How healthy are plant-based milk alternatives compared to dairy?
The huge rise in food allergies and intolerances has transformed milk into a ‘choose your own adventure’ beverage – but how do plant-based milks compare with cow’s milk for healthy kids?
READING LEVEL: ORANGE
The rise of dairy intolerance* has seen plant-based milks explode in popularity – but for those who aren’t intolerant or allergic*, are these alternatives actually better for us than cow’s milk?
This week, some health professionals have advised that children under five should avoid drinking sweetened plant milks. Some of these products, such as oat and soy milks, are marketed as wholesome but in reality are high in sugar, highly processed and low in important nutrients*, which may contribute to issues like tooth decay over time.
That hasn’t stopped an estimated one third of UK households, for example, now consuming dairy milk alternatives. Oat milk is the favourite but sales of almond, soy, coconut, pea, potato and even hemp* contribute to a market worth 500 million pounds.
But for many of us who aren’t vegan* or allergic, dairy milk remains firmly on the menu. The cost of living crisis is one reason for dairy milk’s enduring appeal. In its annual Broken Plate UK report last year, the Food Foundation found that plant-based milks from supermarkets typically cost 55 per cent more than dairy milk.
Dairy also has the upper hand when it comes to vitamins and minerals.
“Cow’s milk is a nutrient-dense food, naturally providing calcium*, iodine* and vitamin B12*, all of which play important roles in supporting bone health, development and overall wellbeing,” said registered nutritionist* and The Fibre Formula author Rhiannon Lambert.
All plant milks are lower in protein* than cow’s milk, which, Ms Lambert said, contains “high-quality, complete protein”.
Cow’s milk provides all nine essential amino acids* needed for body growth and repair. It is a source of the most easily absorbed form of calcium, important for bone health, and of iodine, a trace mineral important for thyroid* function and fertility. A 2023 review by University of Aberdeen researchers found iodine levels in plant-based milk to be “insufficient”.
The authors stressed that “plant-based dairy consumers are encouraged to use iodine-fortified dairy products or iodised salt … otherwise they are at risk (of becoming) iodine deficient”.
While some plant milks are fortified with calcium, riboflavin*, vitamin B12, vitamin D and iodine, others are not – your parents should check labels if your family does need or want to switch to dairy-free.
“You also need to make sure you shake that carton before use every time, as the fortification sediment* tends to go to the bottom,” said British Dietetic Association spokeswoman Dr Linia Patel, a researcher in the department of clinical sciences and community health at the Universita degli Studi di Milano in Italy.
A government report published last year also found that “very few non-dairy milk products are fortified with vitamin A”, of which cow’s milk is a good source. It is also worth noting that any plant milks labelled as “organic” are not allowed to be fortified with any nutrients. The same report further highlighted that “most plant-based drinks would be classified as ‘ultra-processed’.
“Some plant milks contain small amounts of added oils, such as rapeseed oil, to improve texture and mouthfeel,” Ms Lambert said. “The quantities used are very small and, within the context of a varied, balanced diet, this is not something to worry about.”
But the overall nutrition report card does include some positives for plant milk.
“They are lower in saturated fats and, as a nation, we are still having too much of those for the health of our hearts,” Dr Patel said.
Plant milks also contain some fibre in small amounts – more than you would find in cow’s milk, which typically does not contain any. Some oat milks provide up to 2-3g fibre per serving, while almond and other plant milks contain less.
Ms Lambert said the best approach for those who can is to enjoy a bit of both.
“For those who choose not to consume dairy or simply prefer the taste of plant milks, they can absolutely form part of a balanced diet,” she said. “You see a lot of people choosing to consume both types and, from a nutritional perspective, the important thing is to be mindful of replacing missing nutrients if dairy is removed.”
This article originally appeared on The Times and is republished with permission.
POLL
GLOSSARY
- intolerance: a medical condition in which you cannot digest a particular food in a normal way and may feel ill if you eat it
- allergic: in food, when your immune system responds to an allergen in food, triggering a reaction ranging from mild to severe
- nutrients: any substance that plants or animals need in order to live and grow
- hemp: a family of plants, some of which are used to make rope and strong, rough cloth, having tough fibres
- vegan: someone who doesn’t eat food that comes from animals
- calcium: chemical element present (and necessary) in teeth and bones
- iodine: a chemical element used especially in medicines
- vitamin B12: found in foods such as liver, kidney, eggs, fish, and milk, it is important for a healthy nervous system and normal growth
- nutritionist: qualified person who specialises in and gives advice about healthy eating and lifestyle
- protein: one of the many substances found in food such as meat, cheese, fish, or eggs, that is necessary for the body to grow and be strong
- amino acids: substances containing nitrogen and hydrogen and which are found in proteins
- thyroid: a gland in your neck that produces chemicals which control the way your body grows and functions
- riboflavin: water-soluble B vitamin found in certain foods (such as milk, eggs, and leafy vegetables) and that helps your body to be healthy
- sediment: solid material that settles at the bottom of a liquid, like the dregs in a bottle
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QUICK QUIZ
- Approximately how much is the UK plant milk market worth?
- Which option has more fibre, plant-based milk or cow’s milk?
- Which age group should avoid drinking sweetened plant milk?
- What features of plant milks may contribute to issues like tooth decay over time?
- What is needed for body growth and repair and which milk of them present?
LISTEN TO THIS STORY
CLASSROOM ACTIVITIES
1. Design a healthy lunch box
After reading all the nutritional information from the different types of milks, design a healthy lunch box for children with different dietary requirements.
Try to make them healthy, low sugar, give enough energy, and match their dietary needs.
Bonus points if it’s tasty!
Time: allow 20 minutes to complete this activity
Curriculum Links: English, Health and Physical Education, Science, Personal and Social, Critical and Creative Thinking
2. Extension
If people decide to use plant-based milks rather than dairy, what nutrients do they need to consider replacing in other ways or through other foods?
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Time: allow 10 minutes to complete this activity
Curriculum Links: English, Health and Physical Education, Science, Personal and Social, Critical and Creative Thinking
VCOP ACTIVITY
Wow word recycle
There are plenty of wow words (ambitious pieces of vocabulary) being used in the article. Some are in the glossary, but there might be extra ones from the article that you think are exceptional as well.
Identify all the words in the article that you think are not common words, and particularly good choices for the writer to have chosen.
Select three words you have highlighted to recycle into your own sentences.
If any of the words you identified are not in the glossary, write up your own glossary for them.
Extension
Find a bland sentence from the article to up-level. Can you add more detail and description? Can you replace any base words with more specific synonyms?
Down-level for a younger audience. Find a sentence in the article that is high level. Now rewrite it for a younger audience so they can understand the words without using the glossary.