Milk vs Mylk - Nutrition and Benefits uncovered

Whether you are a cow milk lover, a vegan, allergic to dairy or lactose or just a mixture of everything - you can't escape the fact that there are a wider variety of plant milks becoming available on our supermarket shelves today. I was brought up always drinking semi-skimmed cows milk, but as I moved away from home and after university, I started to drink more plant milks instead in my diet (although I will still have cows milk elsewhere). But why? And how does it compare to the nutrients found in cows milk? In this week's post we will find out and compare these different products!

DAIRY MILK

Dairy milk has a strong nutritional package, containing 8 g of protein [1] along with 300 mg of bone-building calcium and 400 mg of potassium [2]. Milk itself comes in many varieties, from fat-free (skim), semi-skimmed (2% fat), whole (4% fat), organic and lactose free. I generally opt for either the skimmed or semi-skimmed milk because as the percentage goes up, so does the saturated fat. Saturated fats, Saturated fats have been assumed (but does not yet have a strong evidence base) to cause heart disease by raising cholesterol in the blood, so one must watch how much saturated fats they are consuming [3].

Nutrients (based on 1% fat) - 110 calories; 2.5g fat (1.5g sat fat); 8g protein; 12g carbohydrate; 12g sugar; 0g fibre

SOY MYLK

When comparing plant mylk's - soy mylk comes the closest to cow’s milk, with 6g protein per cup. It also provides potassium and only 0.5g saturated fat per cup. Look for enriched versions to ensure that you also get the other important nutrients, such as calcium, B vitamins, and vitamin D [4]. However, unfortunately soy does not work for everyone with many having an allergy to soy.

Nutrients - 110 calories; 4.5g fat (0.5g sat fat); 8g protein; 9g carbohydrate; 6g sugar; 2g fibre

ALMOND MYLK

Almond mylk is commonly misunderstood and given nutritional praise because of the desirability of almonds themselves. Almonds contain protein, fibre, calcium, vitamin A and E, and healthy monounsaturated fats. However, what people do not know is that the milling and processing means that a lot of that goodness doesn’t end up in the drinkable version. Almond mylk does not have the healthy fats, protein, and fibre that you’d expect. However, it is high in vitamin E, calcium, low calorie and delicious in taste - sweet and nutty!

Nutrition - 30 calories; 0g fat (0g sat fat); 1g protein; 1g carbohydrate; 0g sugar; 1g fibre

OAT MYLK

Oat mylk is generally widely well tolerated, with it being suitable for most people's food allergies and intolerance's. Oat mylk has more protein than some alternatives, providing 4 grams per 1 cup serving. Compared to other non-dairy mylk's, oat mylk is high in soluble fibre, which is known for helping lower cholesterol. However again, with the process of making a drinkable version of oats, you would get more beta glucans (soluble fibre) in a cup of oats than you do in oat mylk. This mylk is also higher in natural sugars than other non-dairy alternatives.

Nutrition - 120 calories; 5g fat (0.5g sat fat); 2g protein; 6g carbohydrate; 5g sugar; 2g fibre

COCONUT MYLK

Coconut mylk has traditionally been branded as high in fat and calories. It contains 4g saturated fat per serving, which is high in comparison to other non-dairy alternatives. Cardiologists generally recommend avoiding saturated fat and favouring monounsaturated fats instead from foods like almonds, avocados and olive oil [5]. However, the type of saturated fat in coconut milk is more neutral than harmful. So if you’re avoiding other prime sources of saturated fat (such as whole milk, cream, cheeses, and fatty cuts of red meat), and are eating lots of produce, then the use of coconut mylk in your diet shouldn't worry you! [6]

Nutrition (unsweetened) - 45 calories; 4.5g fat (4g sat fat); 0g protein; 1g carbohydrate; <1g sugar; 0g fibre

CONCLUSION

There are plenty of other milks becoming more readily available such as cashew, hemp, pea and rice milks - but these newer versions have less research completed on them to enable us to compare them against the more 'well-established' milks and mylks.

The bottom line is, the milk you choose to consume is completely your choice. Dairy milk is more widely available, is packed full of nutrients and is much cheaper than non-dairy milks. However, consume too much with a high percentage of saturated fat can cause health concerns, and some people have ethical concerns on the production of this milks environmental effect. Plant mylks offer a wide variety of different flavours and textures but if you are looking for a product most similar to dairy milk, then soy milk beats them all. Although plant mylks are more expensive, the process of making them effects the environment considerably less than dairy milk [7].

Lots of Love

Ruth xxx