By Sohaib Shams
A study published in the Lancet Planetary Health journal has warned that replacing dairy milk with plant-based alternatives may lead to deficiencies in vital nutrients such as iodine, which is essential for thyroid function and brain health. Registered nutritionist Rob Hobson told The Independent that many people swap dairy without realising they are losing key nutrients.
Cow's milk
A 200ml glass of cow's milk provides about 7g of high-quality protein, along with calcium, vitamin B12, riboflavin and iodine. Hobson noted that iodine is particularly important because dairy is one of the main sources in the UK diet. The protein and calcium content is similar across whole, semi-skimmed and skimmed milk; the main difference is fat and calorie levels.
Almond milk
Unsweetened almond milk is low in calories and saturated fat but often contains less than 1g of protein per 100ml. Hobson cautioned that almond milk does not offer the same protein, fibre or healthy fats as whole almonds, and recommended choosing a version fortified with calcium and vitamins.
Oat milk
Oat milk is creamy and popular in coffee, but its protein content is quite low compared with cow's milk. Hobson said most oat milks do not contain enough beta-glucan to deliver the cholesterol-lowering benefits of whole oats, and noted that processing creates natural sugars even in unsweetened versions.
Soya milk
Fortified soya milk is Hobson's first choice for a plant-based alternative that closely matches cow's milk nutritionally. It provides around 7g of protein per 200ml, all nine essential amino acids, and is low in saturated fat. When fortified with calcium, vitamin B12, riboflavin and iodine, it makes a very good dairy substitute.
Coconut milk
Carton coconut milk tends to be low in protein and often lacks iodine. Some brands contain more saturated fat than other plant-based options. Hobson said it is fine for flavour but nutritionally inferior to cow's milk or fortified soya milk.
Pea milk
Pea milk can provide a reasonable amount of protein, with some brands approaching cow's milk levels. It is generally low in saturated fat and can be fortified with calcium and vitamins, making it a useful alternative for those avoiding dairy and soya. Hobson advised checking labels for added calcium, vitamin B12 and protein content.
Verdict
Cow's milk remains a convenient way to obtain several essential nutrients, and there is no reason to switch if dairy is tolerated. For those avoiding dairy, unsweetened fortified soya milk is the top alternative for overall nutrient content, followed by well-fortified pea milk. Hobson stressed that not all plant-based milks are fortified and urged consumers to choose products with added calcium, vitamin B12, riboflavin and iodine.
