Back in the days when people went to the grocery store to buy milk, they didn't think twice about buying cow's milk. But because society has grown more health-conscious, there are now several other options to cow's milk: almond, soya, hemp, rice, and oak, to name a few.
But are these really good alternatives? The Daily Mail spoke with nutritionists Cassandra Barns and Shona Wilkinson from London and Dr. Marilyn Glenville from Kent to find out which cow milk alternatives are indeed healthy.
But are alternatives really any better for you than regular milk? Almond milk, for one, lives up to its health hype. "Almonds are a good source of minerals, including magnesium, and are also a better source of calcium than many other nuts and seeds," said Barns. "'They're also one of the best natural sources of biotin, a vitamin that we need for healthy skin and hair."
Unsweetened almond milk is even better because it's low in calories. But because it's not very creamy, it doesn't suit everybody's taste.
On the other hand, Barns and Glenville gave their thumbs down to soya milk. While they acknowledge its health benefits — such as protein, fibre, lecithin (helps people digest fats), some B vitamins and vitamin E — it has been found to affect the fertility of both men and women.
"Neither of these are likely to be an issue if you're just having the odd bit of soya milk in a cup of tea, but can be a problem for some people if they're getting through several cartons of soya milk a week, for example," said Glenville.
As for coconut milk, Barns said it might be high in saturated fats, but it does have health benefits. "Although coconut milk contains a high amount of saturated fat, research in animals has shown that it can actually decrease total cholesterol and LDL (or 'bad') cholesterol and increase HDL (or 'good' cholesterol)," she said.
Wilkinson said people should avoid sweetened versions of coconut milk. "Relative to normal milk, it contains only a small amount of protein and calcium (unless fortified with calcium) so it can't be counted as a good source of these nutrients," she said.
Another milk alternative the nutritionists approved of is cashew milk, which is creamier than its counterparts and can help hair pigmentation. It even contains manganese, which has high antioxidant levels.
They also approved of hemp milk, which is made from hemp seeds. "One of the primary benefits of hemp milk is that it has a higher omega-3 content compared to milk made from most other nuts and seeds," said Wilkinson. "Omega-3 fats can be beneficial for our heart, cholesterol levels and our skin. Hemp seeds are also a great source of magnesium – a mineral that has many vital roles in our body, including making energy from our food, and supporting our bones."
The same cannot be said of rice milk, because even its unsweetened versions contain high amounts of carbohydrates and sugars compared to other milk alternatives. Rice milk might be good for active people, but not for people who need a "staple" milk in their diet.
Lastly, oat milk has its pros and cons, but its health benefits far outweigh its high carbohydrate content. "As it's made from a grain, it's higher in carbohydrates than nut milks, but not as high as rice milk," said Wilkinson. "One of the specific benefits of oats – and oat milk – is that they contain a type of fibre called beta glucan, which has been found to help maintain healthy cholesterol levels."
