Nutrition

Are plant-based or dairy milks the healthier option?

1 December, 2020 . 0

Camel and lab-grown milks are the latest dairy alternatives alongside soy, oat, almond and rice. But which of these is healthier for you and the environment?

No longer limited to a pick between traditional cow’s and soy milks, supermarkets are awash with plant-based alternatives.

Increasing health, environmental and ethical awareness has only broadened the uptake of more plant-based milk in recent years.

At least a 10 per cent growth was recorded each year in the national plant milk market, with one in every six Australians opting for dairy alternatives.

Why the shift away from dairy milk?

Cow’s milk produces three times as many greenhouse gas emissions as plant-based milks, while significantly contributing to eutrophication (when excessive nutrients in water bodies cause dense plant growth, oxygen depletion, and adverse effects on aquatic life).

“Plant-based milk alternatives have gone mainstream and are no longer just for the hipster café crowd,” Swinburne University of Technology dietetics lecturer Leah Dowling says.

“A general shift towards more plant-based eating is likely a contributing factor.”

And sometimes it’s about health, dietitian Rebecca Flavel adds.

“Dairy-free alternatives can be suitable for people who find cow’s milk hard to digest or who have allergies,” Rebecca says.

While plant-based milk appears to be nutritionally richer, a new unpublished study presented at Nutrition 2023 suggests this may not exactly be the case.

“About half were fortified with vitamin D, two-thirds were fortified with calcium, and nearly 20 per cent had protein levels similar to cow’s milk,” lead study author and dietitian Abigail Johnson says.

“If a consumer thinks plant-based milks are a one-to-one substitution for dairy, many of them are not.”

Feeling overwhelmed by your choices? While there’s no one-size-fits-all, here are some health pros and cons of the different types of milks.

Dairy milk

Pros: Both Leah and Rebecca agree milk is an excellent source of protein, vitamins and minerals, particularly calcium, and is recognised for its important role in bone health.

A large 2018 study found dairy consumption was associated with lower risk of heart disease and death.

Cons: “Although dairy foods do contain some saturated fats, these don’t seem to be overly problematic for heart health,” Leah says.

Soy milk

Pros: “Most soy drinks are fortified with calcium and typically contains more protein than other plant-based milks, as well as healthy unsaturated fats and fibre,” Leah says.

A 2021 study found the natural compounds contained in soy does not have an effect on male reproductive hormones despite concerns, while a 2019 review found soy to be more beneficial than harmful.

Cons: Those with a soy allergy will need to steer clear while those with diabetes may find unsweetened soy milk more suitable.

Rice milk

Pros: “It can be good for those who are lactose intolerant or have allergies to dairy milk, soy or nuts,” Rebecca explains.

Made from milled rice and water, it is the least likely alternative milk to cause allergies.

Cons: Rice milk is naturally high in carbs and sugars and has a high glycaemic index (meaning glucose is quickly released into the blood), therefore it may not be suitable for diabetics.

“It’s also particularly low in protein and needs to be calcium fortified,” Leah cautions.

Almond milk

Pros: Almond milk contains some healthy unsaturated fats as well as vitamin E, manganese, zinc and potassium.

Almonds may also be associated with reducing cardiovascular disease risk factors such as body weight, suggested a 2019 study.

Cons: “Despite almonds being a good source of protein, almond drink is significantly lower in protein and calcium – unless fortified – than dairy,” Leah says, while those allergic to almonds will need to avoid almond milk.

Oat milk

Pros: Oat milk is a source of fibre, vitamin E, folate and riboflavin and is low in fat and naturally sweet, say our dietitians.

It is a popular option for those who suffer from eczema, radioiodine cancer treatment and conditions which makes them react poorly to dairy.

Cons: “Some oat drinks can contain up to double the carbs of dairy so may not be suitable for diabetics and tend to be low in protein and calcium, so make sure it’s fortified,” Leah says.

Coconut milk

Pros: Coconut milk contains medium-chain triglycerides (MCTs) and research has linked these to weight loss.

Cons: “Coconut milk is low in protein and carbohydrates and high in saturated fat,” Rebecca says, adding that, in a similar way to nut drinks, it doesn’t naturally contain calcium.

Camel milk

Pros: A recent University of Melbourne study suggests camel milk may be beneficial for people with type 2 diabetes.

It is also high in vitamin C, E, minerals and calcium.

Other research says camel milk is also well suited for those suffering from hepatitis, lactase deficiency in children and cancer.

Cons: “Despite being a good alternative for those with lactose intolerance and dairy allergies, it is still not suitable for those who have mammalian meat allergy,” Naturopath and nutritionist Madeline Calfas says.

If unpasteurised, camel milk may also lead to foodborne illness harmful to infants, pregnant women, children, the elderly and people who are immunocompromised.

Lab-grown milk

Pros: Synthetically producing milk can help reduce methane emissions from livestock and improve animal welfare.

“(It) could also provide a great alternative for vegans as it is plant-based and not from an animal,” Madeline says.

Nutritionally, lab milk may contain the same casein and whey proteins typically found in cow’s milk as a result of precision fermentation, maintaining its creamy texture and frothing ability.

Cons: With proteins identical to those found in dairy milk, it may still induce reactions in people who are allergic or sensitive to dairy.

However, Madeline says there is still a lot that is uncovered about how lab-grown milk will fare in the future.

“As it is not commercially or mass-produced yet, we have no idea really about the cost or availability. Nor do we have any idea how the human body could react over the long term to the consumption of these plant sugars and fats.”

For more on healthy dietary alternatives:

Written by Liz McGrath. Updated by Melissa Hong, November 2022.