By Prerna Sethi and Dr. Sumesh T Maharaj
For a very long time, milk has been a great part of our regular diets mainly due to the presence of essential nutrients in it. Specifically, cow milk has been an important part of human nutrition. Many food industries produce milk substitutes and use the name of milk along with the main source of ingredients such as Almond milk, Soy milk, Oats Milk, Coconut milk, etc.
What is the difference between Almond milk and Chocolate milk?
Almond milk does not contain any source of dairy milk; however, chocolate milk is a flavored dairy milk. This makes great confusion for consumers. Some think Almond paste in dairy milk constitutes almond milk though the label shows plant-based milk. Similarly, Strawberry milk is a beverage made from milk and strawberry syrup
Many dairy groups and consumer associations have argued that using the dairy names such as milk, cheese, butter, and yogurt for plant-based products confuses consumers and not giving the right informed choices by misuse of milk and other terms. National Federation of milk producers in the USA argued that this wrong labeling misled about the nutritional content of plant-based imitators causing adverse health effects and nutritional crisis to consumers, especially children. As the federation argues, a cup of dairy milk, for example, contains 8 grams of protein, and the word “milk” makes consumers think they should get the same from an equal amount of almond “milk,” which typically provides just 1 gram of protein.
Some consumers and dairy farmers associations argued that, the term milk and other dairy names used for these plant-based beverages and products to take over exiting dairy products market and Governments and regulatory bodies are blindly supporting these market war adversely affect nutrition requirements of consumers and dairy farming industry.
FDA now plans to a draft policy to regulate and protect dairy-based names from plant products and provide truly informed choice to consumers, however, draft has not yet been made public, the agency is preparing to rule that the word “milk” on labels must be confined to animal products
Australian farmers also demanding to protect the word milk and other dairy products names from plant-based products
The European Court of Justice in Luxembourg announced on June 2017 that those purely plant-based products cannot, in principle, be marketed with designations such as milk, cream, butter, cheese or yogurt etc which are reserved by EU law for animal products. In Europe, dairy terms are protected under 1308/2013.
Even though dairy products possess little environmental impact, the greater concern is the allergic reaction that people are exposed to. This makes lactose intolerance a primary reason for the production of milk alternatives. Plant-based alternatives have been growing immensely all over the globe and some of them include soy milk, almond milk, and hemp milk, among many others.
But the real question is, do they provide us with the same amount of nutrition as compared to cow’s milk? Are these alternatives healthy alternatives to traditional milk? What else do they offer to shift the use of milk to any other milk alternatives? They can be part of a healthy balanced diet, but it’s important to have all the information when choosing your preference.
Which is healthier, cow milk or plant-based alternatives?
Cow’s milk was first consumed by humans 10,000 years ago and with the use and benefits of cow’s milk well established, it’s not surprising alternatives have come into the market to try and piggyback on its success. Nonetheless, cow milk has proved to be essential for bone health along with good taste. Be it in rural or urban areas, cow milk is loved by all. A glass of cow’s milk contains high-quality protein and more naturally occurring nutrients such as calcium and phosphorous. Out of all the plant-based alternatives, soy milk was the only type that was able to match the protein content of cow milk.
According to Australia, and New Zealand Food Standards (FSANZ) plant-based milk alternatives don’t have the same nutrient content as that of cow or goat milk. Milk generally contains higher levels of protein and a wider range of vitamins and minerals.
Legume-based beverages, such as those made from soy, can contain added vitamins and minerals if they contain a similar level of protein to milk (at least 3%). Cereal, nut, and seed-based beverages, such as those made from rice, almonds or sesame, are lower in protein than legume-based beverages and dairy milk.
Plant-based dairy users rate animal-derived milk better on taste than the non-users, highlighting an opportunity to improve the taste within the plant-based milk category. But before moving on to the improvement, let’s find out the reasons behind its immense popularity.
According to professor Warren McNabb, Professor at the Nutrition department of Massey University in New Zealand, plant-based drinks did contain some nutrients that milk did not, such as fiber, he said. “Plant-based beverages and bovine milk were not nutritionally similar in any way. They are completely different foods
Those plant-based beverages were often marketed as alternatives to cows’ milk, and consumers could easily believe they were nutritionally interchangeable. Most plant products were ultra-processed and fortified with calcium and minerals with additives like sugar, fats, hydrogenated oils, hydrolysed proteins, flavours or thickeners. Oat and almond beverages contained as little as the equivalent of half a cup of oats or six almonds in 250g of product. The argument that milk alternatives were more environmentally sustainable was not true considering how much product would need t to be consumed for the same nutritional benefits as milk, McNabb added.
Why plant-based milks are gaining popularity
They may be a small part of the market but the primary reason for their growth is customer demand. One of the reasons could be allergies and intolerances (eg. Lactose intolerant people) while the other could be a large number of delicious flavours available in these alternatives as compared to the natural cow milk.
Human perception plays a major role in the selection of food materials. Besides that, changing lifestyles of people have led them to choose healthier alternatives, the ones which keep their mind and heart healthy. Some people and nutritionists believe that it has less fat and more protein and nutrients than conventional milk. Some consumers use plant-based milk because they think they are healthier than dairy milk.
Cowspiracy is a term that says the excretory waste of cows emits a significant amount of methane which has a role in greenhouse emissions. In many countries, there is the unavailability of cow milk. In some of them, they have added preservatives. In those countries, buying vegan milk is cheap and accessible, making another reason to rush their sales.
Certain consumers are worried about animal welfare and other ethical concerns leading them to shift to veganism. According to a report by ‘The good food institute, India’, reported that among different plant-based kinds of milk in the market, approx. 40% of users have used more than one type of plant-based milk in the past 12 months showcasing the consumers’ need for variety and the potential of the plant-based dairy category in offering the same.
Even in American households, 82% of those who drink alternative milk do so because they enjoy the taste, while 56% are motivated by environmental concerns. A recent poll showed that products such as soy milk and oat milk are nearly as common in American households as some kinds of traditional cow’s milk.
Now, after knowing the nutritional side of this chapter the curiosity arises as to why these milks are so widely populated.
Reasons for purchasing plant-based and animal-derived dairy
Health & well-being-related reasons come up as the top reasons for the purchase of both plant-based and animal-derived dairy categories by consumers. Some of the other reasons could be understood as:
Different kinds of plant-based milk in the market
Soy milk
It is an accepted alternative to cow’s milk and one of the early ones to reach global market besides almond milk. When compared with other alternatives, it provides the highest protein content in the beverage. It is not naturally sweet hence it is often sweetened with added sugar. If you are not someone with a sweet tooth, look out for the unsweetened versions. Buying the fortified versions of this plant-based milk would be helpful to fulfil the less amount of iron, vitamin B and calcium it contains.
UNLIKE OTHER ALTERNATIVES, SOY MILK GIVES AN EDGE TO COW MILK IN NUTRITIONAL PROFILE!!
Almond milk
It is one of the most widely used plant-based milk all over the globe. It comes with the healthful fats which makes it a great alternative for milk during the weight loss journey. Almonds are quite loved as a nut as well however the drink must be avoided by people having nut allergies.
Some of these have added sugar in order to increase the shelf life and flavor of the product. Almond milk is low in carbohydrates and proteins therefore, it must be avoided for feeding children.
Hemp milk
Studies have suggested that hemp milk does not separate when added in a hot beverage, unlike almond milk, hence it can be used without a second thought by consumers. Some studies have also suggested that hemp seeds are more nutritious than hemp beverages and play an important role in reducing cholesterol.
It does provide a creamy texture along with a good earthy taste. It is a good source of healthy fats and protein which makes it a good alternative as well.
Oat milk
Like other alternatives, oat milk is also widely accepted both in terms of taste and nutritional quality. It is well suited to people having dairy-based allergies or intolerances. It is a good source of soluble fibers which are good for reducing bad cholesterol in the blood.
However, it is not suitable for people with gluten sensitivity or celiac disease. Coconut milk As the name suggests coconut milk is a very sweet and palatable milk alternative loved by a large number of consumers globally. It is a low-calorie beverage however it contains virtually no protein and hence cannot be compared to cow’s milk in this perspective.
There are certain misconceptions about the high saturated fat content in coconut milk. Saturated fats are not good for health and are not recommended by doctors. In coconut milk, these fats are more of a neutral presence rather than harmful and hence can be included in the diet if other primary sources of saturated fats, like whole milk, cream, cheese, and fatty cuts of red meat, are avoided.
Non-dairy milk does contain additives.
Additives like guar gum and tapioca starch are ingredients often added to plant-based milk to give them the creamy body that milk has. These thickening agents are generally recognized as safe, but another thickener, carrageenan, may be linked to inflammation according to some research. Though magnesium, phosphorus, selenium, and zinc may not be listed on every nutrition facts label, they’re still important for good overall health. And certain health conditions or risk factors may make you want to focus even more closely on these nutrients so abundant in pea and soy milk.
Advice to consumers on milk replacements
Before opting for any milk alternative, it is essential to understand the need of your body and palate. Plant-based drinks can be healthy based on the way they’re formulated. They are variable and can be modified according to consumer needs and demands. Traditional milk like cow milk remains standard milk with standard nutritional qualities.
It is essential to read the labels of plant-based milk carefully to ensure where it is coming from and what kind of additives are being added into it. It is an essential step to know what’s best for you. The perceived environmental benefits of plant-based drinks are a key driver for some people, but it’s important to understand the whole picture.
Different needs and occasions call for different varieties of products and the same is the case with milk. There are some points that could be kept in mind before buying non-dairy milk:
To conclude, it is essential to remember that Animal foods — especially cows, goats, and sheep — have much bigger environmental impacts than most other foods, like anything that’s from a plant. Sustainability is a major concern and not only animal-derived products but environmental impacts change even between different plant and nut bases. Both kinds of milk have their own pros and cons, and some researchers would also like to weigh on the pandemic for such a sudden surge of plant-based.
While there is no sure-fire cure for COVID-19, millions of consumers have been taking their health into their own hands. They’re looking to eat ingredients that boost their immunity and support overall health. And many consumers see plant-based food as a clear nutritional winner.
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