Choosing a milk alternative
I’m a big fan of cow’s milk. It’s delicious, nutritious and natural. However, if you feel this isn’t for you for whatever reason, then a milk alternative is a good idea. Have you noticed how many there are?! Slightly overwhelming, I get it. I’m a dietitian and I feel that way too.
So, to simplify, I’ve created this brief list of things to keep in mind when choosing a milk alternative.
1. Does it contain calcium? If not, don’t buy it. Calcium is really important and because cow’s milk products (e.g. milk) are such are great source, something you’re not consuming, then you need an alternative that provides this same thing. Gratefully, most products available have calcium added.
2. Does it contain additional nutrients such as vitamin D and B vitamins? The more the better!
3. Does it contain many ingredients vs minimal ingredients? Opt for a simpler product that doesn’t have all the extras added to it, e.g. corn maltodextrin, vegetable oils, sugars, acidity regulators.
4. Does it provide an ideal amount of protein? Cow’s milk provides 8.5g protein per 250ml whereas almond milk provides 1.3g protein per 250ml. An easy option would be to opt for high protein almond milk which would then provide 10.2g protein per 250ml. Alternatively, soy milk is naturally higher in protein providing 9g protein per 250ml.
5. If we’re comparing milk alternatives to cow’s milk, which contains carbohydrates, fats and therefore energy, then we want to know whether a milk alternative also provides these nutrients. Soy milk and oat milk are good options in this regard. Alternatively, you could simply add additional ingredients, such as banana for carbohydrates and nuts for fats, to fortify the product yourself.
Personally, my favourite products are Vitasoy Almond & Protein Unsweetened Milk, Vitasoy Almond Milk Unsweetened and Nutty Bruce Organic Unsweetened Almond Milk. I would likely choose Vitasoy Almond & Protein Unsweetened Milk because I would want to boost the protein content of the meal or snack I was going to be consuming.
