produce healthy red blood cells and prevent anaemia. Thanks to its plant source, oat milk is usually tolerated by people with multiple allergies and is also a good source of antioxidants.The main issue with oat milk is that it, like rice milk, is high in sugar and doesn’t have the calcium and protein content of cow’s milk.
Since it’s derived from a cereal crop it’s not suitable for individuals with a sensitivity to gluten (however a gluten free version is available).

Hemp Milk
A good alternative for anyone with soya and nut allergies, hemp milk is also cholesterol and lactose free, low in saturated fats and rich in healthy omega fatty acids. It’s also an excellent source of protein and tastes creamier and nuttier than soya milk or rice milk. It tends to be a bit thicker than other plant-based milks. Like other plant milks though, it lacks calcium and isn’t as widely available as soya, rice and goat’s milk.

Rice Milk
Like soy milk and almond milk, rice milk is safe for those who suffer from lactose intolerance. It works well in cereals, tea, coffee and also being low in fat, it’s a good milk substitute for baking.

-Almond Milk
You can use almond milk as a replacement for dairy milk in recipes or your daily diet. It works great in mashed potatoes, with cereals, and it also works well in both coffee and tea.

Cashew Milk
Cashew milk is a popular non-dairy beverage made from whole cashews and water. It has a creamy, rich consistency and is loaded with vitamins, minerals, healthy fats, and other beneficial plant compounds.
Available in unsweetened and sweetened varieties, cashew milk can replace cow’s milk in most recipes, however it is higher in fat.

Hazelnut Milk
Another plant-based alternative to dairy milk but isn’t as common or popular as almond milk. All hazelnut milk is naturally lactose and soy-free as well as being low in calories.
Another versatile milk for using in meals and recipes.
The main concerns with plant based milk alternatives

Nutritional Gaps
Although the nutritional contents can vary between all of the plant-based milks, many of these milks (unless fortified) may not meet the nutritional value of dairy milk, particularly calcium which plays an essential role in building and maintaining bone health throughout our life.

The Price
You may have noticed that plant-based milk prices can be significantly higher than cow’s milk. Some types are less expensive than others, so choose the one that works for your budget.

Added Sugars
Sugar is added to a lot of plant-based milks to increase sweetness and improve palatability. It’s important to choose unsweetened versions

What To Consider When Looking At Milk Substitutes?

The Department of Health Guidelines for healthy eating advice that “individuals who choose dairy alternatives, should choose those with added calcium, as calcium is not naturally present in most dairy alternatives and are the main provider of dairy in the Irish diet”. As many of the non-dairy alternatives contain added sugar, it’s important to be conscious of this and opt for the unsweetened or no added sugar versions if possible.

How Best To Meet Your Nutrition Requirements

Animal based dairy products should always be the first option for individuals to meet their calcium, vitamin and additional mineral needs. If you are vegetarian, vegan or you are unable to consume animal based dairy due to a medical condition such as an allergy or intolerance, it’s important to choose plant-based milks and products which are fortified. I also recommend consuming a balanced diet rich in vitamins and minerals or through supplement form, to prevent nutrition deficiency.