Are Milk Alternatives Better for You?
This article will guide you in your decision-making process the next time a barista asks you what type of milk you want in your latte. We’ll pit 3 popular milk alternatives: soy, almond, and oat against “the contender”– fresh milk – base on factors such as nutritional benefits and environmental impact.
Fresh, whole cow’s milk
After condensed and evaporated milk, fresh milk– in particular, whole cow’s milk – stands at the top of Singapore’s milk and milk alternatives food chain, thanks to its rich, creamy flavour and nutritional value.
Nutritional benefits of fresh, whole cow’s milk
Fresh, whole cow’s milk is nutrient-rich. It contains
- Protein. Cow’s milk is a complete protein source, providing all 9 essential amino acids needed for body growth, repair, and maintenance.
- Calcium. Cow’s milk is an excellent source of calcium, crucial for bone health, muscle function, and nerve signalling.
- Vitamin D. Adequate vitamin D is essential for calcium absorption and bone health. Cow’s milk is a good source of vitamin D, especially when fortified.
- Other nutrients. Cow’s milk also provides other essential nutrients, including potassium, phosphorus, vitamin B12, and riboflavin, contributing to overall health and well-being.
Environmental impact of cow’s milk
This is where cow’s milk becomes contentious.
Cows produce large amounts of methane, a potent greenhouse gas, during digestion. This accounts for about 6% of total greenhouse gas emissions globally. Additionally, cultivating dairy feed takes up vast amounts of land and water, leading to deforestation and water scarcity in some regions.
Soy milk
Soy milk is a plant-based, vegan alternative to cow’s milk and is a popular choice among those seeking lactose-free or dairy-free options.
Nutritional benefits of soy milk
Fortified soy milk’s nutritional benefits include
- Protein. Soy milk contains approximately 7 – 10g of protein per 250ml, making it a plant-based alternative with a protein content comparable to cow’s milk.
- Low saturated fat. Soy milk is naturally low in saturated fat. A diet low in total fat and saturated fat can help reduce the risk of heart disease.
- Essential nutrients. Soy milk is often fortified with essential nutrients, such as calcium, vitamin D, and vitamin B12, ensuring adequate nutrient intake for those avoiding cow’s milk. That said, certain popular soy milk brands may lack fortified vitamin B12. It is crucial to examine nutritional labels to identify products with fortified vitamins and minerals.
- Cholesterol-free. Soy milk is naturally cholesterol-free, making it suitable for individuals with high cholesterol levels or those at risk of heart disease.
Environmental impact of soy milk
Soy milk production is less contentious than cow’s milk– especially with regard to greenhouse gas emissions and land use.
That said, the cultivation of soybeans, the key ingredient in soy milk, can have environmental consequences if not managed sustainably. Although soy milk production uses less water than cow milk production, in regions with water scarcity and drought, soybean cultivation can be water-intensive and potentially deplete water sources.
Almond milk
Like soy milk, almond milk is a vegan alternative to cow’s milk and is also a popular choice among those seeking lactose-free or dairy-free options.
Nutritional benefits of almond milk
Those watching their caloric intake เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา would be happy to know that almond milk is naturally low in calories, making it an excellent choice for those managing their weight.
The nutritional benefits of fortified almond milk include
- Heart-healthy fats. Almond milk contains monounsaturated and polyunsaturated fats, which are considered heart-healthy fats and may help lower LDL (low-density lipoprotein) cholesterol levels.
- Cholesterol-free. Almond milk is naturally cholesterol-free, making it suitable for individuals with high cholesterol levels or those at risk of heart disease.
- Vitamin E. Almond milk is a good source of vitamin E, a potent antioxidant that protects cells from damage and may support immune function.
- Calcium