The information provided on the show is for general information purposes only. If you have a health problem, medical emergency, or a general health question, you should contact a physician or other qualified health care provider for consultation, diagnosis and/or treatment. Under no circumstances should you attempt self-diagnosis or treatment based on anything you have seen on the show.With the shift towards a plant-based lifestyle becoming an increasingly popular choice, the milk alternative section in the grocery store seems to grow in size every day. Almond milk, coconut milk, oat milk, soy milk - it can be pretty overwhelming trying to figure out the best pick for you.Dietician and nutritionist
Michelle Jaelin breaks down how to know where to start and what to look out for.
WHERE TO START?
It all depends on what purpose you want this milk to serve, but you want to start with that nutritional label. There’s lots of things to consider when you’re looking at a food label, but the top three nutrients you should be looking for with milk alternatives are protein, calcium and vitamin D. When you’re thinking about what animal-based milks have that a lot of plant-based milks are typically deficient in – it really comes down to these three.As we get older, we want to ensure that we get enough calcium and vitamin D in our diets. While you can get that from other plant-based sources, we’re so busy that it’s often hard to make sure we get those nutrients from different food sources.
ALMOND MILK
-
- Protein: Low
- Calcium: Medium
- Vitamin D: Medium
A lot of people think that nut-based milks are necessarily higher in protein, but this isn’t the case. In the processing of nut milks, the pulp is removed so that the bulk of the nutrients from the nut (protein, fibre) are removed. Most of it is water. Cashew milk has a similar nutrient profile - like most nut milks.So this choice would not be ideal for people prioritizing protein. When we’re thinking about things like growth, you’re thinking about eating enough protein, so almond milk wouldn’t be a good source of that because it doesn’t have much at all. Also may not be appropriate for a lot of people due to allergies.When it comes to Vitamin D and Calcium, some almond milks are fortified and some are not. That’s why it’s medium, because some almond milks in the store have been fortified to 30%, and some nothing. This is how you know it doesn’t have those nutrients.[video_embed id='1902361']RELATED: 3 scrappy ways to reduce food waste and create flavourful recipes[/video_embed]
WHAT DOES 'FORTIFIED' MEAN?
You should always and only be going for milk alternatives that are fortified. When a lot of plant-based milks are processed, they’re stripped of the three essential nutrients that we’ve talked about (protein, calcium, Vitamin D). Fortification means those nutrients are added back to the food/beverage in order to make them nutritionally adequate for you. That’s why you never go for non-fortified products, because they’ll be severely lacking in these nutrients.Most often, it will say ‘fortified’ right on the front of the carton, but if you look at the nutrition label, you will see it says 9 grams of protein, 30 per cent vitamin D and calcium. This means that it is fortified.
OAT MILK
- Protein: Medium
- Calcium: Medium
- Vitamin D: Medium
Oat milk is better than almond and cashew milk in terms of protein content. But while it’s higher in protein, that doesn’t mean that it’s high in protein.But one great nutritional element of oat milk is that oats generally have B vitamins, which is great especially for vegans and vegetarians, because you usually get this vitamin from meat products. Vitamin B helps with blood health and a variety of processes in your body, so oat milk is a great way to get those vitamins from a plant-based beverage. It’s also higher in fibre at 2 grams per serving.
ARE MILK ALTERNATIVES FOR KIDS?
It isn’t necessarily a bad thing, but that’s why it’s important to focus on the protein content of these milk alternatives. That’s why an alternative like almond milk, for example, wouldn’t be the best option for kids because it’s low in protein content. Kids up from the ages of 2-8 need more protein to support their growth, so almond milk isn't a great option.Other nut milks are not necessarily harmful, but not nutritious enough for growing children. If you are doing a plant-based milk for babies and toddlers, go for full fat, regular soy. However, dairy milk is best.
SOY MILK
- Protein: High
- Calcium: High
- Vitamin D: High
Soy milk is one of the only plant based milks that has all nine essential amino acids proteins (essential amino acids are the compounds that form proteins that your body does not make) So you need them in your diet. Nutritionally, it is still the most similar to cow's milk. If you have thyroid issues, or have a family history of thyroid issues, you might want to check with your doctor to determine whether this is OK for you.Most assumptions about estrogen in soy milk are bogus. The estrogen in soy are plant-based estrogens, not the female-sexed estrogen. People often confuse the two, or think that this can have an effect on them. Men can drink/eat soy just fine - it will NOT cause feminization of men.
HEMP MILK
- Protein: Medium
- Calcium: Medium
- Vitamin D: Low
One of biggest misconceptions about hemp milk is that it’s a weed milk. No, it won’t make you high - there are very small trace amounts THC in it. But it does have a sort of chalky consistency that not everyone is a fan of.[video_embed id='1897131']RELATED: Cold-weather comfort foods with a healthy twist[/video_embed]When it comes to protein, Hemp Milk is confusing. While the quality of the protein has all the essential amino acids, there isn’t actually a lot of protein within a serving. So in one cup, you’ll have 3 grams, so you’d have to drink a whole lot to get that amount of protein that you’d seek in a glass of milk. And who’s going to sit around and drink 2 litres of milk to get their protein?But hemp milk is a good option for vegetarians or vegans who are seeking out more healthy fats, because it is among the highest in Omega 3 fats (which are essentially fatty acids that our body doesn’t make). Usually, we find Omega 3 fats in things like fish, flax seed or walnuts. It helps with brain health and can help combat inflammation.
RICE MILK
- Protein: Low
- Calcium: Low
- Vitamin D: Low
Rice milk has very little protein. It is definitely not a proper replacement for cow’s milk. People who are trying to go more plant-based with their food intake might see this option in the store and think it’s a healthy alternative, but it's definitely not recommended. One reason people might use it is if they have allergies that prevent them from drinking nut or soy-based milks.Rice milk is similar to almond milk (where the bulk is water). Low in calcium and vitamin D because many brands are not fortified. Try this as a cooking supplement, like coconut milk, but not as a healthy drink.
PEA MILK
- Protein: High
- Calcium: Low
- Vitamin D: Low
Pea Milk is relatively new to the plant-based market in Canada. You used to only see it in health food stores, but now you’re seeing it in more grocery stores as well. And yes, it is high in protein (around eight grams or higher per cup). Pea protein comes from yellow peas, and it contains all nine essential amino acids. So in that way, pea milk is comparable to soy milk.The only flag when it comes to pea milk is that it is not fortified with Calcium and Vitamin D in Canada (it is in the US). Until that fully fortified version of Pea Milk comes to Canada, you will be drinking pea milk that is ONLY high in protein, and low in both calcium and vitamin D. So that’s something you need to keep in mind as you would need to seek out those nutrients from other sources or supplements.[video_embed id='1900628']BEFORE YOU GO: Is it ever OK to recline on an airplane?[/video_embed]
