The alternative milk market has exploded in recent years, with options ranging from oat and almond to soy and rice lining supermarket shelves. While many consumers are drawn to these plant-based beverages for dietary, ethical, or environmental reasons, a recent legal ruling and a closer look at nutritional content raise questions about what we’re actually drinking – and whether the term “milk” is even appropriate.
On , it was highlighted that the debate over labeling reached a turning point when Oatly, a Swedish oat drink brand, lost a legal battle with Dairy UK, the trade association representing the dairy industry. The UK Supreme Court unanimously ruled that Oatly could not use the term “milk” in relation to its products, deeming it “confusing” for consumers. Oatly must now market its products as “oat drink” or “plant-based drink” instead. This decision underscores a growing scrutiny of how alternative beverages are presented to the public.
Understanding the Nutritional Landscape
But what’s actually *in* these alternatives, and which ones are the healthiest choices? A recent analysis by nutritionist Nichola Ludlam-Raine examined several popular brands, evaluating their nutritional profiles and potential drawbacks.
Oat Milk: Best for Cappuccinos, But Watch the Sugar
Oat milk has become a favorite for its creamy texture and neutral flavor, particularly in coffee. It’s currently the most popular dairy-free option, with approximately half a million liters sold daily. However, it generally contains less protein than dairy milk, making it important to obtain protein from other dietary sources like lean meats, fish, eggs, tofu, and lentils. One popular brand, Oatly Oat Drink Vanilla, contains 5.9 grams of sugar per 100ml, with half of that coming from added sugar. While not excessive, consistently consuming beverages with added sugar can contribute to overall daily intake, which ideally should be kept under 30 grams.
Soy Milk: The Closest Nutritional Match to Cow’s Milk
Soy milk stands out as the plant-based alternative most closely resembling cow’s milk in terms of nutritional content. It provides a similar amount of protein and is often fortified with calcium and vitamin B12. A sweetened version of Tesco’s soy drink contains 2.7 grams of sugar per 100ml. While a 2024 study published in the journal BMC Medicine suggested that substituting soy drinks for cow’s milk may lead to lower blood pressure, cholesterol, and inflammation, even with sweetened varieties, opting for unsweetened soy milk is generally recommended to maximize its health benefits.
Coconut Milk: Flavorful, But Consider the Fat Content
Coconut milk can add a pleasant flavor to recipes and smoothies. Alpro Barista Coconut contains only 0.7 grams of saturated fat per 100ml, representing 4% of the daily recommended allowance. It also contains some sugar and stabilizers like gellan gum. While stabilizers aren’t necessarily harmful, they are often found in ultra-processed foods. The amount of oil added to these products is relatively low – less than a teaspoon per liter – according to experts.
Almond Milk: A Sweet Treat Swap, But Often Lacking in Nutrients
Almond milk is derived from almonds, which are rich in protein, fiber, zinc, and potassium. Research suggests almond drinks can be a source of antioxidants, potentially improving gastrointestinal health and preventing anemia. However, many almond milk brands add sugar, and some, like Califia Farms Almond Barista, lack iodine and have lower protein content compared to other alternatives. It’s important to check the label and choose unsweetened varieties when possible.
Rice Milk: Not Recommended for Young Children
Rice milk is often considered a hypoallergenic option, but it’s not without its drawbacks. It’s generally not recommended for children under five due to concerns about arsenic levels. Even for adults, it’s relatively low in protein and doesn’t offer significant nutritional benefits. Rude Health Organic Brown Rice Drink contains 5 grams of sugar per 100ml and also includes sunflower oil, another ingredient often found in ultra-processed foods.
Making an Informed Choice
The “healthiest” milk alternative ultimately depends on individual needs and preferences. For those seeking a nutritional profile closest to cow’s milk, soy milk is a strong contender. Oat milk is a good option for those with nut or soy allergies, but it’s important to be mindful of added sugar. Coconut and almond milk can add flavor, but may not provide the same level of protein or essential nutrients. Rice milk should be consumed cautiously, particularly by young children.
As the market for plant-based beverages continues to evolve, it’s crucial for consumers to read labels carefully and make informed choices based on their dietary requirements and health goals. The recent legal ruling serves as a reminder that “milk” is a term with a specific meaning, and alternative beverages should be accurately labeled to avoid confusion.
It’s also important to remember that fortified plant-based drinks, like those from Oatly, are included in dietary guidelines, suggesting they can contribute to a healthy diet when chosen thoughtfully.
