Non-dairy milk options are well and truly mainstream these days. While soy milk has traditionally saved the day for many dairy intolerant individuals as a milk substitute, today there is a wide range of milk choices that allow food and drinks to be enjoyed that may not otherwise be well tolerated. But while you enjoy your almond or soy milk latte, it’s worth a fleeting thought about the nutrition quality of your milk. Just because a milk might look the same or be used in the same way, it doesn’t make all milks equal from a nutrition perspective. There are significant nutrient differences across the various milk options and these are important to consider (in conjunction with our overall nutrient intake from foods).
How do the milks differ?
The nutrition composition of a milk will depend on the source. For plant-based milks, the nutrition composition of the wholefood is not automatically translated to the milk. For example, almonds are rich in a range of vitamins and minerals and provide protein, however almond milk is far lower in protein and minerals like calcium.
Small differences in carbohydrate, sugars and fats between the different milks aren’t generally too much of a concern, other than perhaps the higher fat content in some coconut milk products and the higher sugar content of oat and rice milk. More important is the protein and calcium content.
Most alternative milk options contain little or no protein, and the protein present is often low quality. Soy milk is the exception - it has a similar protein content to dairy milk and it is high quality. The quality of protein becomes particularly important if you are using milk in a recovery smoothie or shake after exercise.
If your preference is rice or almond milk over dairy for example, ensure to add in a high quality protein source eg. try adding protein powder, almond meal, chia seeds to a smoothie with an almond milk base.
The other nutrient to look out for is calcium, although many commercial products are now fortified with calcium up to a similar content as dairy milk. If you choose organic non-dairy milk varieties, these are the ones less likely to be fortified with calcium, a quick check of the label should tell you.
Milk facts and figures (based on a selection of brands available in the supermarket, please read the label to determine the specific nutrient content of the brand of milk you use).
Dairy foods are a rich source of high quality protein and calcium. If you can’t tolerate dairy or choose not to eat dairy, check your milk’s nutrition profile and adjust your daily food intake if necessary to fill some of the gaps for protein and calcium.
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