We’re moo-oving on, but what are we missing from cow’s milk?
It’s the end of the day. Yet another person is holding up closing time. They have been hit with decision paralysis after asking for a coffee with dairy-free milk.
The number of alternative milks can cause udder confusion.
With so many options available now, you can no longer just offer whole, semi or skimmed milk. Consumption of cow's milk has dropped, consumer demand for dairy alternatives has risen exponentially and plant based milks are still gaining popularity.
Alternative milks are made to look similar to cow’s milk but the nutritional properties vary depending on the plant source it was made from, how it was processed, and if nutrients were added. This means that they have different amounts of protein, carbohydrates, fat, vitamins and minerals. Weighing up the taste, texture, and other sensory attributes of non-dairy milks as well as the nutritional qualities and how they compare to cow's milk is hard work.
It's no wonder it's hard to choose which one to have in your latte.
Photo by Engin Akyurt www.pexels.com/@enginakyurt
The alternative plant based milks are made from a variety of plant materials such as nuts, seeds, legumes and cereal grains. Common milk alternatives include oat, soy, almond, and coconut but there are other options too. Increasing popularity is due to factors such as allergy, lactose intolerance, and vegan or plant based diets.
A recently published article highlights that awareness of the nutrition of plant based alternatives is important when dietary requirements mean cow’s milk is no longer included in the diet.
Dairy foods, like milk, are valuable sources of key nutrients including protein, vitamin D, calcium, and phosphorus. Some plant based milks are low in these nutrients but can be fortified by adding vitamins, to make them more similar to cow's milk.
Have you tried soy milk?
Only soy milk contains a similar amount of protein to cows milk. It also contains omega-3 fatty acids and fibre. Soy milk a very recognisable alternative and one of the first popular cow's milk replacements. Soy beans are soaked, crushed and strained to make milk which is fortified with vitamins A, D, B12 and calcium. It can also be a good source of manganese and magnesium.
Fred is a runner, he’s lactose intolerant. “I drink soy milk because my coach told me it has similar nutrition to dairy milk.”
Photo by chevanon photography www.pexels.com/@chevanon
Can you milk an almond?
Almond milk is made by mixing ground almonds with water. It has become more popular recently, particularly for people who can't eat soy. Nut milks are highly diluted with water making them low in calories and very low in nutrients from the nuts such as protein, manganese, magnesium, and copper. After straining the almonds the milk also has a very low protein content, only an eighth of the amount in cow's milk. If fortified it can have similar amounts of vitamins and minerals to cow's milk. It doesn't contain most B vitamins or essential fatty acids but it is high in vitamin E.
Lucy hasn’t been able to have dairy since she was a baby due to an allergy to proteins in cow’s milk. “I got so bored of soy milk, but it’s much easier now with the different types. You can’t milk an almond! But it is my favourite.”
Do you like coconut milk?
Coconut milk, as lots of us know it, comes out of a tin and, due to its nutty flavour and creamy texture, is usually used in cooking to make delicious curries. Coconut milk diluted in water is now in cartons in supermarket fridges which is the type we have in coffee. This type of coconut milk has less calories, is lower fat, and has hardly any protein. Both types provide us with a type of fat called medium-chain triglycerides and a fairly high amount of protein. Fortified coconut milk also provides us with vitamin D and can give us more calcium than cow’s milk. It also contains fibre and iron which dairy milk doesn’t.
Laura is a big coconut milk fan. ‘I’m allergic to tree nuts so I can’t have almond milk. Some oat milks are safe but I have to check the labels for allergens. I like coconut milk but you can definitely taste it. It makes the perfect flat white!’
Photo by Quang Nguyen Vinh www.pexels.com/@quang-nguyen-vinh-222549
Have you heard about oat milk?
Oat milk is mild in flavour and is a little sweet with a consistency similar to skimmed dairy milk. It has higher fibre compared to other options and is low in calories, cholesterol and saturated fat. Due to sugars which occur naturally it has more carbohydrates than other alternatives and it also has more protein. It also has iron, vitamin E and folic acid in it.
Dairy milk triggers Louise’s irritable bowel syndrome. “Only when in large quantities though, like when I have a latte. In tea it’s fine. Plus most alternatives taste weird in tea! Give me an oat milk coffee any day though!”
Added sugar widely varies in alternative milks and can be drastically different to cows milk. Most non dairy milks are sweetened to make them taste better so non-dairy milk options can contain nearly double the amount of the naturally occurring sugar in cow's milk.
Infographic by Morwenna Bugg
We all get very opinionated when it comes to nutrition and we are all entitled to choose our own favourite milk, but it is good to be aware of what is involved in the choices we make.
Let them drink milk!