A team of researchers from the University of Brescia in Italy and the University of Copenhagen in Denmark compared 10 popular plant-based milk alternatives (PBMAs)—like almond, soy, oat, and rice milk—with two types of dairy milk.
Their findings reveal some surprising nutritional trade-offs that could affect your health.
One major issue? The processing. Most plant-based milks undergo Ultra High Temperature (UHT) treatment to sterilize and extend shelf life.
This heating process often triggers chemical reactions, like the Maillard reaction, which reduces the availability of essential amino acids in the protein content.
Let’s take a look at the nutritional gaps…- Protein Levels: Cow’s milk contained more protein than 8 out of 10 PBMAs tested. Soy milk was the exception, but its amino acid availability was still lower after processing.
- Amino Acids: Essential amino acids, critical for muscle repair and overall health, were significantly higher in dairy milk.
- Unexpected Compounds: Some plant-based milks contained traces of concerning substances like acrylamide, a carcinogen, and hydroxymethylfurfural (HMF), a reactive compound. These were found in small, non-dangerous quantities but highlight the effects of processing.
This research isn’t about saying plant-based milks are “bad.” They do offer unique health benefits—oat milk, for example, has been linked to cancer protection. However, the study emphasizes the importance of understanding what you're gaining—and potentially losing—when you make the switch.
While dairy milk provides a balance of protein and nutrients with minimal processing, many PBMAs rely on fortification to mimic dairy’s nutritional profile.
If you enjoy plant-based milks, you don’t need to ditch them. But consider incorporating organic, minimally processed dairy into your diet to ensure you’re getting enough essential nutrients.
Here are a few tips:- Opt for Organic: Choose organic milk or cheese for a cleaner, less processed option.
- Homemade Alternatives: Make your own almond or oat milk to avoid added chemicals and control the ingredients.
- Protein-Rich Foods: Supplement plant-based milks with natural protein sources like eggs, legumes, and nuts.
- Focus on Balance: Instead of eliminating one type of milk entirely, find a mix that works for your nutritional needs.
The bottom line? Organic dairy might just be the unsung hero your health needs.
To embracing dairy,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
Sources:
Nield, D. (2024, December 18). Swapping Cow’s Milk For Plant-Based Could Cost Vital Nutrients. ScienceAlert. https://www.sciencealert.com/swapping-cows-milk-for-plant-based-could-cost-vital-nutrients
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