A long time ago, the word “milk” referred to the white liquid that came from a cow’s udder, but these days there’s a huge range of different types available. Dairy is a tried and true choice for your coffee or breakfast cereal, but should you give some of the plant-based alternatives, like soy, almond, rice or oat milk a go?
Acclaimed registered dietitian Dr Georgina Williams from the University of Newcastle says the best milk for you depends on your individual health needs and taste preferences. Whether you’re motivated by health or environmental considerations, here is Dr Williams’ advice…
Rice
“Having too much rice milk might not be the best choice.”
Dairy
Nutritionally, dairy milk is a top pick, Dr Williams says. ‘It’s got heaps of calcium, plenty of protein, and lots of other good vitamins, like B12. It’s also one of the more affordable options out there.’ But for people with milk allergies, it’s best to steer clear of dairy. And some folks might not want to drink cow’s milk because of environmental or animal welfare concerns.
Soy
Dr Williams says there are many types of soy milk that are calcium-fortified, and soy is naturally high in protein, which makes it similar to dairy milk in terms of its nutritional benefits. “It’s also high in phytoestrogens, which may help prevent or manage cardiovascular disease,” she says. “So, I usually recommend soy milk as the plant-based alternative first.” She suggests people with irritable bowel syndrome might prefer a soy-protein-based milk instead of regular soy milk made from soy beans.
Almond
Almond milk doesn’t pack a nutritional punch, unless you pick a type that’s been boosted with calcium. A lot of water’s used to make it, which isn’t great for the environment. ‘It’s often only made up of about two per cent almonds and the rest is water. Because of that, we’re not getting much protein or nutrients from the almonds,’ Dr Williams says. On the plus side, almond milk is low in kilojoules and does contain some good fats.
Oat
The main draw of oat milk for some people is that it’s the most environmentally friendly option, Dr Williams says. However, nutritionally, it doesn’t have the same level of punch as dairy or soy. ‘Similar to rice milk, because it’s based on a carbohydrate food, and the protein and a lot of the fibre is removed to make it, we get a product that has a slightly higher glycaemic load. So again, for people who are keeping an eye on their blood sugar levels, it might not be the best choice.’ It does contain beta-glucan, a type of fibre well-known for its heart-health benefits. ‘One cup provides about one-third of your daily recommended beta-glucan intake,’ she says.
Label lessons
Fair dinkum, the range of plant-based milks can be as different as chalk and cheese, so Dr Williams advises checking the nutritional label to find the best one for you. Here’s what she reckons you should keep an eye out for:
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