How healthy is your almond milk really? It may taste good and may not cause you any of the unpleasant reactions caused by cow’s milk. But though plant-based milk beverages of this kind have been on the market for a couple of decades and are advertised as being healthy and wholesome for those who are lactose-intolerant, little research has been done to compare the benefits and drawbacks of the various kinds of plant-based milk. A new study from McGill University looks at the four most-commonly consumed types of milk beverages from plant sources around the world – almond milk, soy milk, rice milk and coconut milk – and compares their nutritional values with those of cow’s milk. After cow’s milk, which is still the most nutritious, soy milk comes out a clear winner.
The researchers compared the unsweetened versions of the various plant-based milks in all cases and the figures below are based on a 240 ml serving.
Soy milk – the most balanced nutritional profile
- Concerns, however, are the ‘beany flavor’ and the presence of anti-nutrients (substances that reduce nutrient intake and digestion).
Rice milk – sweet taste and relatively little nutrition
- Concerns, apart from the high carbohydrate count, is that consumption of rice milk without proper care can result in malnutrition, especially in infants.
Coconut milk – no protein and few calories, but most of them from fat
- Nutritional values are reduced if stored for over 2 months.
Almond milk – need for complementary sources of food to provide essential nutrients
- Almonds have a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management. MUFA also helps in reduction of low-density lipoprotein (bad cholesterol).
Cow’s milk benefits & drawbacks
- But the presence of various pathogens like Salmonella spp and Escherichia coli O157:H7 in milk have been associated with disease outbreaks around the world.
Cow’s milk allergy & lactose intolerance
- Some studies have suggested that 80 % of people of African origin and 100 % of those of Asian and Indigenous American origin are lactose intolerant.
The researchers add that more work will need to be done to understand the effects of various conventional and novel processing methods on the nutritional profile, flavour and texture of these alternative milks.