For many years we have consumed animal milk; predominantly cows’ milk, however in recent years we have seen a rise in the number of consumers choosing a plant based / non-animal / dairy-free milk alternatives. So how do these alternatives compare to animal milk?

In this blog we will look at both sides of the coin; by listing the benefits of animal milk, reviewing the alternatives, and finding out why consumers make the choice to switch from conventional animal milk to a dairy-free alternative.

Benefits of milk

The traditional deﬁnition of milk is ‘‘whitish ﬂuid, rich in fat and protein, secreted by mammary glands of female mammals for the nourishment of their young, and taken from cows, sheep, etc., as an article of human diet’’
(Dictionary; Van Winckel et al. 2011).

Hormones

Milk is one of the most nutrient-rich choices to consume in your diet. However, in the past few years the media have created a lot of confusion and misinformation about milk, where it comes from, and what is added to it. A common reason stated for changing milk to a dairy free option is they have heard that there are hormones in milk. There are NEVER any hormones added to milk. FACT! All food products contain hormones – these are chemical messengers which after consumption are broken down during the digestive process – even celery contains hormones!!!

Hydration

Milk is very hydrating as it is high up the Beverage Hydration Index, with similar hydration level as an Oral Rehydration Solution, which means milk is much better for re-hydrating than water (assuming that the main priority was re-hydration).

Nutrients

Milk has a high protein content and contains calcium, as well as vitamins D and B12. Calcium is essential for supporting bone strength as well as preventing bone density loss.

Hypoenergetic diets higher in dairy foods, dietary calcium, and protein with daily exercise, favorably affected important bone health biomarkers – Josseet al (2012)

Milk is also a good source of fat, as it contains both saturated and unsaturated fats and is linked to increasing the levels of High Density Lipoprotein (HDL) in our body - which is the good cholesterol. Milk is also rich in potassium, which can help to regulate blood pressure.

High-fat dairy consumption within typical dietary patterns is inversely associated with obesity risk
Kratz,Baars & Guyenet (2013)

Other Health Benefits

Consuming dairy regularly is linked with a lower:

•  Insulin resistance and occurrence of diabetes – Mozaffarian et al. (2010)

•  Risk of developing a first myocardial infarction (heart attack), especially in women – Warensjö et al. (2009)

•  Reduction in heart disease and stroke risk – Elwood et al. (2004)

•  Lower risk of cardiovascular death – Bonthius et al. (2010)

Negative Effects of Milk

Some studies have linked milk with an increase in the development of acne (Juhl, 2018), however more research is needed in this area to fully understand the reasoning. Similarly, there are studies which show milk may exacerbate Rosacea, however there are also contradictory studies which show milk may actually have a positive effect on rosacea (Yuan, 2019).

There have been some studies which link milk with cancer, however again further research is required within this area before any definitive conclusions can be made.

“Diets high in calcium — including foods that naturally contain calcium and those fortified with calcium — were reported to probably increase the risk of prostate cancer, although there was limited evidence for milk and dairy products increasing the risk of prostate cancer. There was insufficient evidence to draw conclusions about milk or dairy products and other cancers”. (Abid et al., 2014)

Milk is occasionally called a ‘superfood’, however whilst it contains protein, carbohydrates and sodium, it is not unique in any other way. There are, however, not many other foods / drinks which have these same nutrients available from one source.

However, despite the fact that milk is a well-rounded, affordable food, many people still choose to consume a non-dairy / plant-based / dairy-free alternative within their diet.

What is non-dairy / plant-based milk?

Non-dairy / plant-based milk is made from plant-based ingredients. Frequently used sources include nuts (almonds, walnuts, cashews, and more), soya, and seeds.

There are many reasons why people choose to consume plant-based milks instead of dairy, including:

Following a vegan diet, which involves not consuming any foods or drinks that contain any animal products;
Having a lactose intolerance, which is the inability to digest lactose, a type of sugar found in milk and dairy. The common symptoms reported following the consumption of lactose products include bloating, abdominal pain, ﬂatus and watery stool.
Having a milk allergy, which means that you cannot consume animal milk. A milk allergy is an abnormal response by the body’s immune system to milk and milk containing products, which can be more common in children. It is the most common allergy amongst infants and children, with 2.2-3.5% allergic - which is ahead of a peanut allergy.
Choosing to drink plant-based milk as you believe there is a detrimental impact on the environment from cattle grazing in the fields. It is often reported that dairy cows and their manure produce greenhouse gases which contribute to climate change. However, many argue this impact is small and negligible, and that other industries create a much bigger effect on climate change.
You may be health conscious or dieting. Plant- based milks tend to have less calories than dairy milk, however dairy milk contains more protein than plant based milks (with the exception of soya milk) and is a full source of protein meaning that all amino acids are present.
You may just prefer the taste of plant-based milks or may not like the taste of animal milk.

Plant-based Options

1. Soy Milk

Soy milk is the closest dairy free alternative to milk as it has a similar amount of protein to animal milk, however half the fat and carbohydrates of whole milk. Soy milk contains plant oestrogens and hormones, which can be a slight cause for concern in women as the plant oestrogens can act like oestrogen in our bodies. It has been found that the consumption of soy may negatively affect menstrual cycle due to the link between phytoestrogen and the naturally occurring oestrogen in the body, which can subsequently impact female infertility. However, the studies use very large soy exposures which would not be seen within a typical diet including soy milk. The link between phytoestrogen exposure and fertility therefore remains uncertain (Cooper, 2019).

There have also been recent studies which show adverse effects from soy milk on male fertility, as soy and soy-derived products may mimic the actions of oestrogens. There is an oestrogen in soy called a phytoestrogen which can modify reproductive hormones, spermatogenesis, sperm capacitation and fertility. However, some of the results did not show any unfavorable effects on male reproductive physiology and must be interpreted with care. Further investigation and study comparisons are required (Cederroth et al., 2009).

A link has also been found between Soy consumption and an increased risk for breast and other forms of cancer, however these studies have been conducted on rodents within a lab. The human body breaks down Soy differently to rodents, therefore these findings potentially do not apply to people (Simon, 2019).

2. Almond Milk

Almond milk is low in fat, can be high calcium (if enriched) and high in vitamin E, however it is very low protein and contains phytic acid which can hinder mineral absorption. This is generally nothing to worry about in healthy people eating a balanced diet, as phytic acid’s effects on iron and zinc absorption is minimal and it doesn’t seem to cause nutrient deficiencies.

3. Coconut Milk

Coconut milk is low in calories and carbohydrates, however it has no protein. Coconut milk is a form of saturated fat, however when consumed within a healthy balanced diet this is no cause for concern. It is rich in lauric acid, which helps to increase HDL and lower LDL (the 'bad cholesterol).

4. Oat Milk

Oat milk is high in fibre and low in fat, and a lot higher in carbohydrates than other options, with 26g per 100ml.

5. Cashew Milk

Cashew milk is another milk which is low in calories and fat however may have fewer nutrients than other sources.

6. Hemp Milk

Hemp milk is high in essential fatty acids. Although low in protein, it is one of the higher options in the plant-based selection.

7. Rice Milk

Rice milk is one of the higher calorie options. It is a low fat, higher carbohydrate option, with 10g per 100ml. It also contains a higher amount of sugar than cow's milk.

Nutritional Breakdown per 100ml

Overall, the demand for plant-based milk is growing. However, when consumers switch to these types of milks they may not be aware of the nutritional differences between consuming cows’ milk to plant-based milk.

Cows’ milk is a complete food source with high levels of protein in addition to fat and carbohydrates. Based on the definition of milk at the start of the blog there is some querying over wither non-dairy milks should actually be termed milk? Plant based milks were originally produced and marketed towards people with milk allergies and those who are lactose intolerant. However, it has recently become a trend to consume these alternatives rather than cows’ milk.

Cows’ milk is nutritionally similar to mammalian milk, which is why it is has been consumed as part of the western diet for thousands of years. It is also an exceptionally good source of vitamins.

Of all the plant-based options, almond milk and soy milk seem to offer the most nutritional similarities to cows’ milk; and only soy milk contains comparable amounts of nutrients. The vitamin levels in some of the other options are exceptionally low and tend not to be reported on their labels (Vanga and Reghavan, 2018).

If you do choose to drink a plant base option, soy milk offers the closest comparison to cows’ milk as an alternative when comparing all nutritional information, however with significantly less micronutrients than milk and the ‘funny’ taste it is not a first choice for many people. Almond milk is the next best in line however again with significant less nutrients than cows’ milk it would be wise to ensure a balanced diet is consumed to make up for this short fall.

Generally, the other options like coconut and rice milk are consumed if someone cannot consume cows’ milk and they do not like the taste of soy or almond milk. However, for those who opted to drink plant-based milks as a choice because it is a current health trend, they may be better consuming cows’ milk due to its superior nutritional value within the diet.

VICKY ENGLAND | ARISTOS NUTRITIONIST

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Cows Milk V Non-Dairy Milk