Video: The non-milky way – what is the best milk alternative?
Popular among vegans for quite a while now, alternative milk has taken the world by storm with sales booming worldwide in recent years. Other than its obvious health benefits, it has become a global trend, featured across social media. Before you turn "Got milk?" into "It's like milk," here is everything you need to know.
Plant-based milk options are not constrained merely to soy or oat milk. With a wide variety of almond, hazelnut, rice, coconut, hemp, and pea milk options, you can definitely find one that works for you. But what is to gain from putting in all this effort? Why not just stick to regular milk?
"It's like milk but for humans"
"It's like milk but made for humans," says Oatly's slogan, emphasizing one of the main advantages of dairy-free milk. Many reports have proven that plant-based milk is easier to digest compared to regular milk or dairy products in general. It is also a great alternative for those who suffer from lactose intolerance or CMPI (Cow Milk's Protein Intolerance.)
According to Moran Gotfrid, a naturopath, alternative milk also has significant nutritional advantages. "For example, almond milk and soy milk contain no cholesterol and no saturated animal fats. This can be a major nutritional benefit, as we now know that dietary cholesterol and saturated fats are among the primary causes of heart and cardiovascular diseases," she said.
"Although often considered inferior in protein content, this isn't necessarily true. A milk substitute like soy milk contains 3.3 grams of protein per 100 grams, while cow's milk contains 3.4 grams per 100 grams, making the difference negligible. Soy, pea, and flax milk alternatives match or even exceed regular milk in protein content."
Gotfrid also tackles the widespread belief that cow's milk is a necessary source of calcium. "The idea that people who don't drink cow's milk risk calcium deficiency is now known to be false. Cow's milk has a high ratio of phosphorus to calcium, and the balance between these minerals is crucial for calcium absorption. Both calcium and phosphorus use the same receptors for absorption, so the more phosphorus that enters the body, the more calcium is drawn out of the bones," she said.
"Furthermore, cow's milk is known to increase acidity in the blood and stomach, which over time can lead to heartburn, digestive issues, allergies, and other health problems. Animal-based foods are generally much more acidic than plant-based foods," she stated. "When the blood's pH becomes more acidic, the body releases calcium from the bones to make the blood more alkaline."
"Also, cow's milk contains a hormone called IGF-1, which, when consumed over many years, can stimulate cell growth and development – including that of cancer cells. These are just three reasons why one might choose to avoid getting calcium from cow's milk." In non-dairy milk alternatives and plant-based products, the phosphorus-to-calcium ratio is usually balanced, making it a great source of calcium.
What should you look for?
We've already noted that the list of ingredients in milk alternatives is no less beneficial than that of cow's milk. However, Gottfried emphasizes the importance of making informed choices. Due to the wide variety of companies producing milk alternatives, some sell highly processed products that won't provide the health benefits mentioned. "When choosing milk alternatives, it's crucial to check the ingredient list. It should be very short and clear. The best options are those made primarily from their base ingredients, like soy milk containing just soybeans, water, and salt. Avoid alternatives with added vegetable oils, stabilizers, sugars, and other additives. These create highly processed products where potential harm may outweigh the benefits. By selecting simpler alternatives, we can enjoy their health advantages without consuming overly processed foods," she emphasized.
It's also important to mention our choice of milk alternative depends on whether we're seeking protein, carbohydrates, or fat. "Each substitute has a main ingredient that determines its primary nutritional role in the body. For example, soy milk is protein-based, almond milk is fat-based, and oat milk is carbohydrate-based," Gotfrid explained.
What is the best milk alternative?
To answer the most burning question of all – what is the best milk alternative – Gotfrid said her personal favorite is Thedridge's soy milk, due to its high protein, minimal ingredient list, and organic soybeans. "But there's likely no such thing as a perfect milk alternative, as nutrition is individual and personalized," she stressed. "We all have different health needs and preferences. A good rule of thumb is to choose alternatives with 2-3 ingredients, preferably organic, and suited to the individual consumer."
