When children are ready to wean from breast milk or formula, parents often question
what type of milk to offer. Is plant milk better than cow milk or is cow milk better than plant
milk? This decision is not always clear cut and may depend on medical factors (allergies, lactose
intolerance), lifestyle factors (family adherence to a vegan diet), environmental concerns (carbon
footprint), social concerns (hormone or antibiotic use in dairy cattle), or ethical concerns
(farming practices).
Cow milk is still the recommended choice for children because of the balanced
distribution of energy between carbohydrate, fat, and protein, complete essential amino acid
profile, and source of nine essential nutrients. Cow milk is considered an excellent source of
calcium, phosphorus, vitamin B12, and riboflavin and a good source of pantothenic acid, niacin,
potassium, vitamin A, and vitamin D. In addition to nutrient composition, the creamy taste and
texture are appealing sensory attributes. Whole milk can be a great choice for growing toddlers
or anyone who needs extra calories in their diet.
Plant milk is derived from nuts (almonds, cashews, coconut), seeds (flax, hemp), legumes
(soy, pea), or cereal grains (rice, oat). They are made from filtered water, dissolved or
disintegrated plant material, and often contain starches and thickeners to improve consistency
and shelf life. Many (but not all) plant milks are fortified with vitamins and minerals (usually
calcium, vitamin D, and vitamin B12) to mimic the levels present in cow milk.
Not all plant milks are created equal as each type of plant milk offers a unique nutrient
profile and varies widely in macronutrient and micronutrient composition. Some characteristics
of common plant milks are outlined here.
Soy Milk: Soy protein contains all the essential amino acids and is the most nutritionally
balanced of the plant-based milks. The protein content of soy milk is equivalent to cow
milk per 8 oz serving. It is low in saturated fat, a naturally good source of omega-3 fatty
acids, fiber, manganese, and magnesium, and is often fortified with calcium, vitamin D,
vitamin A, and B12.Almond Milk: Unsweetened versions are known to be very low in calories, high in
monounsaturated fatty acids (MUFA), and high in vitamin E. Even though almonds are a
good source of protein, manganese, magnesium, and copper, almond milk is not because
these properties are removed with the pulp during processing leaving unfortified almond
milk with little nutritional value.Rice Milk: Rice is high in carbohydrate, low in fat, and contains very little protein.
During processing, the carbohydrate, it is broken down into sugar giving rice milk a
naturally sweeter taste. Unfortunately, rice milk contains no fiber and lacks vitamins and
minerals unless fortified.Coconut Milk: The commercial ready to drink coconut milk found in cartons at your
local grocers is a diluted version of the concentrated canned coconut milk. While the
canned milk is very high in calories (primarily from fat), the liquid version is lower in
calories, fat, and a poor source of protein (if any). Coconut milk contains fiber, iron, and is a good source of potassium. Fortification is required as it does not naturally contain
calcium, vitamin A, or vitamin D.Oat Milk: Oat milk is low in fat, higher in carbohydrate, and contains half as much
protein as a serving of cow milk. It contains fiber, iron, vitamin E, and folic acid and can
be fortified with calcium, vitamin D, and B12. Oat milk is known for a mild flavor and a
viscosity that is comparable to low-fat cow milk.Pea Milk: Naturally high in protein, fiber and potassium. Some manufacturers may add
vegetable oil to increase fat content and make it creamier. Often fortified with calcium,
vitamin A, vitamin D, and phosphorus.Hemp Milk: Made from seeds of the hemp plant, this plant milk provides a complete
protein source containing all the essential amino acids. Hemp milk is rich in omega-3
fatty acids, a good source of magnesium, and contains some calcium, fiber, iron, and
potassium. The very low amounts of tetrahydrocannabinol (THC) in hemp milk do not
induce any psychoactive effects.Flax Milk: Low in calories and protein but rich in omega-3 fatty acids. Naturally
contains soluble and insoluble fiber as well as some vitamin A, B12, and D. The taste of
flax milk is generally widely accepted.Cashew Milk: Like almond milk, most of the protein and naturally occurring vitamins
and minerals are lost during processing making this product low in nutritional value
without fortification. Cashew milk tends to be creamier than almond milk and is a good
source of vitamin E.The nutritional profile of each plant milk depends on the plant source, manufacturing
process, and degree of fortification. When selecting a plant milk, it is important to read the label
to find the product best suited for your needs.by Lisa Grentz, MS, RD, CD
References:
1. https://doi.org/10.1007/s13197-017-2915-y
2. https://www.google.com/url?sa=D&q=https://www.practicalgastro-digital.com/practicalgastro/january_2018/MobilePagedArticle.action%3FarticleId%3D1340030&ust=1600885200000000&usg=AOvVaw29TqjNxnIMt02HLPN-QiZa&hl=en&source=gmail