Which milk substitute is better and which brand is recommended?

Cow's milk is not what it used to be when I was a child. In recent decades, cow's milk has become a more industrialized product, with widespread use of antibiotics, growth hormones and possibly pesticides to increase productivity. To that you may add packaging. 

In addition, about 65% of the world's adult population suffers from some level of lactose intolerance, which leads to symptoms such as bloating, abdominal pain and diarrhea after consuming dairy products. It should also be remembered that lactose, as a sugar, can be less suitable for diabetics, especially if consumed in large quantities and even more so if it is "flavored". As a result, the milk substitute market continues to grow every year, and in the US alone has reached $3.8 billion in 2024. 

But abundance, like abundance, brings with it a multitude of brands and flavored products whose connection to health comes down to the label.

How do you choose a milk substitute? Here are a few points to think about and check before you buy:

Soy milk:

Advantages: High protein content (about 3.8 grams per 100 ml), similar to cow's milk. Rich in potassium, magnesium, iron, B vitamins such as B1, B2, B3, B6 and folic acid. In addition, it contains isoflavones, natural phytoestrogens that may contribute to hormonal balance.

Disadvantages: Its calcium content is relatively low.

Almond milk:

Advantages: Low in calories and saturated fat, rich in vitamin E - an important antioxidant for skin, heart and immune system health. There are also small amounts of magnesium, potassium, iron and fiber.

Disadvantages: Low in protein and calcium (about 0.5 grams per 100 ml)

Oat milk:

Advantages: Creamy texture. Also contains small amounts of iron, potassium, B1 and folic acid.

Disadvantages: High in carbohydrates and may elevate dramatically sugar levels. Relatively low in protein and calcium (about 1 gram per 100 ml).

Important to note:

I am not bothered when I see a low amount of protein or calcium. Milk is not food, so if you are deficient in one or another vitamin, calcium or protein - enrich your diet with legumes and green vegetables - they will both satisfy and provide a balanced and complete diet.

I am very bothered by sweetened "milk substitute" drinks in a variety of flavors (chocolate, vanilla, caramel, etc.)

Recommended brands:

I look for a short and clear list of ingredients that anyone can understand. 

In addition, I do not want to see oils there, especially not canola (rapeseed oil)  nor added sugar or preservatives from the E family. 

Organic is even happier. Here are some of my favourites: 

• The Bridge (Italian)

• ISOLA BIO (Italian)

• RUDE HEALTH (UK)

• THREE TREES (US)

• PLENISH (UK)
  

Less recommended brands:

• ALPRO - depends on the product - check

• OATLY -  depends on the product - check

Another great way to enjoy non-dairy milk is to make one at home - Almonds are the easiest. 

Enjoy!