Choosing the Right Plant-Based Milk for You and Your Child

As more families explore plant-based options, finding the perfect milk alternative for you and your little one can feel overwhelming. Let's break down some popular choices and what to look for to help you make an informed decision! 

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Why Consider Plant-Based Milk?

Recent research has highlighted several potential benefits of choosing plant-based milk over traditional cow's milk for the following reasons:

1. Reduced Risk of Atopic Conditions

In a recent systematic review of randomized controlled trials, 51% of the children participating in the study found a significant improvement in body surface area with eczema when they excluded eggs and dairy as compared to the participants with eczema who continued to follow a diet with eggs and dairy. 

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2. Lower IGF-1 Levels

Insulin-like Growth Factor 1 (IGF-1) is heavily present in dairy products and has been associated with increased cancer risk. Research suggests that cow's milk consumption increases IGF-1 levels, while plant-based diets are associated with lower levels, potentially reducing the risk of certain cancers. 

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3. Leaky Gut 

Research indicates that certain components in cow's milk may contribute to increased intestinal permeability, often referred to as "leaky gut." Studies find that consumption of A1 beta-casein, a protein found in most conventional cow's milk, may contribute to gastrointestinal inflammation and increased gut permeability. 

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4. Environmental Impact

Research shows that producing cow's milk has a significantly higher environmental impact in terms of land use and greenhouse gas emissions compared to plant-based alternatives such as oat milk.

In fact, cow’s milk production, according to Poore and Nemecek, causes approximately 

• 3 times more greenhouse gas emissions,
• Uses about 10 times more land,
• Consumes between 2 and 20 times more freshwater than plant-based milk alternatives. 

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7 Things to Look for When Choosing a Plant-Based Milk:

1. Protein Content

Aim for options with at least 7-8 grams of protein per cup, especially for growing children. Consider:

• Soy milk: Often contains about 7-8 grams of protein per cup.
• Pea milk: Typically provides around 8 grams of protein per cup.

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2. Fortification

Look for milks fortified with calcium and vitamin D to support bone health. Vitamin B12 is also a valuable addition, particularly for vegan diets.

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3. Sugar Content

Choose unsweetened varieties whenever possible. Some flavoured options can contain as much sugar as a dessert!

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4. Additives

Fewer ingredients often mean a less processed product. Watch out for unnecessary additives like carrageenan or excessive oils, as well as emulsifiers and gums (to increase creaminess). 

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5. Nutrient Density

Compare the overall nutritional profile. Some milks may be fortified but still lack other essential nutrients.

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6. Taste and Texture

The best milk is one your child will actually drink. Consider trying a few options to find the right fit.

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7. Allergens

Be aware of potential allergens, especially if your child has sensitivities. For example, soy and tree nuts are common allergens.

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Popular Plant-Based Milk Options 

With so many options out there, it’s hard to decide which plant-based milk best suits your child’s needs. Here are a few options to consider: 

Soy Milk: A Nutritional Powerhouse 

Soy milk often comes closest to cow's milk in protein content. A 2017 study by Vanga and Raghavan found that soy milk had the most balanced nutritional profile among plant-based milks. It's a great option for growing children, as it contains essential amino acids and is often fortified with calcium and vitamin D.

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Almond Milk: Light and Low-Calorie 

While almond milk is popular for its light taste, it's important to note that it's lower in protein and calories compared to soy milk. If you opt for almond milk, ensure your child gets protein from other sources in their diet.

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Oat Milk: The Creamy Contender 

Oat milk has gained popularity for its creamy texture and neutral taste. It's often fortified with calcium and vitamin D, making it a good choice for bone health. However, be mindful of added sugars in its flavoured varieties.

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Takeaway

Remember, every child is unique, and what works for one family might not work for another. Always consult with your pediatrician before making significant changes to your child's diet, especially if there are any allergies or nutritional concerns.

Whichever milk you choose, the best plant-based option for your family is one that your child enjoys drinking and that fits into your overall balanced diet.