What’s the deal with plant milk??
Plant milk is getting louder and louder. With Veganism and climate change in the headlines more people are looking at what they can change in their diets but is plant milk good for you? Is it healthier than cows milk? What even IS plant milk??!
There’s no doubt that plant milks are on the rise. There are entire aisles in the supermarket dedicated to it, and even the local caff has options. How times have changed (context - I have a dairy allergy, and in the 80’s & 90’s it was a struggle). However, according to a recent poll by Mintel, whilst up to 25% of people drink plant milk, cow dairy still accounted for 96% of sales in 2018.
What is plant milk?
Plant milk is generally the product of blending the plant in question (oats, rice, soya etc.) with water and straining out the bits. Often thickeners and stabilisers are added (to stop it spoiling, splitting etc), or maybe flavourings such as vanilla or chocolate, and then vitamins and minerals are added according to the manufacturers preference. It can be refrigerated or long-life (fyi - the nutrient profile of these isn’t always the same).
Packaging labels in the UK are mostly based on the requirements of an adult female, so when it says ‘provides xx of daily requirement’ that depends on who you are!
How does plant milk compare to cow’s milk?
There is no doubt that a squeezed almond has a very different nutrient profile to a squeezed cow. However, most plant milk manufacturers recognise this, and fortify their products accordingly. The question then becomes - what do they add, and it is ‘enough’?
If plant milk is completely replacing cow milk in the diet, then the answer is not always. This is where consumers need to be savvy about what they choose, and check up on what the manufacturers are providing.
So what do they put in?
Calcium. Most people will be familiar with the ad slogans plastered across dairy, singing loudly about the calcium content and it’s true - cow dairy is an excellent source of calcium, which is used by the body for things like teeth and bones, but also muscle contraction. Most manufacturers add calcium to plant milk in varying quantities but lots of them match cow’s milk in amount.
The same cannot be said for cheese - very few vegan cheeses are fortified with anything, and the ones that are, have less than half the amount of calcium cow’s cheese does. That doesn’t mean don’t eat it, not at all. If you like it, go for it, just don’t forget that it’s not the same. Find out more about calcium here
B12. Again, most manufacturers have realised B12 is a big deal - you’ve probably heard about it in relation to Veganism, mostly because sources are animal-based. B12 has a few different functions, such as cognitive function, and we can store it in the body but it does need to be topped up regularly. Plant milk can provide a decent source of B12, but it does vary in amount between products.
Iodine. Iodine is used to make thyroid hormones which are involved in growth, metabolism regulation and foetal development. Rich sources of iodine tend to be animal products such as dairy and fish, with the exception of seaweed. However, seaweed is a hugely variable source, and can contain large doses which are unsuitable, especially if pregnant. Not many plant milks have iodine added, but it is something to pay attention to, particularly if plant-based or vegan.
Often, Vitamin D is also added too. This isn’t found in cow dairy, but it is something that is recommended by Public Health England to be taken from September through April as our sunlight is so weak. You may also want to consider a supplement, check the NHS
So, which plant milk should I drink?
Well, even if it isn’t fortified it doesn’t mean it’s no good - drink whichever one you enjoy the most! It’s a good idea however, to consider where those nutrients might be coming from, especially in the absence of animal products. That’s not to say it isn’t possible, more just to be aware. So whether your fave is soya, almond, hazelnut, cashew, rice, oat, hemp or coconut (phew!) check for fortification, and maybe see if a different option has a better nutrient profile for you.
Important note. Checking packages isn’t for everyone, in fact for some it can be really problematic. This blog is to highlight the importance of a varied diet, and that like for like replacements if transitioning to a more plant-based diet can skip some nutrients. If you are concerned please speak to a healthcare professional x