Milk and plant-based milk
The market today is flooded with variety of foods, and to make choice in terms of health or value for money is getting difficult.
There were times when making selection a from the milk section was simple and easy. In my childhood days, I have seen milk been delivered in bottles and all looked great. But, with modernisation and expansion of the food industry, the dairy section has become more and more complicated.
From whole-fat to semi to no-fat, now one sees, carton after carton of dairy beverages made from foods one never thought could be a source of ‘milk’ - almonds, oats, rice, coconut, peas etc.
Although, cow’s milk is still very popular, market research indicates a steady increase in plant-based milk alternatives every year. Price-wise, these non-dairy alternatives, do not come cheap, when compared with dairy products. Let’s understand what are these alternatives and are they really a healthy choice.
What is a plant-based milk alternative?
Plant-based milk alternatives are obtained by soaking the legume, nut, grains and then pressing and extracting liquid from it, which is termed as ‘milk’. These are made from purely plant sources, and not from milk, yet they are labelled as ‘milk’.
The main plant sources used are legumes - soy or pea, nuts - almond, cashew, coconut, peanut, walnut, hazelnut, grains - oats, rice, quinoa. These are purely non-dairy, hence, many go for it either because of allergy to dairy or due to dietary preferences of being vegan. These products are also gaining popularity because of the belief that its healthier than cow’s milk.
To understand, which is healthier, cow’s milk or the alternatives, let’s look at the nutritional profile of each.
Nutritionally different
Starting with our cow’s milk, it is a great source of good quality proteins, calcium, potassium, phosphorus, magnesium, B-vitamins like B2, B12, and sometimes fortified with Vitamin A and D.
Among all the plant-based milk alternatives, soy beverages are fortified with calcium, and Vitamin A, D are nutritionally very close to dairy products. The other alternatives are usually enriched with the key nutrients found in cow’s milk but since many are lacking in one or more key nutrients, they cannot be considered as replacements for dairy.
If we look at the most popular alternatives and quickly compare them with whole fat milk, then:
Almond milk has a nuttier flavour, has very low calories and low saturated fats, but its protein content is too low, when compared with whole milk.
Oats milk is very low in calories and saturated fats but protein-wise its bad and usually comes with added sugar. Soymilk is enriched and closest to whole milk.
Coconut milk is naturally sweet, contains half as many calories and almost same saturated fat as whole milk.
Are the alternatives better?
The answer is not simple and easy. The decision of going for plant-based milk, should depend on whether the milk is fortified, does it have added sugar, and how well does it suit your diet plan.
If one is allergic to nuts, then milk sourced from nuts should be avoided, if one is looking for high fibre, oatmeal is a better source, and if one considers coconut milk, it poses the same risk as whole milk in terms of the saturated fats.
Coming to soymilk, which is considered very close to whole milk, it has been studied for its high content of plant-based estrogen, that is isoflavones and its effect on women’s health.
These alternatives are promoted as healthier choices, but it’s not exactly true. Also, if one is allergic to milk, then these serve as good options, but before choosing one that suits you, read the labels correctly to make sure that your nutrient intake is not compromised.