Milk Nutrition: Soy Milk vs Cow's Milk vs Other Plant-based Milk

Milk is a staple in many diets, but with the rise of alternative milk options, choosing the right one can be confusing. Understanding these differences can help you make informed choices based on your dietary needs. This guide will dive into the nutritional profiles, benefits, and risks of different milk types and provide some clarity on which milk might be best for you.

Key points: 

• The popularity of plant-based milk is growing.
• Plant-based milk can be a safe and healthy choice from childhood to adulthood.
• When choosing a plant-based milk, opt for one that is fortified with calcium.
• Soy milk is the plant-based milk that comes closest to the nutritional profile of cow’s milk.
• Having a dairy allergy, being lactose intolerant, or having ethical and environmental values are reasons people may choose to switch to a plant-based milk.

Breakdown of the pros and cons of each type of Milk

Dairy Milk

Dairy milk is a rich source of essential nutrients, including calcium, protein, vitamin D, and potassium. A typical cup (250ml) of whole milk contains around 8 grams of protein, 12 grams of carbohydrates, and 8 grams of fat.

Pros:

• Bone health: High calcium content to support strong bones and teeth.
• Protein-rich: Protein in milk aids muscle repair and growth. 
• Potassium helps maintain healthy blood pressure levels.

Cons:

• Lactose Intolerance: Many people experience digestive discomfort due to lactose, a sugar found in milk.
• Allergies: Some individuals are allergic to casein or whey, the proteins in milk.
• Saturated Fat: Whole milk contains saturated fats, which can impact cholesterol levels and heart health.

Almond Milk 

Almond milk is low in calories and contains around 1 gram of protein and 1-2 grams of carbohydrates per 250ml cup. It is often fortified with calcium and vitamins A, D, and E.

Pros

• Almond milk is Low in saturated fat and high in vitamin E, which has antioxidant properties.
• It is a viable option for those with lactose intolerance or dairy allergies. Although it is important to opt for calcium fortified versions.

Cons:

• The downside is that it is not ideal as a primary protein source. 
• Some flavoured versions contain added sugars, which may negate health benefits. 
• It is not suitable for those with nut allergies.

Soy Milk

Soy milk is a high-protein alternative, offering around 7 grams of protein per 250ml cup. It is also a good source of calcium, vitamin D, and potassium when fortified.

Pros:

• Protein-Rich: Comparable to dairy milk, beneficial for muscle health.
• Heart Health: Contains isoflavones, which may support heart health.
• Lactose-Free and Vegan: Suitable for those with lactose intolerance or following a vegan diet.

Cons:

• Allergies: Some people may be allergic to soy.
• Contains phytoestrogens, which may affect hormone levels in excessive amounts. Although, in normal levels of regular consumption it is generally considered safe to consume for both men and women.

Oat Milk

Oat milk offers around 3 grams of protein and 16 grams of carbohydrates per 250ml cup. It is often fortified with calcium, vitamins A, D, and B12.

Pros:

• Digestive and heart health: Containing beta-glucan, a type of soluble fibre that can aid digestion. Beta-glucan also helps lower cholesterol levels.
• Lactose-Free and Vegan: Suitable for lactose intolerance and vegan diets.

Cons: 

• Added Sugars: Some varieties contain added sugars.
• May be lacking calcium if it is not fortified. 

Sustainability 

Many plant-based milk manufacturers emphasise environmental sustainability over nutrition. Despite their sustainability claims, plant-based milk also have environmental downsides, such as high water usage for almond and rice milk, land use for soy and oat milk, and potential biodiversity impacts from coconut cultivation. Therefore, it's essential to weigh these factors alongside nutritional benefits when choosing the right milk option.

Choosing the Right Milk for Your Needs

Lactose Intolerance

For those who are lactose intolerant, lactose-free milk or plant-based alternatives like almond, soy, and oat milk are excellent options. These alternatives provide the necessary nutrients without the potential digestive discomfort caused by lactose.

Vegan or Plant-Based Diets

Vegans can benefit from fortified plant-based milks like almond, soy, and oat milk. These options provide essential nutrients like calcium, vitamin D, and B12, which are commonly lacking in plant-based diets.

High cholesterol 

Individuals with high cholesterol may benefit from low-saturated fat milk options like skimmed cow’s milk, almond or oat milk. These milks can help maintain heart health without the risks associated with high saturated fat intake.

Special Considerations and Recommendations

Plant-based milk generally does not match the nutritional profile of dairy milk. Fortified soy milk is the only alternative that can match cow’s milk in terms of key nutritional profiles such as calories, protein, and calcium (if fortified). Many plant-based milks lack sufficient protein, calcium, and vitamins on their own. 

Children

Children need sufficient nutrients for growth and development, so it's crucial to choose milk that provides adequate protein, calcium, and vitamin D. Dairy milk or fortified soy milk are typically recommended.

Pregnant and Nursing Women

Pregnant and nursing women require higher levels of calcium, protein, and other nutrients. Dairy milk or fortified plant-based milk like soy milk can meet these increased nutritional needs.

Athletes

Athletes should focus on high-protein options like dairy milk or soy milk to support muscle repair and growth. These options also provide essential vitamins and minerals that aid in overall performance and recovery.

Irritable Bowel Syndrome (IBS)

People with IBS could consider milk options that are easier for them to digest, possibly low in FODMAPs if lactose is an identified trigger, like lactose-free dairy milk or almond milk. Normal cow’s milk or soy milk may trigger symptoms in those that are sensitive to particular FODMAPs. 

When to see a dietitian

Making a shift to a more plant-based diet can be healthful and nutritionally adequate as long as it's well-planned to meet your nutritional needs. 

It is generally recommended to see a dietitian if you:

• Have recently moved to a vegan diet and are no longer eating or are cutting out dairy foods
• Are vegan or vegetarian and unsure how to meet your calcium, iron and protein needs
• Are struggling with symptoms of a dairy allergy, milk intolerance, or lactose intolerance.
• Have been diagnosed with lactose intolerance and want some support with the dietary management of this condition.
• Need nutritional advice to help ensure you're meeting your individual nutrient requirements.
• If you have specific nutritional needs, such as during pregnancy or for infants and children.
• Registered dietitians are regulated health professionals and nutrition experts. They can help you with personalised, easy-to-follow and evidence-based advice.

Conclusion

Navigating the variety of milk options can be overwhelming, but understanding the nutritional benefits and risks can help you make informed decisions. Whether you are lactose intolerant, vegan, managing a health condition, or simply looking to maintain a balanced diet, there's a milk option that suits your needs. Remember, not all milks are created equal, and what works for one person might not be the best for another.

If you have questions about your specific nutritional needs and how to fuel your body effectively, visit UFIT to consult with a Registered Dietitian. Receive personalised advice that empowers you to make informed choices and enjoy the journey to better living!

References

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• McClements DJ, Newman E, McClements IF. Plant-based milks: a review of the science underpinning their design, fabrication, and performance. Compr Rev Food Sci Food Saf. 2019;18(6):2047-2067.
• Messina M. Soy and health update: evaluation of the clinical and epidemiologic literature. Nutrients. 2016;8(12):754.
• Vanga SK, Raghavan V. How well do plant-based alternatives fare nutritionally compared to cow’s milk? J Food Sci Technology. 2018;55:10-20. https://link.springer.com/article/10.1007/s13197-017-2915-y. Accessed May 2024.