Milk Alternatives: Are They Healthier Than Dairy?

With the rise of many different plant-based alternatives to dairy milk, you may be wondering: are they a healthy option, and if so, are they healthier than dairy for you and your family? Let’s unravel these questions.

What are plant-based “milks”?

Plant-based milk alternatives are drinks made from a variety of ingredients such as nuts, seeds, grains, legumes, and even potatoes. These alternatives have gained popularity for a range of reasons, including health concerns such as milk or dairy allergy or lactose intolerance, dietary preferences, and environmental and ethical considerations.

Because they are derived from different sources, each type of plant-based milk has a unique nutritional profile and can vary significantly in nutrient content.

Plant-Based Milks vs. Dairy Milk: Nutritional Differences

Dairy Milk:

• Protein: Dairy milk is rich in protein, particularly casein and whey, which are complete proteins
• Essential nutrients: Naturally high in calcium and a good source of iodine 
• Saturated Fat: Dairy milk is a source of saturated fat, with whole milk containing the most, followed by a reduction in semi-skimmed and even less in skimmed milk
• Natural Sugars: Contains lactose, a natural milk sugar

Plant-Based Milks:

• Generally Lower in Fat and Calories: Most plant-based milks have less fat and fewer calories compared to dairy milk, with exceptions like coconut milk which is higher in saturated fat
• Variable Protein Content: Soy and pea milk are comparable to dairy in protein content, while other types like almond and rice milk are lower in protein.
• Fortification: Plant-based milks don’t naturally contain the same nutrients as dairy milk; some products are fortified with calcium, vitamin D, and other nutrients to match the nutritional profile of dairy milk but some are not 

Types of Plant-Based Milks

• Nut Milks (Almond, Hazelnut): Low in calories and protein, can be high in added sugars.
• Oat Milk: Contains fibre (beta-glucan), beneficial for heart health, but is relatively low in protein.
• Soy Milk: High in protein, comparable to dairy milk, and a good source of essential amino acids.
• Coconut Milk: Low in protein, contains some saturated fat.
• Hemp Milk: Contains omega-3 and omega-6 fatty acids, low in calories and protein.
• Pea Milk: High in protein, making it a strong alternative to dairy milk.

Are plant alternative milks a healthy option?

The healthiness of plant-based milks depends on the product chosen, the rest of your diet, and the quantity consumed. Here are some key considerations:

Protein 

Adequate protein intake is important to maintain muscle mass, control blood sugar levels, and regulate appetite. Pregnant and breastfeeding mums require a slightly higher overall protein intake so consider the overall protein content of your diet if this is you. Dairy milk is high in complete proteins, whereas soy and pea milks are the closest plant-based alternatives. If you choose a lower-protein plant milk, ensure your diet includes other protein-rich foods.

Nutrients

Iodine: Dairy is a primary iodine source in many diets, iodine is key for foetal and child brain development as well as the production of thyroid hormones. Plant-based milks should be fortified with iodine if they are to replace dairy milk.

Calcium and Vitamin D: Essential for bone health. Choose fortified plant milks to match dairy milk’s nutrient content.

Calories

Dairy milk’s calorie content varies with fat content (whole, semi-skimmed, skimmed). Plant-based milks also vary in calories and fat content; for example, almond and hazelnut milks are low in fat, while coconut milk is higher. If you want to manage your weight, opt for a high-protein, low-fat version for the best results.

Processed ingredients 

In many plant-based milks, the primary plant ingredients are often balanced with water, sugars, sweeteners, stabilizers, oils, preservatives and sometimes added vitamins and minerals to enhance the nutritional profile and improve the texture and taste of the milk. Look for options that contain minimal additional ingredients and choose unsweetened versions for a healthier option.

Allergies

Dairy, soy, and nut allergies are common. Rice and oat milks can be good alternatives for those with multiple allergies. Always consult with a healthcare professional if you have allergies.

Should children have plant-based milks?

The nutrients found in cows’ milk are crucial for children’s growth and development. Many plant-based milks lack the nutrients found in dairy milk so take care when considering them for children. For example, adequate protein is required to support growth and development, iodine is important for a child’s IQ and brain development and calcium is important for bone health. 

• NHS Guidance: Unsweetened, fortified plant milks (e.g., soy, almond, oat) can be given to children from age one as part of a balanced diet. However, plant-based milks should not be a primary drink until at least age two unless advised by a healthcare professional.

• Rice Milk: Should not be given to children under five due to arsenic exposure risks. It can be included in the diet of older children and adults.

Breast milk or infant formula should be a child’s main drink during their first year of life. Cows’ milk can be used in cooking or mixed with food from around 6 months of age, but should not be given as a main drink until your baby is 1 year old. 

From 12 months of age, children are recommended to have at least 350ml of milk (or suitable alternatives) a day, or 2 servings of foods made from milk (or suitable alternatives), such as cheese or yoghurt. Full-fat versions are recommended up to the age of 2.

Some children may have a lactose intolerance meaning cow’s milk cannot be tolerated, in this situation, a lactose-free cow’s milk or a non-dairy milk alternative that is naturally free from lactose can be chosen.

Conclusion

Deciding whether plant-based milk alternatives are healthier than dairy milk for you and your family depends on various factors, including individual dietary needs, health concerns, the age of your children, and personal preferences. Dairy milk provides complete proteins and essential nutrients, while fortified plant-based milks can be viable alternatives. When making the right choice for you and your family, it’s important to consider your overall protein intake and ensure your family meets their nutritional needs.