I Don't know about you guys, but recently i've been bombarded with thousands of articles, posts and pins trying to convince me why Soya is the new Dairy, or Almond is the new Coconut, or even some that tell me to forget everything i've read and just stick to cows milk for a healthy source of calcium and protein. So I've decided to strip it back to the basics and look at each milk individually by looking at their ingredients and determining health benefits and disadvantages.
Almond
Alporo Fresh Almond Milk
Per 100ml-
Fat 1.1g
Calcium 0.12g
Vitamins D, E, B12, B2
Carbohydrates 0.1g
Protein 0.4g
Sugar 0.1
Salt 0.13
Cholesterol -
Lactose -
Almond milk has a creamy and nutty taste. It is often used by those that are lactose-intolerant or vegan.
Soy
Alpo Fresh Soya Milk
Per 100ml-
Fat 1.8g
Calcium 0.12g
Vitamins D,B2,B12
Carbohydrates 2.8g
Protein 3.0g
Sugar 2.7g
Salt 0.06g
Cholesterol-
Lactose-
A dairy alternative that is considered to be just as high in protein. Although you may want to consider a vanilla flavoured version. Soy is an acquired plant-like taste (not my personal favourite) with a thick texture.
Coconut
Koko Dairy Free
Per 100ml-
Fat 2g
Calcium 0.12g
Vitamins D,B12
Carbohydrates 1.9g
Protein 0.2g
Sugar 1.6g
Salt 0.1g
Cholesterol-
Lactose-
*Contains MCFA's (Medium-chain fatty acids)
*Fruit not nut, good for those looking for a dairy alternative but are allergic to nuts
Coconut milk comes from the meat of the coconut, it is not the water retained within the shell that is sold separately as coconut water. I use it a lot for cooking curries and sauces to create a sweet and creamy thick texture. The downside of coconut milk is that it is high in saturated fats, you may decide to use it occasionally rather than an every-day ingredient.
Cow's Milk
Tesco's Semi-Skimmed
Per 100ml-
Fat 3.6g
Calcium 0.124g
Vitamins B12
Carbohydrates 4.8g
Protein 3.6g
Sugar 9.6g
Salt 0.2g
Cholesterol- 5g per 100g
*Contains MCFA's (Medium-chain fatty acids)
*Contains lactose, a sugar and carbohydrate that is a digestible source of glucose (energy). It is made up of glucose and galactose. Often when people refer to 'bad' sugars they are referring to sucrose of fructose, and consuming these is large amounts can lead to negative effects on the body. Lactose is seen to benefit the body, one example of this is that is supports the development of the brain in children.
We are the only species that consume milk in adulthood, cows milk is meant for a baby calf. Some people believe that it is not 'needed', although some research has suggested that humans' genes have adapted to include dairy in our diets.
This is a study by Hartman et el in 2007. It suggests that when comparing milk protein with soy, milk protein demonstrates a higher rate of muscle protein synthesis (building muscle)
I hope this information has helped you out. My conclusion is that it entirely depends on what you are lacking and need more of in your diet. If you want to build muscle, chances are you're better off drinking cows milk. If you are looking for a low fat alternative Almond and Soya are what you're after, these are also good if you're trying to cram some extra vitamins in. Coconut and Soya are good if you're looking to cut carbs. Therefore, before looking for a dairy alternative I would suggest looking at your diet and seeing what you need more and less of, and whether the change is needed. Another factor that affects this is also taste! I love the taste of almond, coconut and dairy milk, but unfortunately can't bring myself to use soya, and whats the point of eating/drinking something you don't enjoy?!
K.
