With more and more people making the switch to vegan diets, milk alternatives have become incredibly popular, with plenty of options available from oat to almond to soya.
The issue is that cow’s milk can be an important part of our diets, as it contains plenty of protein and calcium, and some essential vitamins and minerals.
But as long as we keep an eye on what we eat, you should know that there are plenty of benefits to milk alternatives as well. Bear in mind that the majority of the planet is lactose intolerant, and seem to be getting on without it!
Whole and 2% milks are relatively high in saturated fat – all dairy products are. This can be a problem as it leads to the build-up of cholesterol in our arteries, which can increase the risk of heart disease and stroke.
Even low fat milk is very fatty on its own, the difference is it contains plenty of unsaturated or ‘good’ fats. This is why people often use milk to gain weight, it also contains a high protein content.
This is the same for milk alternatives such as oat and soya, with plenty of good fats and protein, but even lower amounts of saturated fat. Some milk alternatives, like coconut milk, are high in saturated fats however.
Milk alternatives are also a favourite of dieters, as they contain a lower amount of calories than cow’s milk.
Some worry that plant based milk alternatives might have an effect on men’s hormones, as they contain oestrogen – but this is nothing more than a panic, you should be aware that plant oestrogen is different from animal oestrogen.
Cow’s milk on the other hand contains plenty of hormones – including oestrogen – but in very small amounts.
Vitamins B1, B2 and B12 are also found in cow’s milk. The first two can be included in a vegan diet through the consumption of peas, nuts, and wholegrain breads (for B1) and mushrooms (for B2).
Vegans may not get enough vitamin B12, and may consider supplements.
