A dietitian explains the differences between oat, almond, dairy, and soy milk

When people go to the grocery store, there are too many milk options to choose from. And plant-based milk alternatives are no longer just for hipsters. They are becoming more and more popular.

People who can’t drink dairy milk or who don’t want to for ethical or other reasons may like these alternatives. They tend to have less energy and less saturated fat than dairy milk. They also have less protein (except soy) and calcium (unless fortified). Some of them also have a lot of added sugar.

There is no easy answer to the question of which milk is best. Most of the time, dairy milk has the most nutrients, but soy milk is a good substitute from a nutritional point of view. Also, it’s important to note that these alternatives aren’t really milks because they don’t come from mammals.

Still, the nutritional value of the different options is very different, so it’s important to keep this in mind when making a choice.

Dairy milk

Milk gives us important nutrients like calcium, protein, vitamin B12, vitamin A, vitamin D, riboflavin (B2), zinc, phosphorus, and iodine. Both whey and casein, which are two types of proteins found in cow’s milk, have all nine essential amino acids. Milk is a great way to get a lot of calcium in your diet, which is good for your bones.

Researchers who looked into how the body absorbs and uses calcium found that dairy milk and its derivatives are the best sources of calcium.

Even though some dairy foods have saturated fats, the fat in dairy doesn’t seem to be too bad for heart health. In 2018, a large study with people from 21 countries found that eating dairy was linked to a lower risk of heart disease and death.

Even though dairy milk has a lot of health benefits, no one has to drink it if they don’t want to. All of the nutrients that milk has can be found in other foods.

Soy

Soy is a good alternative to dairy if you don’t want to eat it (though some people may be intolerant to soy). It is made from ground soy beans or soy protein powder, water, and vegetable oils. It is usually fortified with vitamins and minerals, such as calcium.

In a 2017 study, the nutritional profile of soy was found to be much better than that of almond, rice, and coconut milk alternatives.

Soy milk comes in both full-fat and low-fat versions. It is a good source of plant protein, carbohydrates, and B vitamins, and most of them are fortified with calcium, making it similar to dairy milk in terms of nutrition.

The body’s ability to absorb and use the extra calcium in soy drinks is getting close to that of milk. Even though there doesn’t seem to be much information on this, one study showed that calcium from fortified soy drinks was absorbed 75% as well as calcium from dairy milk.

Most of the time, it has more protein than other plant-based foods. It also has healthy unsaturated fats and fiber.

It also has chemicals in it that are called phytoestrogens. Phytoestrogens are natural plant chemicals that are similar to the body’s own oestrogen, but not as much as it is.

Based on studies done on animals, there was some speculation at first about how phytoestrogens might increase the risk of breast cancer and hyperthyroidism. Human studies, on the other hand, don’t support this.

On the other hand, there is some evidence that they may protect against some types of cancer. A review study done in 2019 found that eating soy is more helpful than bad.

In a position statement about soy, phytoestrogens, and cancer prevention, the Cancer Council of Australia supports eating soy foods but doesn’t recommend high dose phytoestrogen supplements, especially for women who already have breast cancer.

Almond Nut drinks, like almond, are mostly water and ground nuts. Even though almonds are a good source of protein from plants, almond drink has much less protein and calcium than dairy milk. Consumers should be careful with almond drinks to make sure they get enough of other nutrients.

In 2017, the consumer group Choice did a survey of widely available commercial almond milks and found that almond drink only had 2–14% almonds and mostly water. It is usually low in calories and saturated fat and high in healthy unsaturated fats, manganese, zinc, and potassium.

Sugar is often added to almond drinks. Pay attention to words like “organic rice syrup,” “agave syrup,” “organic evaporated cane juice,” “raw sugar,” and “organic corn maltodextrin,” which all mean that sugar has been added. If you can, look for ones that don’t have added sugar.

Almond drink might be good for people who can’t have dairy milk or soy, but not for people who are allergic to nuts.

If you want to use almond milk instead of dairy milk and get the same health benefits, look for one that is fortified with calcium. Aim for as close to 115-120mg of calcium per 100 milliliters as possible, which is the same as dairy milk.

Oat

To make oat milk, you blend oats and water together and then strain out the liquid. It has fiber, vitamin E, folate, and riboflavin in it. It is naturally sweet and low in fat. It has twice as many carbohydrates as cow’s milk, so people with diabetes may not be able to drink it.

It is usually low in protein and calcium, so look for a brand that has added nutrients. It’s not good for people who can’t eat gluten, and it’s not a good substitute for young children’s meals.

Coconut

Coconut milk doesn’t have much protein or carbs, but it has a lot of saturated fat. Some brands have added sugars. Like nut drinks, it doesn’t have calcium in it naturally and can’t replace dairy milk in terms of nutrition.

Rice

Water and milled rice are used to make rice drink. It is naturally high in carbs and sugars and has a high glycemic index, which means that the glucose is quickly released into the blood. This could mean that people with diabetes shouldn’t eat it. It also has very little protein and needs calcium added to it.

Rice is the milk alternative that is least likely to make someone allergic. But because it doesn’t have many nutrients, it’s not a good substitute for milk, especially for children.

In the end, when choosing a plant-based alternative to drink, you should choose ones that are fortified and, if possible, not sweetened. Also, look for ones that have as close to 115-120mg of calcium per 100 millilitres (or 300mg per cup) as possible. This is the same amount of calcium as dairy milk.

You should also think about your overall diet and the nutrients you need when making your choice. This is especially important for kids, teens, older people, and people on special diets. Lastly, it’s important to think about things like flavor, taste, texture, and how it feels in the mouth.