The rise of trendy 'healthy milk alternatives' has sparked a debate: Are these plant-based drinks as nutritious as they claim to be? Prepare to uncover the truth behind the hype!
In today's coffee culture, opting for an 'almond flat white' is the new cool. But here's the catch: these trendy milk alternatives might not be as healthy as you think.
Despite only a third of UK households actually consuming plant-based 'milks', these drinks have become a symbol of health-consciousness and trendiness. However, a recent legal battle between Oatly and Dairy UK has brought attention to the fact that these alternatives are not, in fact, milk.
The Supreme Court ruled that the word 'milk' should only refer to the animal product, and Oatly's attempt to trademark 'post-milk generation' was deemed confusing. Now, they must use 'oat drink' or 'plant-based drink' instead.
So, what are these milk alternatives made of, and are they really a healthy choice? Let's dive in and explore the options, with expert insights from nutritionist Nichola Ludlam-Raine.
Oat Drink: The Cappuccino Companion
Oatly's Oat Drink Vanilla is a popular choice, with half a million litres sold daily. However, Nichola points out that it's lower in protein compared to dairy milk, so it's important to ensure you're getting protein from other sources like lean meats, fish, eggs, tofu, and lentils.
This vanilla-flavored drink contains 5.9g of sugar per 100ml, with half a teaspoon being added sugar. Nichola advises keeping added sugar intake below 30g per day, so this drink shouldn't be your go-to milk alternative.
Health Rating: 3/5
Soya Drink: Closest Match to Cow's Milk
Tesco's Sweetened Soya Drink is a good option for those seeking a similar protein content to cow's milk. It's often fortified with calcium and B12, making it a nutritious choice.
However, the sweetened version contains 2.7g of sugar per 100ml, which can add up quickly if you're having a few cappuccinos a day. Nichola suggests opting for unsweetened soya milk and enjoying the benefits of soya beans through edamame or tofu.
A 2024 study published in BMC Medicine found that substituting cow's milk with soya drinks, including sweetened ones, led to lower blood pressure, cholesterol, and inflammation.
Health Rating: 3/5
Coconut Drink: Flavorful Addition
Alpro's Barista Coconut drink is a great way to boost the flavor of your recipes without adding sugar. Nichola recommends choosing unsweetened versions with added vitamins and minerals, especially if consumed frequently.
This Alpro product contains only 0.7g of saturated fat per 100ml, along with sugar and stabilizers like gellan gum. Nichola explains that ultra-processed foods exist on a spectrum, and while plant drinks may contain stabilizers, they aren't inherently harmful and can provide added nutrients.
Health Rating: 4/5
Almond Drink: A Sweet Treat
Califia Farms' Almond Barista drink is a source of protein, fiber, zinc, and potassium. Research shows that almond drinks can be rich in antioxidants, improving gastrointestinal health and preventing anemia.
However, this particular version contains added sugar, which is not the case with many other almond drink alternatives. Nichola also notes that it lacks iodine and B12, which are often added to other almond drinks.
Health Rating: 1/5
Rice Drink: A Cereal Companion
Rude Health's Organic Brown Rice Drink is not recommended for children under five due to arsenic levels. Even for adults, Nichola advises against relying on it for nutrients as it's very low in protein and not a great dairy replacement.
It's gluten-free, which is beneficial for those with coeliac disease, but it contains sunflower oil, often found in ultra-processed foods. Nichola explains that while she doesn't recommend sunflower oil, the amount added to these products is very low.
Health Rating: 2/5
So, there you have it! While these milk alternatives have their pros and cons, it's important to read the labels and make informed choices. Remember, a balanced diet is key to a healthy lifestyle.
What's your take on these trendy milk alternatives? Do you think they live up to the hype? Share your thoughts in the comments below!
