Lorraine Williamson
In recent years, plant-based beverages have surged in popularity as alternatives to cow’s milk. However, the Organisation of Consumers and Users (OCU) has raised concerns about potential consumer confusion, noting that many of these drinks do not offer the same nutritional benefits as traditional milk.
Despite being marketed under the term “milk,” their composition differs significantly from animal-derived milk.
Clarifying terminology: Milk vs. plant-based beverages
Traditionally, the term “milk” refers to the liquid produced by the mammary glands of mammals, such as cows, goats, or sheep. The food industry, however, has adopted this term to promote plant-based beverages, leading to consumer confusion. The OCU emphasises that, with the exception of “almond milk,” European Union regulations prohibit the use of the term “milk” for plant-based products. Despite this, many consumers continue to refer to these beverages as “milk,” potentially misunderstanding their nutritional properties.
Nutritional analysis: Key differences
An analysis by the OCU reveals that most plant-based beverages consist primarily of water and additives. These offer limited nutritional value compared to cow’s milk. For instance, whole cow’s milk provides approximately 3.15 grams of protein per 100 millilitres. Whereas, many plant-based drinks, such as those made from rice or oats, contain less than 0.5 grams of protein per 100 millilitres. Additionally, these beverages often have lower levels of calcium and other essential micronutrients unless they are fortified. It’s also noteworthy that some plant-based drinks contain added sugars, increasing their caloric content without significant nutritional benefits.
Pros and cons of dairy milk vs. plant-based milk alternatives
When choosing between dairy milk and plant-based alternatives, it’s essential to consider their respective advantages and disadvantages.
Nutritional content
-
Dairy milk: Rich in protein, calcium, vitamin D, and other essential nutrients, dairy milk provides approximately 3.15 grams of protein per 100 millilitres. It’s a complete protein source, containing all nine essential amino acids. However, it also contains saturated fats and cholesterol, which some individuals may need to monitor.
-
Plant-based milks: The nutritional profile varies among different plant-based milks. For instance, soy milk offers a protein content comparable to dairy milk and is often fortified with calcium and vitamins. Almond and rice milks typically have lower protein levels and may lack essential nutrients unless fortified. Some plant-based milks also contain added sugars and thickeners, so it’s crucial to read labels carefully.
Digestibility and allergies
-
Dairy milk: Contains lactose, which can cause digestive discomfort for lactose-intolerant individuals. Additionally, some people may have allergies to dairy proteins.
-
Plant-based milks: Generally lactose-free and suitable for those with lactose intolerance. However, certain plant-based milks, like soy or nut-based options, can trigger allergies in susceptible individuals.
Environmental impact
-
Dairy milk: Production involves significant greenhouse gas emissions, substantial water usage, and considerable land requirements.
-
Plant-based milks: Generally have a lower environmental footprint. However, some, like almond milk, require considerable water for cultivation, while soy milk production has been linked to deforestation in certain regions.
Understanding “zero” in plant-based milks
When plant-based milks are marketed with terms like “zero,” it typically refers to the absence of specific components, such as “zero sugar,” “zero fat,” or “zero lactose.” This labelling indicates that the product does not contain the specified ingredient, catering to consumers seeking to avoid certain dietary components. It’s important to note that “zero” does not imply the absence of all components; rather, it highlights the exclusion of particular elements.
“No sugar added” and “zero sugar”
The terms “no sugar added” and “zero sugar” on product labels have distinct meanings that can influence consumer choices.
No sugar added: This label indicates that no sugars or ingredients containing sugar were added during the processing or packaging of the product. However, the product may still contain naturally occurring sugars, as seen in fruit juices or dairy products. Additionally, such products might include artificial sweeteners or sugar alcohols to enhance sweetness without adding sugar.
Zero sugar: Also referred to as “sugar-free,” this designation means that a product contains less than 0.5 grams of sugars per serving, encompassing both natural and added sugars. To maintain sweetness, these products often incorporate artificial sweeteners or sugar substitutes.
Understanding these distinctions is crucial for consumers aiming to manage their sugar intake effectively.
Recommendations for consumers
The OCU advises consumers to carefully read product labels to understand the actual composition of these beverages. It’s crucial not to assume that all plant-based drinks are nutritionally equivalent to cow’s milk. For those seeking alternatives due to health reasons or personal preferences, it’s recommended to choose plant-based beverages fortified with calcium and vitamin B12, containing at least 6 grams of protein per 250 millilitres. Moreover, consumers should avoid products with added sugars and unnecessary additives.
While plant-based beverages can be a viable option for those looking to replace cow’s milk, it’s essential to be informed about their nutritional differences. The OCU stresses the importance of making conscious and well-informed choices. Avoid marketing strategies that may mislead consumers about the actual benefits of these products.
Also read: Butter v margarine v olive oil