Milk substitutes are an option for people who do not want to eat natural milk and its products, whether for health reasons related to lactose intolerance, or for other reasons related to the diet followed.
According to the Guardian website, choosing the type of milk consumed depends on each person’s needs and preferences. One person may want to add more protein to their diet, while another may be looking to increase their calcium intake, and flavor and texture are important considerations.
How to choose your alternative milk
A study conducted by Abigail Johnson, associate director of the Nutrition Coordination Center at the University of Minnesota School of Public Health, to evaluate the nutritional content of plant-based milks available in the United States, including 219 plant-based milk substitutes from 21 brands, showed that these alternatives generally contain less protein and saturated fatty acids than cow’s milk.
The study added that nutrients are often added to help alternative milks compete with cow’s milk. 70% of products are fortified with calcium and vitamin D, and other research shows that alternative milks are sometimes fortified with vitamins A and B12.
Adults are unlikely to need to choose an alternative milk that matches the nutrient profile of dairy milk exactly, because they get these nutrients from other parts of their diet, unless they are particularly concerned about their calcium intake.
The nutritional content of alternative milks varies, for example, different types of soy milk may contain different amounts of protein.
Pros and cons of each milk substitute
The following are the pros and cons of each type of milk substitute:
Soy milk: Soy products are nutritionally similar to dairy milk, so soy milk is recommended more than other alternatives for children, so it is the only alternative listed in the dairy section of the US Dietary Guidelines for Americans.
Soybeans also contain many beneficial, natural chemical compounds that support heart, kidney, and liver health. These compounds include isoflavones, which are compounds similar in structure to estrogen. This similarity may be the reason why soy milk is linked to a lower risk of breast cancer and reduced hot flashes.
Oat milk: Oat milk is a good option for those who want a creamy alternative. According to a 2022 report by the University of California, Davis, oat milk is the most popular alternative after almond milk, and the demand for it is increasing. This may be due to the similarity of oat milk’s sensory properties to dairy milk. It also often contains more sugar than almond, soy, pea, and coconut milk.
It also contains phytates, which are compounds with antioxidant properties that help prevent bone loss and the formation of kidney stones. Some research suggests that oat milk may be a suitable dairy alternative for people with irritable bowel syndrome or inflammatory bowel disease due to its anti-inflammatory properties. Oat milk also contains more fiber than many milk alternatives, with the exception of rice milk.
Phytates can affect the absorption of iron, zinc, and calcium; However, consuming oat milk with a balanced, nutrient-rich diet will reduce any negative effects.
Almond milk: This type is the ideal choice for those looking for a low-calorie product, or concerned about the sugar level. This milk may also attract consumers who prefer foods with low ingredients; There is an increasing interest in simpler ingredient lists, so that consumers can better understand the health effects of a product.
However, a 2023 study found that almond milk contains less protein than cashew, pea, and soy milk, while more protein than coconut and rice milk.
Coconut milk: Coconut milk contains high levels of saturated fat and is therefore often marketed as having a mouthfeel similar to whole milk.
The crucial thing is that the American Heart Association recommends limiting saturated fat to less than 6% of total calories, so experts advise moderation, and there is some evidence that it contains antioxidant compounds that protect against oxidative DNA damage, which is associated with diseases of aging.
Rice milk: Rice milk is made from ground rice and water, and is often fortified with calcium and vitamin D. Because it is very low in protein, one serving may contain 0.9 grams of protein, compared to 2.4 grams in oat milk and 1.7 grams in almond milk – experts recommend combining it with other protein-rich foods.
Rice milk may appeal to some because it is lower in saturated fat and cholesterol, and is the least allergenic of the milk alternatives. It is sometimes the better choice for athletes and others with high energy needs because it is higher in carbohydrates.
