Welcome to the world of plant-based ‘milk’ options   |19 August 2022

If you have been exploring or following plant-based eating, including following our series here, you will have also come across plant-based milk, to which many people are turning as they eschew cow’s milk for health or environmental reasons.

Invariably, as with many healthy food choices you’ll soon discover that it’s best to make your own at home since you cannot fully rely on what comes in commercially mass-produced cartons.

So here’s a little help to make your way through the plant-based milk quagmire that’s out there on the web and on social media.

Cow’s milk overview

Before you decide to give up entirely on milk based on the latest headline on the web, remember that you should make an informed decision about your food choice and it should be factual.

Milk is a nutritionally dense beverage. It is a good source of energy and nutrients, providing high quality protein, calcium, phosphorus, potassium, vitamins A, D, B1, B2, and B12.

The nutritional benefits of milk mean that it has its place in the diet of many individuals especially those with overall poor food intake or increased nutritional needs such as children and adolescents.

Some people have to avoid cow’s milk entirely for health reasons but others may choose to simply not drink it. And that’s okay! The important thing to focus on is getting the required nutrients such as calcium and vitamin D for bone health and this can be from other food sources in the diet as well.

Plant-based milk is not necessarily healthier than cow’s milk but they may simply be a more suitable option for some people. They all have their place in an overall healthy and balanced diet and some people may choose to consume one or both options.

Whichever form of milk is preferred – cow’s milk or plant-based alternatives – it should be included daily as part of a healthy diet.

How do they compare?

In general dairy-alternatives tend to have fewer calories, less saturated fats (except for coconut-based milk), more water content, less protein (except soy) in comparison to cow’s milk. They are also all lactose- and cholesterol-free. Some are also fortified with additional vitamins and minerals to boost their nutritional profile.

Due to their nutritional content they may not be suitable for all population groups such as children who have high protein and energy needs to support their growth and development unless these can be acquired from other food sources.

Soy milk

Soy milk is the most nutritionally balanced of the plant-based milk alternatives, and closest to cow’s milk. It is a rich source of protein and it contains all the essential amino acids. It contains carbohydrates and riboflavin, just like cow’s milk, and, encouragingly, it contains less saturated fat. It is also often fortified with vitamin B12.

However, soy lacks the calcium content of cow’s milk, so it is important to choose fortified soy milk with added calcium (ideally 300 mg calcium per 250 ml).

Soy is one of the 8 common allergens that people may be intolerant or sensitive to as well so it may not be suitable for everyone especially those with an allergy to other foods.

Almond milk

Unlike cow’s milk, almond milk has very little saturated fat. It also contains a number of key nutrients, including vitamin E, manganese, zinc and potassium.

However, almond milk contains only a modest amount of calcium naturally (unless fortified) and very little protein, and may be unsuitable for those who have elevated protein requirements, such as the elderly and athletes. Almond milk is also unsafe for those with nut allergies.

Rice milk

Similar to soy and almond milk, rice milk is low in saturated fat. But unlike cow’s milk, rice milk contains very little protein and calcium, but has a higher carbohydrate content, which makes it unsuitable for people with diabetes.

It is a great option for those with dairy, nut or soy allergies or sensitivities and good for those with high energy requirements, such as athletes.

Most commercially available brands are usually enriched with added nutrients (including calcium), as rice milk is naturally devoid of many of the essential nutrients present in cow’s milk.

Oat milk

Oat milk is a good source of fibre, vitamin E, folate and riboflavin. Like rice milk, it is low in protein and calcium, but also high in carbohydrates.  It is therefore likely unsuitable for most people with diabetes.

Similar to rice milk it is also a good option for those with allergies to nuts, soy and/or cow’s milk.

Shopping tips

If you are looking for a milk substitute that you plan to consume often, look for the purest beverage with the best value. Try to find the best option in your price range that is unsweetened, and is fortified with essential nutrients such as calcium and B12 and doesn’t contain a lot of thickening agents or other additives.

Making your own vs commercial cartons

Sure, it’s easier to pick up a carton from your supermarket or neighbourhood shop, but chances are it won’t impress you and will set you off on the wrong foot to get into plant milk.

So let’s start with the easiest one – oat milk. Just soak about a cup of oats in the fridge overnight and the following morning squeeze out the milk. And voila! You’ve got homemade oat milk. Keep the soaked oats to cook in your preferred way, or put them in your soup or cookies.

Once you’ve got the hang of it, proceed with trying with all the others, such as almonds, which are among the most popular.

Thank you for joining us this week on our Eat for Our Health page. Look us up on Social Media - Eat for our health Seychelles on Facebook and @eat4ourhealth on Instagram.

And don’t forget to drop us a little email to myhealthyplatesc@gmail.com and let us know how you’re doing with these ideas, or better still, share your favourite dishes or tips.

Yours in health

The E4OH Team