Confused by all the alternatives to dairy milk? We have got
your animal- free options
Just when did a simple glass of milk become so complicated?
Not so very long ago it was deemed such a wonder drink that school children
were given a free daily dose (its nutrient count includes protein, calcium,
zinc, vitamins A and B and, if you buy organic, omega 3, too). But the case
against it is getting louder: some evidence suggests drinking cow’s milk may increase
your risk of diabetes plus breast and ovarian cancers. And with increasing
awareness of lactose intolerance, it is not surprising that the number of non-
dairy milks available in supermarkets has multiplied recently. So how do they
stack up?
Coconut milk
Creamy coconut
milk has been hyped as a wonder food for being high in fibre, iron, magnesium,
zinc, folate and vitamin C, but it has hardly any protein
Creamy coconut milk has been hyped as a wonder food for
being high in fibre, iron, magnesium, zinc, folate and vitamin C, but it has
hardly any protein. Though high in sat fat, it is a type that may be good for
you. Kara Dairy- Free coconut Milk *Cals 27 Protein 0.2g Calcium 120mg Carbs
1.9g (sugars 1.6g) Fat 2g (1.9g sat fat)
Best for thickening soups, Asian curries and
smoothies.
Soya milk
Soya rivals cow’s
milk for protein, and fortified varieties provide similar calcium and vitamin B
levels
Soya rivals cow’s milk for protein, and fortified varieties
provide similar calcium and vitamin B levels. However, soya is a common
allergen and there is debate over whether a high intake is linked to cancer
risk. Stick to two to three serving a day. Sainbury’s Love Soya Cals 41 protein
3.4g Calcium 120mg Carbs 2.6g (sugars 2.4) fat 1.9g (sat fat 0.3g)
Best for protein content.
Oat milk
Oats are high in soluble fibre, which can help lower LDL
(bad) cholesterol levels.
Oats are high in soluble fibre, which can help lower LDL
(bad) cholesterol levels. They are also very low in fat. But you will not get
much protein from this milk, and you will need an enriched variety to get the
calcium and viatmins, too. Oatly Enriched Oat Drink Cals 45 Protein 1g Calcium
120mg Carbs 6.5g (sugars 4g) fat 1.5g (0.2 sat fat)
Best for lowering cholesterol.
Almond milk
Almond milk is
made from ground roast almonds and water (and, in many brands, sugar) and is
low in both cals and fat
Almond milk is made from ground roast almonds and water
(and, in many brands, sugar) and is low in both cals and fat. This one is
comparable to cow’s milk for calcium and vitamins B, E and D2, but comes
nowhere near it in terms of protein. Alpro Almond Milk Cals 24 Protein 0.5g
Calcium 120mg Carbs 3g (sugars 3g) fat 1.1g (sat fat 0.1g).
Best for slimmers.
Rice milk
Rice milk is made
from pressed, strained rice mixed with rice syrup and is easier to digest than
soya or cow’s milk
Rice milk is made from pressed, strained rice mixed with
rice syrup and is easier to digest than soya or cow’s milk. Fortified versions
provide calcium and vitamins B and D, but only a trace of protein. Plus it is
high in cals and carbs. Rice Dream Original Cals 47 Protein 0.1g Calcium 120mg
Carbs 9,4g (sugars 4g) fat 1g (0.1g sat)
Best for sensitive stomachs.
