Which whey to healthy bones - Part 2

Recently we looked at the nutritional differences between cow’s milk and soy milk. But if you are also considering other milk alternatives that are showing up in the supermarket aisles like almond milk, rice milk, oat milk and permeate-free milk, this post is for you!

By guest blogger Jenna Obeid
 

Almond, Rice & Oat Milk

These products are simply derived from their name! They are all dairy-free options so are great as milk alternatives for those who are lactose intolerant, however, be aware of their sugar content and their lack of protein & calcium.

Take a look at the ingredients list of a particular almond milk below. You can see that the top two ingredients are water and sugar, with almonds only making up 2.5% of the product.

Now have a look at the breakdown of macro-nutrients (as well as calcium) in a 250mL glass of cow’s milk & milk alternatives below.

Milk type	Protein	Total fat	Carbohydrate	Energy	Calcium
Cow’s milk, reduced fat	9.5g	3.0g	15.3g	530kJ 126 cal	303mg
Soy milk, reduced fat	8.3g	2.3g	14.8g	675kJ 161 cal	Typically 300mg when fortified (unfortified: 33mg)
Almond milk, regular	1.3g	3.0g	11.5g	325kJ 77 cal	Typically 188mg when fortified
Rice milk	0.7g	3.0g	23.7g	522kJ 125 cal	Typically 300mg when fortified
Oat milk	2.5g	2.5g	29.5g	640kJ 153 cal	Typically 300mg when fortified

So, before picking your milk type, decide what it is you want to get out of this type of drink. If you want a high-protein drink then it is probably best not to choose almond, rice or oat milk as they are much lower than cow’s and soy milk. 

Luckily, most commercial almond, rice and oat milks are fortified with minerals and vitamins (with most containing added calcium). However, it is the protein content of these drinks that makes it so nutritionally different to regular cow’s milk.

What if I'm lactose intolerant?

For those of you who are lactose intolerant and confused about the wide range of lactose-free milk alternatives on the market, before buying your milk alternative understand that if you're wanting your milk to mimic the nutrient composition of cow’s milk, it might be wise to opt for soy due to its high protein content.

Also, many organic and non-commercial brands of oat, almond and rice milk that are NOT fortified with calcium don’t even show the calcium content of the milk on their product labelling – so we can assume that unless these products are fortified with added calcium, you can’t count on these drinks for strong bones! (Note: These products will often be marketed as lower kJ options - targeting young women wanting to lose weight - but these are not a substitute for dairy milk as they lack the protein and calcium.)

In saying all this, something like almond milk can be a great base for smoothies due to its sweet and nutty taste. But always look for calcium on the nutrition panel, it should be listed & contain >100mg calcium per 100g.

What does 'Permeate Free' mean?

A relatively new label on milk products these days is permeate-free milk. Milk permeate is a by-product of milk processing which is made up of lactose and some vitamins and minerals. This ‘permeate’ is what is left over when processed dairy products, such as cheese, are made. The processed dairy product will only utilise the protein and fat from the milk, therefore the ‘permeate’ is what is left over. This is then added back in to regular cow’s milk.

 

While the nutritional differences in regular milk compared to permeate-free milk is negligible, at the end of the day it comes down to personal preference as to whether you want regular cow’s milk or permeate-free. Either types of milk can contribute to a healthy diet!

The Dietitians Association of Australia believe that the issue surrounding milk is that Australians are not consuming enough calcium-rich foods (such as milk and milk alternatives), not the permeate that is found in the milk.

More FAQs on Permeate
 

Jenna’s take-home message…

Milk and milk alternatives that are fortified with calcium are essential for healthy bones. While many new milk alternatives might be quite low in protein when compared to soy and cow’s milk, choose your milk wisely and decide exactly what it is you want to get from it!

Focus on consuming a milk type that contains a healthy serve of protein and is low in saturated fat, as well as a drink that contains a wide range of vitamins and minerals for optimal well-being (including calcium, whether it be naturally occurring or fortified).

At the end of the day, if you just want milk that tastes like real milk – enjoy the drink regularly in the way that best suits your lifestyle and preferences for good health!


Editor's note:

Thanks Jenna for this fabulous 2-part series on milk and milk alternatives. It's been wonderful having you on board this month and I look forward to hearing more from you at Cheering for Nutrition!