Are you a coffee lover who's been lured by the trend of 'healthy milk alternatives'? You might be surprised to learn that some of these popular brands are packed with hidden sugars, oils, and chemical stabilizers, turning your daily coffee into an 'ultra-processed' treat. But here's where it gets controversial...
The legal battle between Oatly and Dairy UK has shed light on the debate surrounding the word 'milk'. The Supreme Court ruled that Oatly's use of 'milk' was 'confusing', limiting their branding and forcing them to use 'oat' or 'plant-based drink' instead. But what does this mean for the health of your favorite milk alternatives? Nutritionist Nichola Ludlam-Raine takes a closer look at the ingredients and health ratings of some popular options.
OAT - BEST FOR CAPPUCCINOS
Oatly Oat Drink Vanilla (£1.80, sainsburys.co.uk), 68 kcal per 100ml
Oats are a popular dairy-free choice, but they are 'lower in protein than dairy'. Nichola advises, 'Make sure you get protein from other sources like lean meat, fish, eggs, tofu, and lentils'. Oatly's vanilla-flavored drink has 5.9g of sugar per 100ml, with half a teaspoon added sugar. While it's not your default milk due to its sugar content, it's still a better option than many others.
HEALTH RATING: 3/5
SOYA - CLOSEST TO COW'S MILK
Tesco Sweetened Soya Drink (£1.30, tesco.com), 42 kcal per 100ml
Soya is nutritionally similar to cow's milk, providing comparable protein. It's often fortified with calcium and B12, making it a good choice for those seeking protein. However, the sweetened version has 2.7g of sugar per 100ml, which can add up if you're having multiple cappuccinos a day. Nichola suggests, 'If you want the benefits of soya beans, opt for edamame beans or tofu, and choose unsweetened soya milk.'
A study in the BMC Medicine journal found that soya drinks, including sweetened ones, led to lower blood pressure, cholesterol, and inflammation when substituted for cow's milk.
HEALTH RATING: 3/5
COCONUT - PACKS IN FLAVOUR
Alpro Barista Coconut (£2.40, waitrose.com), 33 kcal per 100ml
Coconut drinks are great for enhancing recipes like pancakes and smoothies, adding flavor without extra sugar. Nichola recommends choosing unsweetened options with added vitamins and minerals, especially if consumed frequently. This Alpro product has only 0.7g of saturated fat per 100ml, but it also contains sugar and stabilizers like gellan gum.
'Ultra-processed foods are on a spectrum,' explains Nichola. 'While this coconut milk isn't in the same category as confectionery or fast food, many plant-based drinks contain stabilizers, which aren't inherently harmful and allow for added nutrients.'
HEALTH RATING: 4/5
ALMOND - A SWEET TREAT SWAP
Califia Farms Almond Barista (£2.35, sainsburys.co.uk), 28 kcal per 100ml
Almonds are packed with protein, fiber, zinc, and potassium. However, this almond drink has added sugar, which is not present in many other alternatives. Additionally, it lacks iodine and B12, and has lower protein content, making it less equivalent to other almond drinks.
HEALTH RATING: 1/5
RICE - SPLASH ON YOUR CEREAL
Rude Health Organic Brown Rice Drink (£2.40, waitrose.com), 64 kcal per 100ml
Rice drinks are not recommended for children under five due to arsenic levels. Even for adults, Nichola advises, 'Don't rely on it for nutrients. It's not a great dairy replacement due to its low protein content.' While gluten-free, it contains sunflower oil, often found in ultra-processed foods. Nichola notes, 'It's not an oil I recommend, but the amount added is very low - less than a teaspoon per liter.'
HEALTH RATING: 2/5
So, the next time you reach for a 'healthy milk alternative', consider the ingredients and health implications. Do you think these milk alternatives live up to their healthy reputation? Share your thoughts in the comments below!
