A Dietitian Guide to Plant Based Milk
If you’ve wandered into the milk aisle in the supermarket recently you probably felt overwhelmed by how many plant-based choices are available. There are a lot to choose from, but are not all equal nutritionally or should be used to replace dairy milk. With such a big contrast in the selection available, we are here to help you navigate your way through this aisle and select the best option to meet your needs. Here is our dietitian-approved guide to choosing the best plant-based milk alternative.
Calcium
When swapping from dairy to plant-based milks, your calcium intake may fall as this nutrient isn’t widely available in other foods. Calcium is not only important for strong bones and teeth, but it is also essential for our muscles to contract and relax, normal heart function and proper blood clotting. Choose calcium-fortified plant milk and be sure to check the nutrition information panel for at least 100mg of calcium per 100mL of milk.
Vitamin D
Did you know we need vitamin D to absorb calcium from our foods? Most of the vitamin D we get is through the sun. But, if you spend a lot of time indoors (hello 9 to 5 office work) or keep sun-savvy with sunscreen and hats, getting enough vitamin D from food is difficult, especially if you’re plant-based. Luckily, many plant-based milks are fortified, so opting for one with added vitamin D is a smart choice.
Unsweetened
Whether labelled as rice syrup or malt, pre-fixed with organic or raw, or listed straight up as cane sugar, added sugars are common in plant-based milks to mimic the natural sweetness of lactose in dairy milk. This naturally occurring lactose in dairy milk is why you may see 4.8g of sugar per 100mL on the label! On the flip side, sugar in plant-based milks is added and provides very little nutritional benefit. I recommend choosing a plant-based milk which is unsweetened to avoid unwanted consequences like dental caries.
Protein
Milk is a great way to get protein, especially at breakfast. But when it comes to plant alternatives, not all are equal. In general, soy- and pea protein- based milks provide enough protein to be considered a decent source of this nutrient. Look for at least 3g of protein per 100mL on the nutrition panel which will give you around 8g of protein per cup! Almond, coconut, rice, oat and other nut milks are poor sources of protein so ensuring you have other plant-based proteins in your diet is important. If you are unsure how, check out our earlier blog on ‘How to get enough protein on a plant-based diet’.
The take-home message? There is nothing wrong with choosing a plant-based milk, just be mindful not all are nutritionally comparable to dairy milk. If used for a satisfying snack, go for a soy-based milk to get a hit of high-quality protein. But if your plant milk is part of a smoothie or meal with other sources of protein, nutrients (like calcium) and fibre, choose whichever you like!
