With the explosion of dairy alternatives on the market, we thought we’d take a deep dive into the benefits and risks of using a plant-based milk.
Traditionally milk is a great source of protein and calcium, helping to build strong bones, teeth and muscles while keeping energy levels up.
For most of us, around 1gram of protein per kilogram of body weight will provide the protein we need for good health. Calcium needs vary across the lifespan, with adolescents and older women having the greatest needs. The Australian Dietary Guidelines, Eat for health site provides detailed information about protein and calcium needs.
Cow’s Milk
Cow’s milk is naturally high in protein and calcium. The fat content in cow’s milk ranges from 0.1% for skim milk to 4% for full cream milk. There are a range of low, and reduced fat milks on the market that provide between 1% and 2% fat.
All cow’s milk is naturally high in calcium and protein, regardless of fat content. A 250ml glass of cow’s milk will provide around 300mg of calcium and 8g of protein.
Full cream milk is a good choice for those with higher energy needs, such as children and people recovering from illness or injury, while those wanting to reduce their kilojoule intake may prefer one of the lower fat alternatives. For some people taste is the deciding factor when choosing a milk, with higher fat varieties providing a more creamy, full taste.
For those who are lactose intolerant, lactose free cow’s milk provides all the nutritional benefits of cow’s milk without milk sugar, or lactose.
Most cow’s milk contains both A1 and A2 protein whereas A2 milk contains just the A2 protein. Some people find they tolerate A2 milk better than other cow’s milk.
People may choose cow’s milk alternatives for a number of reasons, including allergy or intolerance, taste, or ethics.
Soy Milk
Soy milk is a nutritious plant-based alternative to cow’s milk. It is naturally high in protein, providing 7-8g per glass although it is not a natural source of calcium. Most soy milks are calcium enriched to provide similar levels as cow’s milk, around 300mg per glass.
Almond Milk
Almond milk has become a popular plant-based choice in recent times. As the main ingredient in almond milk is water, it is naturally low in calcium and protein. It pays to read the label when choosing your almond milk, with most almond milks providing 1-2g protein per glass, however some almond milks are enriched with soy protein to provide up to 10g protein per glass. The calcium content in almond milk can vary from negligible to 300g per glass for those enriched with calcium.
Oat Milk
Oat milk has similar nutritional properties to almond milk. The main ingredient is water, and it is naturally low in calcium and protein. Some varieties are fortified with calcium, increasing levels up to 300mg per glass.
Coconut Milk
Coconut milk is made from water, coconut milk, rice, and salt. It is low in protein and calcium and contains more fat than full cream cow’s milk. While some people choose it for taste, nutritionally it lags behind other plant-based products.
The type of milk you choose and enjoy will be as individual as you are. We hope our expert tips will help you make a nutritious choice to fuel your body and help you feel fantastic.