What The Milk? Choosing the right milk alternative

Are you vegan?

Lactose intolerant?

Or just don’t like the taste of cow’s milk?

Choosing a good cow’s milk replacement can be difficult and confusing! These days it seems like the milk isle gets bigger and bigger every time you go shopping. There is now a wide range of different alternatives to cow’s milk, which begs the question: Which one is the best?

To help you decide ‘which alternative is best for me?’ here are some things to consider.

Key Milk Nutrients

Calcium

It is generally well known that calcium is key for healthy bones and teeth. Our calcium needs change throughout the different life stages, with our highest needs being during teenage and older adult years. It is important to try to meet our calcium requirements to reduce the risk of: tooth decay, colorectal cancer, osteoporosis, osteopenia and other bone diseases which can also negatively impact quality of life. So how much calcium does the average Australian adult need? Approximately: 1000mg per day. That would be equivalent to 3 serves of dairy foods (1 cup milk, 200g of yoghurt and 2 slices of cheese)We can get calcium from plant foods including: silver beet, cabbage, bok choy, chick peas and broccoli.

If consuming cow’s milk is just not an option for you, then choosing fortified cow’s milk alternatives is the way to go. Many cow’s milk alternatives are naturally are low in calcium. So looking for alternatives that are fortified with at least 120mg of calcium per 100ml, ensures you are consuming a good source.

Protein

The building blocks of life! Protein is important for most body functions at both a cellular and muscular level.  It is used for everything – building muscle, skin and hair integrity, enzyme production, immunity and metabolism. Protein can be found in a variety of foods including: meat, eggs, tofu, legumes and dairy products.

Compared to cows’ milk, cow milk alternatives are naturally lower in protein, with the exception of soy milk. Soy milk contains one of the highest sources of plant protein. Let’s compare the protein in cow’s milk to alternatives per 100ml.

If protein is a concern for you, a simple way to increase your protein intake is by swapping to soy milk or protein fortified nut milk.

Added Sugar

Oh, the great debate – added sugar! Lately cow’s milk has been getting a bad rap with the hoo-ha about added sugars. While I could rant on about this, I won’t. I’m simply going to state that Australia manufactures have a mandatory obligation to provide an ingredient list on every product. The list will rank ingredients from most concentrated to least concentrated.  With the exception of flavoured milk, the ingredients list of plain cow’s milk does not contain sugar (in any forms). Therefore, does not contain added sugar. Cow’s milk does contain natural sugar in the form of lactose.

To emulate the taste of cow’s milk,  milk alternatives are usually masked with added sugars! These sugars can be sneakily hidden behind multiple names including: dextrose, fructose, agave, maltose, molasses, nectar and sugar cane just to name a few. Simply opting for an un-sweetened version of the cow’s milk alternative is a simple and easy way to limit added sugars in your diet.

Cow’s Milk Alternatives 101

Soy milk 

Made from the soaking, crushing and cooking of soybeans, soy milk is similar to cow’s milk, making it a great alternative. Soy milk contains the highest amount of protein per 100ml than any other cow’s milk alternative and is a good source of potassium.

Almond milk 

This cow’s milk alternative is traditionally made from filtering finely ground almonds and water, to produce a nutty flavoured alternative. This alternative is naturally low in energy and contains a good source of Vitamin E. However, if you pay close attention to a generic almond milk label, you will notice this ‘milk’ is merely filtered water, 3% almonds, emulsifiers and salts.

Rice milk 

Made by pressing cooked brown rice with water and enzymes, rice milk naturally has a sweeter flavour. Rice milk is considered hypoallergenic as it is lactose free, nut free and soy free; making this cow’s milk alternative a great option if you have multiple allergies. However, rice milk is naturally low in protein and contains higher carbohydrate content than any other cow’s milk alternative.

How do I pick a milk alternative?

• Choose your cow’s milk alternative wisely. Consider your diet as a whole and choose the option which is best for you.
• Look for dairy alternatives which are fortified in calcium and vitamin D, to keep bones healthy and strong.
• Low energy milks are not always the best milks! Look at the label for added sugar and other ingredients.
• Try to opt for unsweetened cow’s milk alternatives.

If you’d like further help with your nutrition please click below: