Evaluating Non-Dairy Milk Alternatives

As an increasing number of individuals adopt a dairy-free diet, the market for dairy-free milks is expanding. Beyond taste, many dairy-free alternatives offer benefits such as being low in saturated fat, cholesterol-free, and enriched with essential vitamins and calcium. Some even boast lower calorie content compared to their dairy counterparts.

Consideration of the nutritional content is crucial within the context of your overall dietary needs.

Image credit: Author with Ai

Why go dairy free?

Lactose intolerance

Individuals with insufficient lactase, a digestive enzyme, may experience digestive issues due to poorly digested lactose found in dairy milk. To alleviate symptoms like bloating and diarrhea, limiting lactose-containing foods is recommended.

Milk Allergy

Some people may have an immune response to dairy proteins, leading to symptoms such as stomach pain, diarrhea, skin rashes, breathing difficulties, or more severe reactions. Complete avoidance of milk-based products is crucial for those with a milk allergy, and consultation with a doctor is essential.

Ethical and environmental

Many opt for dairy-free products due to ethical or environmental considerations surrounding dairy production.

What dairy-free milks are available?

Diverse Options of Dairy-Free Milks Perfect for Cereal, Smoothies, Meals, Hot Drinks, Creamy Sauces, Custards, and Desserts

Soy Milk: Rich in protein, most soy milk brands are fortified with calcium, vitamins D, B2, B12, potassium, and phosphorus.

Almond Milk: Lower in kilojoules and saturated fat, some varieties may lack similar calcium levels to dairy milk.

Oat Milk: Low in saturated fat but lower in protein; not all varieties are calcium-fortified and may not be suitable for those with celiac disease.

Coconut Milk: Higher in saturated fat, lower in calcium and protein; some varieties have no added sugar.

Rice Milk: Generally fortified with calcium but low in protein and higher in natural sugar compared to soy milk.

Cashew Milk: Low in saturated fat and kilojoules, but lower in protein, and not all are calcium-fortified.

Lactose-Free Dairy Milk: Regular cow’s milk with lactose removed, retaining nutrients but unsuitable for those with a milk allergy.

What to look for on the pack?

Calcium

Opt for dairy-free milks fortified with approximately 300mg of calcium per cup (250ml) to support bone health and meet over 30% of the daily recommended dietary intake in each serving.

Source: NUTTAB 2010, Food Standards Australia and New Zealand.  

Research indicates that the absorption of calcium from cow's milk is comparable to that of calcium-fortified soy milk. Don't overlook the importance of incorporating other calcium sources into your diet, such as calcium-fortified breakfast cereals, tofu, soybeans, almonds, figs, and leafy green vegetables.

Protein

Protein is a crucial component found in dairy milk and other dairy products. Whenever possible, opt for dairy-free milks with higher protein content. Furthermore, the quality of soybean protein closely resembles that of animal protein. Almond, oat, and cashew milks generally have lower protein levels compared to dairy and soy milks.

Source: NUTTAB 2010, Food Standards Australia and New Zealand

However, there are a wide variety of plant foods that are a source of protein, to help ensure protein needs are met over the day. Additional sources include peanut butter, legumes and examples include:

• 1 Tbsp Sanitarium crunchy peanut butter provides 6g protein
• 130g small can of baked beans provides ~6g protein* 
• 2 Weet-Bix™ (without milk) provides 3.7g protein
• 1 egg (~50g) provides ~6g protein*
• 1 small handful of mixed nuts (~30g) provides ~4g protein*

Vitamin B12

Individuals following a vegetarian or vegan diet may face the risk of vitamin B12 deficiency. The recommended daily intake for vitamin B12 is 2.4 micrograms (µg). Vitamin B12 is crucial for nerve function, cell formation, and energy production in the body. Fortified dairy-free milks provide a well-absorbed source of B12, making it convenient to ensure an adequate intake through consumption or cooking. If you suspect that your B12 levels might still be insufficient, considering a daily supplement is a viable option. Consult with your doctor or dietitian for guidance if you have any uncertainties.

Source: NUTTAB 2010, Food Standards Australia and New Zealand

Vitamin B2

Vitamin B2 helps reduce fatigue, supports vision and nerve function and helps to maintain skin and unlock energy from foods we consume.

Source: NUTTAB 2010, Food Standards Australia and New Zealand

Fat and Saturated Fat

Concerned about your energy intake or cholesterol levels? Opt for dairy-free milk alternatives that are lower in kilojoules and saturated fat while maintaining a high protein and calcium content. Typically, low-fat milks contain around 1.5g of fat or less per 100ml. However, it's important to note that low-fat varieties are not suitable for children under 2 years old.

Source: NUTTAB 2010, Food Standards Australia and New Zealand

Phosphorus

Phosphorus is essential for maintaining normal teeth and bones, as well as supporting normal energy metabolism.

Source: NUTTAB 2010, Food Standards Australia and New Zealand

Vitamin A

Vitamin A is essential for normal vision, iron metabolism, and skin structure and function.

Vitamin E

Vitamin E acts as an antioxidant in the body, protecting polyunsaturated fatty acids (PUFA) from oxidation.

Sugar

Dairy-free milks come in a variety of sugar content. Sugar is often added to mimic the taste profile of dairy milk, but there are numerous unsweetened varieties available.

The World Health Organisation (WHO) recommends limiting added sugars to 10% of an average adult's total energy intake, which equates to approximately 12 teaspoons of added sugar a day. 

Energy 

For those mindful of their energy intake, So Good™ Unsweetened Almond milk and Unsweetened Almond and Coconut milks contain 60% fewer calories than lite milk, and Original varieties contain 1/3 fewer calories than lite dairy milk.

Try different products

The most suitable dairy-free milk for you depends on your overall diet and the amounts of calcium, protein, B12, and fat obtained from other foods.

Consider experimenting with various dairy-free milks for different purposes – for instance, using soy milk on cereal for extra protein and calcium, almond milk in smoothies, and oat milk or cashew milk for baking or delightful desserts. This approach can add variety, flavor, nutrition, and enjoyment to your meals.