Dairy v plant milks: which is healthiest (and which to?avoid)

With so many plant-based milk alternatives on the market, which is best for your gut, blood sugar, brain, and body and why?

By Laurentia (Laura) Campbell, AfN-accredited nutritionist

See https://inews.co.uk/inews-lifestyle/dairy-v-plant-milks-which-is-healthiest-and-which-to-avoid-2696502

With over 40% of us now regularly consuming plant-based milk alternatives and the industry valued at over ￡300million according to Ipsos Mori statistics, plant-based milk alternatives are a global hit. Not only are they good for lactose intolerance, reduce livestock demand, and help save the planet, but some taste rather delicious and could be great for health. As a nutritionist, I observe they can be a great source of B12, iron, iodine, calcium, and protein, most importantly for vegetarians and vegans who may be lacking these key nutrients. However, they can cost double or more, contain many ultraprocessed artificial ingredients and cause our blood sugar to go haywire. So, what is in the milk we are consuming and what are the consequences for our health?

Dairy milks

A small, 200ml serving of semi-skimmed cows, sheep, and goats’ milk (roughly equivalent to what you would put in your cereal) contains 90 calories, 3.6g fat (2.2g saturated fat), 7.2g of protein, 250mg calcium, 60g of iodine, 2.6μg vitamin D (especially for grass fed livestock), B2, B12, vitamin A and complex lactose carbohydrates. This highly bioavailable 7.2g protein (due to the natural presence of Whey and Casein which are often found in protein powders) is roughly the same as a whole tub of hummus or 30g of almonds or peanut butter. Protein is needed to make muscle, collagen in our skin, hair, and nails and for normal enzyme function. A serving has over 9.8g of carbohydrates (more in skimmed than semi-skimmed or whole milk) and 9.8g sugar (natural lactose sugar), raising blood sugar. However, these carbohydrates are broken down (fermented) by the gut microbiota (as Lactobacillus bacteria from the milk probiotically colonise the gut) and the protein and fat (less in skimmed, more in whole milk) in the milk, provide slow, long-lasting energy, with less high blood glucose spikes than oat or rice milk. This helps to balance appetite, concentration, and mood. It also makes it very satiating, and so is a helpful drink for maintaining a healthy weight and at on average 62p a litre, it can be a budget friendly option. However, cows generate methane which contributes to global warming and many of us are intolerant or allergic to dairy and lactose, causing bloating and IBS.

Lactose free milk

Lactose free milk, like Arla Lactose free milk (￡1.95/litre), is dairy milk (so it has the same microbiota, protein rich nutritional profile as milk) with the enzyme lactase added. This helps prevent lactose intolerance and IBS and IBD symptoms. However, it still comes from animals and so is not suitable for vegans and is far more expensive than milk.

Oat Milk alternative

Oat milk alternative is a hugely popular plant-based milk, in part due to its low carbon-footprint (0.45kg CO2 per kg, 60% less than dairy milk) compared to water-thirsty crops like Almond and Rice milk. Products like Oatly milk-alternative drink (not milk as countries such as France challenged the use of non-animal milks being called milks, hence the rebranding and relabelling), are expensive, at (￡2.30/litre). It has 92 calories for 200ml (120 for Barista edition), is low fat (only 2g per 200ml) and is a high fibre milk (1.8g compared to 0g in dairy or 1g in Almond milk) which prebiotically feeds our gut microbiota and helps with gastrointestinal function. It naturally contains iron (for energy), magnesium, manganese, phosphorus, zinc, and copper (antioxidants). It is fortified with 240g Calcium Carbonate and Calcium Phosphates, 2.2μg vitamin D for bones and muscle contraction (and vitamin D helps with immunity) and 44μg Potassium Iodide as well as B2 and B12 B vitamins which help with fertility, memory, and fatigue.

Oat milk, however, has a whopping 14.5g (compared to 10g semi-skimmed milk) of carbohydrate (more than a 2 finger Kit Kat chocolate bar) per 200ml (more in products such as RudeHealth Oat drink or Moma), 7g of sugar (more in the Barista edition) and even the unsweetened variety is high in carbohydrate. Protein is the most satiating macronutrient and fat and protein help with blood sugar control. Oat milk contains only 2g of protein (less than a third of dairy milk) and is low fat causing high spikes in blood sugar and only quick, short-lasting energy. The body responds by releasing Insulin, and lowering blood sugar, increasing appetite and causing the release of Cortisol stress hormone, making you tired, hungry, mentally foggy and more likely to gain weight.

The beta glucans in the oats help to lower cholesterol, but we need some cholesterol to make hormones like Oestrogen, Testosterone and Serotonin. Cholesterol (unless you have heart disease or diabetes) is not the enemy. Having oat milk on your porridge (oats on your oats, carbs on your carbs) or Barista style oat milk cappuccino in Starbucks, could be sending your blood sugar to skyrocket then crash, making you tired, forgetful, hungry, and fat. As a nutritionist I know that like anything, it’s fine in moderation, a dash in a tea or coffee with a protein rich snack but be careful in excess.

Almond Milk alternative

Almond milk alternative is the most popular of plant-based milk with products such as Alpro unsweetened milk costing around ￡1.90 per litre. It’s a thirst-hungry crop and so less environmentally friendly than oat milks. It contains less protein than dairy and oat milk with only 1.6g protein per 200ml (so it is not very filling) but comes in carbohydrate and sugar free options which help to regulate blood sugar. It has less calories (40 calories per 200ml) than oat milk, and can be fortified by B2, B12, Iodine and naturally contains vitamin E and Calcium (240mg/200ml glass). Make sure you buy the fortified varieties. Some brands, such as supermarket own varieties, may be cheaper but are ultraprocessed as a result and contain Gellar Gums and emulsifiers, which have been shown in recent scientific evidence to impact gut health and microbiota. The best Almond milks contain just almond and water, such as Plenish or Natrue milk, but these do cost more.

Pea milk alternative

Pea milks, like Mighty Mlk, (￡1.90/litre) are high in natural protein (a massive 20g per carton, equivalent to a chicken thigh or salmon fillet) at 4g per 200ml (compared to 7.8g dairy, 2g oat milk or 1g almond milk). This satiating, muscle-forming, blood-sugar-regulating, protein is less bioavailable than dairy but contains no lactose or animal produce so is suitable for vegans and vegetarians. It is also incredibly environmentally friendly with low water usage (less than rice, almond and coconut) and less Carbon (CO? eq.) emissions than oat milk. It is also fortified by a mighty 1.5μg vitamin D (great with 360mg calcium (44%RNI for bones- great for children and women post menopause and the elderly and others at risk of osteoporosis), 1.8μg B12 and 60μg Iodine. Both B12 and iodine help to reduce fatigue.

Pea milk has 3.8g of satiating fat (only 0.6 of which is saturated fat so most is healthy mono and polyunsaturated fats) and if you buy the unsweetened version there are 0g carbohydrate and 0g fat, so it helps to regulate blood sugar, mood, appetite and focus, keeping your energy levels high for longer. Try to buy varieties without Gums and with fermented (so good for the gut microbiota) peas.

Soya milk alternative

Soya milk is the most natural milk alternative. It is similar in protein, fat and carbohydrate to dairy, without lactose (120 calories, 6.6g protein, 240mg calcium, 1.5μg vitamin D). However, it is low in Iodine (unless fortified). It is high in calcium, protein, and vitamin D content, making it a great plant-based milk for children. Great for the planet, it requires less water than almond milk.

Rice milk alternative

Rice is a carbohydrate, and so rice drink milk alternatives (even brown rice) can cause massive spikes and troughs in blood sugar. A 200ml serving contains 90 calories, 0.2g (almost none) protein, 240mg calcium (if fortified like in Alpro rice milk), 1.3μg vitamin D and has low B12 and B2. It is therefore not recommended for the elderly or children.

Coconut Milk alternative

Coconut milk is low protein and high in carbohydrates and calories (130 calories per serving). A 200ml glass of RudeHealth coconut drink tastes sweet as it has 22g (the same as a Magnum white chocolate ice lolly) of carbohydrate and 8g of sugar. It has less fat and saturated fat than dairy milk (2.8g fat, 2.4g saturated fat) but is low in protein (only 1g- the same as almond milk, 1/7 of dairy milk) and only contains 0.8g fibre. Koko coconut milk also contains 350mg calcium (so good for bones), 26μg iodine and 2.4μg vitamin D and importantly contains zinc and iron (like oat milk). Additionally, milks like RudeHealth contain no gums, stabilisers, or additives, making them a more natural choice. Always buy a fortified variety to ensure dairy equivalence.

Hemp and Flaxseed milk alternatives

Hemp and Flaxseed milk are less popular options, due to their slightly irregular flavour. GoodHemp milk is low in fat and carbohydrate and contains only 90 calories. However, it only contains 1g protein and no calcium, iodine, or vitamin D. Oomega flaxseed milk alternative, contains omega3 and omega6. However, it is not recommended as a milk alternative for children, the elderly or menopausal women due to its lack of bone support.

Overall

Plant-based milk varieties are great for mood and vitality. They also help the planet. They are a great high protein and fibre complimentary food to coffee, teas, and cereals. As a nutritionist I would always say that health is personal, so make sure you do you and tailor your milk choice to your individual health and health ambitions. If you are trying to lose weight, avoid the oat milk in excess. If you are trying to reduce inflammation, vitamin E rich almond milk might help and if you’re lactose intolerant, avoid dairy. support your bone health, always buy a vitamin D and calcium fortified plant milk variety to ensure dairy equivalence. Despite the natural “plant based” name, it can be a bit of a con as there are some very unnatural ultraprocessed milk alternatives out there, so whatever you do, always read the label before you buy, watch the sugar content (go unsweetened if you can) and be mindful of mindless marketing claims.