Get the lowdown on lactose free and plant-based milk

Oat, soy, almond and coconut. We compare the nutrition, price and sustainability of plant-based milks and find out if plant-based milk is better

Text: Tiff H

As children we were told to drink our glass of milk if we want to grow. While cow and other animals’ milk is a good source of calcium, we’re increasingly seeing a shift to plant-based milk such as oat, soy, almond and coconut milk for health and environmental reasons. But is it the case that lactose free milk is better?

The misconception that dairy, and milk in particular, is the best source of calcium gained prominence in the 1980s due to the lobbying activities of the monolithic dairy industry on western governments. In most parts of Asia, however, this dairy-forward diet didn’t make much sense given the high rates of lactose intolerance in the population. An estimated 90-100% of adults in East Asia and 80% in Central Asia have an impaired ability to digest lactose. This contrasts with around 2% in Denmark.

Additionally, dairy is also known to stimulate the release of insulin. This is thought to be the reason that dairy consumption is linked to increased rates of acne and other types of skin blemishes. These hormones are also believed to increase the risk of certain cancers — especially prostate cancer.

The growth of lactose-free milk options is also linked with a growing eco-conscious population. A study by researchers at the University of Oxford showed that producing a glass of dairy milk results in almost three times more greenhouse gas emissions than any plant-based milk or lactose free milk and it consumes nine times more land than any of the milk alternatives. Read on for the intel on oat, soy, almond, and coconut milk.

Oat milk

Oat milk consists of steel-cut oats or whole oats that are soaked in water, blended, and then strained with a cheesecloth. It’s easy to make at home if you have a blender or you can get your hands on some from our favourite brands Oatly, Minor Figures or Pureharvest.

What we love: Oat milk is rich, creamy and delicious (Oatly even has a barista edition, which is fully foam-able and perfect for your latte, cappuccino or tea. It’s completely plant-based, gluten-free and sustainable; oats use 80% less land to grow than dairy milk requires and a litre of oat milk needs about 48 litres of water produce. In terms of water, oat milk is much lower impact than other plant-based milks.

In terms of nutrition it contains less fat and more fibre and iron than regular milk and more protein than most plant-based milks.

What could be better: A 200ml glass of oat milk is responsible for around 0.18kg of CO2. That's slightly more than almond milk, though it’s less than soy or cow's milk. Additionally, watch out for high amounts of added sugar and preservatives.

Soy milk

Soy milk was one of the first plant-based alternatives to appear on the market. It’s made from soybeans, and many brands fortify their soy milk with vitamins and minerals such as vitamin D and calcium. Some popular soy milk brands include Silk and Nutrisoy.

What we love: Compared with almond, hemp, and oat milk, this milk alternative has the highest amount of protein per serving. It is rich in protein, low in sugar, and offers a couple of grams of fibre per cup, all for just 80 calories.

Soy ‘milk’ also contains some vitamin K which we need for blood clotting, phosphorus, which is a mineral that also contributes to strong bones, and potassium, needed to help keep the heart healthy.

What could be better: Soy milk has a very good environmental performance in terms of water, global warming potential and land-use. However, a major environmental concern is the need to clear and convert large areas of native vegetation to grow soybeans.

Almond milk

Almond milk is made of ground almonds and water but can include other ingredients depending on the type. It has a pleasant, nutty flavour and a creamy texture similar to that of regular milk. For this reason, it is a popular choice for people following a vegan diet and those who are allergic or intolerant to dairy. You can find almond milk in most supermarkets, usually in the health food section. It’s also very easy to make at home. 

What we love: With only 39 calories per cup, almond milk is very low in calories compared with cow’s milk and other plant-based beverages. It also contains various nutrients. Almond milk is an excellent and natural source of vitamin E, which is a fat-soluble antioxidant that helps protect your body from free radical damage.

What could be better: Almonds require more water than any other dairy alternative, consuming 130 pints of water to produce a single glass of almond milk, according to the Oxford study. Additionally, commercial beekeepers who send their hives to almond farms are seeing their bees die in record numbers.

---