Plant-based milk might be having a moment, but Cancer Council WA is reminding West Aussies that swapping dairy for a plant-based alternative doesn’t automatically make it healthier.
With supermarket shelves now packed with soy, almond, oat, rice and other milk alternatives, Cancer Council WA Schools Nutrition Senior Coordinator, Mikala Atkinson, said shoppers should look beyond the front of the carton and check the nutrition panel.
“Plant-based milk can absolutely be part of a healthy diet, but not all plant-based milks are nutritionally equal, and some don’t provide the same nutrients as dairy milk,” Ms Atkinson said.
Dairy milk is naturally rich in calcium and protein, as well as nutrients including iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc.
“If you’re choosing a plant-based milk, the first thing to check is calcium.
“Dairy milk provides around 300mg of calcium per 250ml cup, while plant milks need to be fortified to provide a comparable amount.
Shoppers should look for at least 100mg of calcium per 100ml to ensure their plant-based milk is providing a similar amount of calcium to dairy.
Ms Atkinson said protein is another important difference between dairy and plant-based milks.
“Dairy milk provides around 3.5g of protein per 100ml, while soy is the only common plant milk naturally providing a similar amount, at around 3.3g per 100ml,” she said.
“By comparison, a review found average protein levels of just 0.5g per 100ml in rice milk, 0.7g in almond milk and 0.8g in oat milk.
“If protein is important to you, soy milk is the best plant-based substitute for dairy. Look for one made from whole soybeans and check that it’s also fortified with calcium.
“However, a low-protein plant milk isn’t necessarily a problem if you’re getting enough protein from other foods across the day.
“For example, someone eating eggs, yoghurt, baked beans or cottage cheese at breakfast is likely to be getting protein from other sources, while someone whose breakfast is mainly cereal or toast may benefit more from choosing a higher-protein plant-based milk.”
Ms Atkinson also urged shoppers not to assume that a milk labelled “high protein” is automatically the healthier choice.
“Some high-protein plant milks such as the barista range* contain added soy or pea protein isolates, along with gums and thickeners to improve texture and stability,” she said.
Rather than being distracted by ‘high protein’ claims, check the calcium, look at the ingredients on the label and think about what other sources of calcium are in the rest of your diet.
The following alternatives contain about the same amount of calcium as a serve of milk, yoghurt or cheese:
- 100g almonds with skin
- 60g sardines, canned in water
- ½ cup (100g) canned pink salmon with bones
- 100g firm tofu (check the label as calcium levels vary)
Milk froths because of protein, which unravels when whipped. Plant-based milks are mostly all naturally low in protein so they do not do this easily, which is why the barista range was developed.
This processing includes changing the proteins in manufacturing stage, or adding ingredients such as starch, protein, oil. Some of these then need other added ingredients to stabilise the product such as gums or thickeners to keep foam from falling apart, acidity regulators to stop curdling, or emulsifiers to ensure the fats and water stay together.
