Non-dairy milk options are well and truly mainstream these days. While soy milk has traditionally saved the day for many dairy intolerant individuals as a milk substitute, today there is a wide range of milk choices that allow food and drinks to be enjoyed that may not otherwise be well tolerated. But while you enjoy your almond or soy milk latte, it’s worth a fleeting thought about the nutrition quality of your milk. Just because a milk might look the same or be used in the same way, it doesn’t make all milks equal from a nutrition perspective. There are significant nutrient differences across the various milk options and these are important to consider (in conjunction with our overall nutrient intake from foods).
How do the milks differ?
The nutrition composition of a milk will depend on the source. For plant-based milks, the nutrition composition of the wholefood is not automatically translated to the milk. For example, almonds are rich in a range of vitamins and minerals and provide protein, however almond milk is far lower in protein and minerals like calcium. Nut and seed milks usually strain away the nut pulp, where much of the nutrition lies, and are predominantly water.
Small differences in carbohydrate, sugars and fats between the different milks aren’t generally too much of a concern, other than perhaps the higher fat content in some coconut milk products (and small amounts of beneficial omega-3 in some of the plant-based milks), and the higher carbohydrate and glycemic index of rice milk (making it perfect for post-training smoothies or a base for protein powder!). More important are the differences in the protein and calcium content.
Protein
Most alternative milk options contain little or no protein, and the protein present is often low quality (meaning it is lacking some of the essential amino acids). Soy milk and pea milk are the exceptions - they have a similar protein content and quality to dairy milk. Pea milk is made from pea protein isolate, and contains a reasonable level of the amino acid leucine, important for muscle protein synthesis - particularly important if you are using milk in a recovery smoothie or shake after exercise.
Hemp milk also contains a relatively high quality protein, however the total amount may be on the low side for commercially made products (important to check the labels)! Home-made hemp milk will likely be naturallly higher in protein and other nutrients compared to one you would buy (unless it’s fortified).
If your preference is for a plant-based milk that is low in protein, ensure to add in a high quality protein source eg. try adding a protein powder, almond meal, chia seeds and/or nut butters to a smoothie with an almond milk base. Or try to balance protein intake from food rather than relying on fluids as a source.
Calcium
The other nutrient to look out for is calcium, although many commercial products are now fortified with calcium up to a similar content as dairy milk. If you choose organic non-dairy milk varieties, these are the ones less likely to be fortified with calcium, a quick check of the label should tell you.
Milk facts and figures per 100ml (based on a selection of brands available in the supermarket, please read the label to determine the specific nutrient content of the brand of milk you use).
*Milk and low-fat milk refer to dairy varieties
Dairy foods are a rich source of high quality protein and calcium - fortified soy and pea milks are your closest equivalent in terms of nutrition. Always check your milk’s nutrition profile and adjust your daily food intake if necessary to fill some of the gaps for protein and calcium. A Sports Dietitian can help you with this if you need some guidance.
We are talking specifically nutrition comparison of milks here, but you may also wish to consider the environmental impact of milk production, with the production of plant-based milks having a lower impact compared to dairy.
Many factors contribute to nutrition choices - taste is a big one too! Your milk choice will depend on your own needs, beliefs, preferences and budget.
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