Checklist for Plant-Based Milks: Alternatives for Those Lactose Intolerant to Cows Milk

For those with lactose intolerance, cow's milk protein allergies, or who follow vegan or vegetarian diets, plant-based milks are a highly popular alternative. Each type has unique nutritional values and flavors.

Five types of plant-based milk and who they suit.

1. Soy milk.

It has the highest protein content among plant milks and is close to cow's milk levels. It contains healthy fats and antioxidants, making it suitable for those needing muscle-building protein and vegetarians. However, soy allergy sufferers should be cautious.

2. Oat milk.

Rich in dietary fiber (beta-glucan), which helps lower cholesterol, it offers a creamy, smooth taste and texture similar to cow's milk. It's ideal for those seeking fiber and for people with nut allergies. However, oat milk has higher carbohydrates and calories than other plant milks, so it may not suit those trying to control weight.

3. Almond milk.

It provides very low calories and fat, especially the unsweetened type. It is also high in vitamin E, making it suitable for those controlling weight or calorie intake. Its downside is low protein content, and calcium-fortified versions are recommended.

4. Pistachio or cashew milk.

These are rich in vitamins, minerals, and healthy fats, with a delicious, rich flavor. They suit those seeking healthy fats and nutrients from nuts. They have low protein, so choosing calcium-fortified types is advisable.

5. Rice milk.

Low in fat with a mild taste, it is easy to drink and suitable for people with multiple food allergies, including nut and gluten allergies. However, it has low protein and may contain high carbohydrates.

Nonetheless, there are health considerations when drinking plant-based milks because their natural calcium content is lower than cow's milk. It is advisable to select products fortified with calcium and vitamins D and B12 to ensure adequate nutrient intake. Additionally, plant milks often have added sugar to improve flavor, so choose unsweetened or low-sugar versions.

Comparing nutrients in cow's milk and plant-based milks.

1. Protein: Cow's milk and soy milk have the highest protein content, with cow's milk providing higher-quality protein due to its complete essential amino acids. Almond and rice milks do not meet protein needs well.
2. Calcium: Naturally, cow's milk has the highest calcium and is better absorbed. However, most plant milks in the market are fortified with calcium and vitamin D to levels similar to or exceeding cow's milk, making them good calcium sources.
3. Calories and fat: Unsweetened almond milk is the best choice for those controlling calories or aiming for weight loss because it is very low in energy and fat.
4. Dietary fiber: Oat milk contains particularly high fiber, benefiting digestion and helping lower cholesterol.

Choosing the best milk depends primarily on health goals, such as:

• For muscle building and growth, cow's milk or soy milk are recommended.
• For weight control or calorie reduction, unsweetened almond milk is advised.
• For those experiencing bloating due to lactose intolerance, all plant milks or lactose-free cow's milk are recommended.