Happy World Plant Based milk day!
The exciting and dramatic growth of plant-based alternatives to milk is taking the food industry by storm, this is a good thing on many levels, because of the reduced negative impact on our planet, the mainstream acceptance of veganism and concern for the welfare of our animals. Not to mention the rise of heart disease and cancer in western countries driving the need for lower fat, lower cholesterol and non-dairy options.
For a large percentage of the population suffering with lactose (sugar contained in milk) intolerance or for those with a dairy milk allergy, the traditional option was soya milk, but many people have a soy allergy and so the new vast range of options on the market is a definite plus. But there is so much choice, so which are the best plant-based milks?
I did a little investigation into the nutrition profiles of some of these dairy milk alternatives to help you make an informed choice.
Haven’t made the swap yet? Why not try a 7 day dairy milk pledge, find out more here:https://www.worldplantmilkday.com
As you can see from the table below, there are differences in nutrition content, but all fortified versions of plant-based (PB) milks offer comparable levels of calcium to dairy milk and are generally also fortified with vitamin D. The protein levels do vary greatly, and we see Pea milk as being the potential ‘hot shot’ of the PB alternatives and a promising sustainable alternative, although the cost is a downside at this present time. As always, whichever PB milk you consume, a varied and balanced diet is the most important in keeping you and your families nourished.
Lots of love and health, Kelly x
Table providing nutrition content of Cows milk and plant based beverages, per 100ml of product.
|calories||Sat fat g||Carbs g||Sugar g||Fibre g||Protein g||Calcium mg|
|Cows semi skimmed milk||50||2.28||4.65||5||0||3.28||119|
|Unsweetened Soya Milk Aldi||34||0.4||<0.5||<0.5||<0.5||3.4||120|
|Pea milkThe Mightly Society unsweetened||35||0.3||0.9||0.4||0.1||3.2||186|
|Unsweetened almond milk Aldi||20||0.1||1.3||<0.5||<0.5||<0.5||120|
|Alpro unsweetened Soya milk||33||0.3||0||0||0.6||3.3||120|
|Alpro unsweetened almond milk||13||0.1||0||0||0.3||0.4||120|
|Alpro coconut milk||20||0.9||2.7||1.9||0||0.1||120|
|Hemp milkGood hemp unsweetened||27||0.3||<0.1||<0.1||<0.5||0.6||118|
|Oatly oat drink||57||0.3||6.6||4.1||0.8||1||120|
|Alpro Rice milk||47||0.1||9.5||3.3||0||0.1||120|
|Hazelnut Innocent range||72||0.3||8.3||2.9||0||1||?|
Note: Homemade dairy free milks are a healthy alternative and the pros are that there are no additives. However, in terms of nutrient content, fortified plant-based milks provide the calcium and added vitamins and minerals that you may need
References and information links