Milk and Plant-Based Milk Alternatives: Know the Nutrient Difference

Milk and Plant-Based Milk Alternatives: Know the Nutrient Difference

Plant-based milk nutrition content can vary greatly from dairy milk. While cow's milk is a rich natural source of protein, calcium, vitamin B12 and other key micronutrients, plant-based milks differ in their nutrient profiles depending on the ingredients and fortification.

It's important for consumers to understand these differences in nutritional values among plant-based milk options. For instance, soy milk is higher in protein compared to almond or rice milk, while some plant-based milks may be fortified with calcium, vitamin D or vitamin B12 to match the nutrient density of dairy milk better. 

MYOM Original Oat Drink Blend contains nutrients like calcium, iodine, vitamin B12 and D3, but not dipotassium phosphate, making it a healthier, safer choice. You may find it easier to meet your daily nutrition targets and be kinder to the planet at the same time. 

When choosing a plant-based milk, check the nutritional labels for protein, calcium, vitamin B12, vitamin A, phosphorus, zinc and other micronutrients you aim to obtain from dairy milk. Nutritional contents vary among brands and types of plant-based milk. Opting for a fortified version can help increase calcium, vitamins and minerals.

Key Takeaways

  • Plant-based milks offer diverse nutritional profiles and environmental benefits compared to cow's milk, but they generally contain fewer natural nutrients. Fortification is often used to enhance their vitamin and mineral content.
  • Plant-based milks are a sustainable and ethical alternative to dairy milk, with options like oat milk having a lower environmental impact. Fortified plant milk premixes, such as MYOM, aim to provide a more balanced nutritional profile while reducing carbon footprint.
  • Plant-based milks are a sustainable and ethical alternative to dairy milk, with options like oat milk having a lower environmental impact.

Plant-Based Milk Alternatives

Soy Milk

Soy milk is one of the most nutritionally similar non-dairy alternatives to regular cow’s milk, offering a balance of protein, fats and carbohydrates. It is a complete protein containing all the essential amino acids comparable to animal sources like meat or dairy. At about 7 grams of protein per one-cup serving, it surpasses other plant-based milks in protein quality and quantity.

Additionally, soy contains helpful amounts of vitamin B12, zinc, omega-3s and iron. Studies suggest soy may also be good for heart health. Those with soy allergies or worried about extra oestrogen from soy should be cautious and ask their doctor.

Low in sugar and richer in taste than watery rice or almond milk, soy-based drinks mix well with coffee, cereals and more. Just be sure to select non-genetically modified versions and consult your doctor if concerned about excess oestrogen effects with regular intake. 

Coconut Milk

Coconut milk tastes and feels creamy but lacks its own protein, vitamins and minerals essential for health. With less protein and little calcium, vitamin D, B12, or others, plain coconut milk alone cannot nutritionally replace cow's milk.

And with almost 5 times higher artery-clogging saturated fat content per cup than 2% dairy milk, too much coconut milk may gradually raise unhealthy cholesterol over time. So, most nutrition experts recommend drinking it only in moderation.

Seeking fortified coconut milk that's a good source of calcium, vitamin D, and more helps make up for some shortfalls compared to cow's milk. But research shows the body absorbs nutrients best from whole foods like dairy and veggies. Talk to your doctor about whether coconut milk has a place in your balanced diet.

Almond Milk

Almond milk provides a light, low-calorie dairy milk substitute. However, plain almond milk lacks much of the protein, vitamins, and minerals our bodies need daily. With only about 1 gram of protein per cup, it doesn't deliver this essential macronutrient.

However, almond milk does contain useful amounts of vitamin E, an antioxidant that helps protect your body's cells from damage and inflammation. Just watch for unnecessary added sugars that can void benefits in many commercial almond milk products.

When selecting almond milk, choose varieties fortified with nutrients like calcium, vitamin D and vitamin B12 to better achieve nutritional equivalence to dairy milk. This fortification helps compensate for what unaltered almond milk lacks. Those with nut allergies must avoid almond milk due to the risks of a severe reaction.

Rice Milk

Rice milk offers a lightweight, easily digestible base from blended rice with a mild flavour. As a hydrating, low-calorie beverage, it provides an option for those sensitive to soy or nuts. However, rice milk severely lacks adequate protein, vitamins or minerals on its own.

Some sustainability concerns exist around rice milk due to the crop's water usage needs and carbohydrate density, which can impact blood sugar. But compared to almond farming's environmental impact, properly managed rice cultivation demonstrates less harm.

Seek fortified varieties enhanced with key nutrients missing in plain rice milk if opting to make it a repeated dairy milk swap. Check labels for protein, calcium, vitamins D and B12 at minimum. But also limit intake due to carbohydrate load. Heavily diluted rice milk works better as a periodic accent than a nutritionally sound mainstay. 

Oat Milk

Oat milk has surged in popularity as a vegan milk alternative. Made by blending oats and water, it has a pleasant creamy texture and mild natural oat flavour that works well over cereal or in drinks.

However, on its own, unmodified oat milk lacks much of the micronutrient diversity essential for human health found more abundantly in animal-based foods like dairy milk. For instance, oat milk is naturally low in key nutrients like protein, calcium, vitamins D3 and B12 compared to cow’s milk. Seeking out fortified versions can help compensate for these nutritional deficiencies in oat milk.

MYOM Original Oat Drink Blend packs calcium, iodine, vitamins D3 and B12 to help meet daily nutritional needs. Fortification essentially adds back in some of micronutrients lost when whole oats are processed into liquid plant-based milk. On top of that, you can control how much water comes into the bottle with the premix, so you can make the final oat milk as creamy as you need.

Another benefit of MYOM is that we’re one of the only brands in the UK that doesn’t use dipotassium phosphate in our oat milk premix. Dipotassium phosphate is a preservative and additive that doesn’t bring any benefits to your health. Having too much of this additive could be dangerous for people with kidney issues.

When choosing oat milk, opt for a fortified variety over raw to better obtain the well-rounded nutritional profile essential for good health that dairy milk provides naturally.

Pea Milk

Pea protein milk offers an ultra-smooth, allergy-friendly vegan milk with approximately 7 grams of protein per serving - more than nearly all other plant-based alternatives besides soy. This high protein content from extracted yellow pea material supplies essential amino acids for human muscle synthesis and cell repair without common allergens like nuts.

However, as a highly processed fortified product, unbiased research on pea milk remains limited regarding the absorption of added nutrients like calcium and vitamin D compared to whole food sources of these human requirements. And savoury undertones may also limit its widespread palatability relative to familiar almond or oat milk's blank canvases.

Cashew Milk

Rich and creamy cashew milk offers a nutty and subtly sweet vegan milk alternative. Made by soaking and then blending raw cashews with water, its milk-like consistency can mimic dairy as a coffee creamer or over cereal. However, plain homemade cashew milk falls short of delivering complete human proteins or multiple key micronutrients essential for health.

With just 1 gram of plant protein and traces of vital vitamins like B12 or minerals like calcium in a typical homemade batch, unfortified cashew milk provides almost no nutritional value relative to human dietary requirements. Blended nuts bring contamination risks from improperly stored, old, or processed raw materials.

Seeking a quality-tested commercial brand of cashew milk enhanced with added proteins, calcium, vitamins D & B12 can help boost its limited nutritional merits - though absorption concerns exist with fortification strategies. For those not allergic to tree nuts, opting for minimally sweetened store-bought cashew milk avoids risky homemade batches while supporting nutrients missing in freshly made. But restraint still proves wise with regular consumption.

Hemp Milk

Milk, made from crushed hemp seeds blended with water, offers a nutty flavour with slight grassy accents. With approximately 3 grams of plant proteins containing all amino acid building blocks in each cup, hemp milk gives more protein than comparable oat or rice drinks, yet less than soy or pea-based alternatives.

The essential fatty acid profile of hemp shines as uniquely rich in omega 3s compared to other plants - containing beneficial omega-3 fatty acids that aid human heart health and brain functionality. Minimal lactose allows most lactose-sensitive people to digest hemp milk well. It can lack enough vitamin D, E and calcium for human development depending on the brand formulation and age bracket.

Those exploring hemp milk should verify the purity standards of manufacturers, as hemp plants easily accumulate contaminants from soils and environments. Seeking organic hemp ensures clean material for the safest plant milk possible. Compared to cow milk, hemp succeeds as a rotational adjunct more than a consistently reliable nutritional pillar over a human lifetime due to incomplete proteins and missing key micronutrients.

Why Choose Plant-Based Milk Alternatives?

Firstly, plant milks offer dairy-free options for those with lactose intolerance, milk allergies or following plant-based diets. When comparing plant milks, check the nutrition labels to pick the option that best provides the protein, nutrients and calories you require.

For instance, MYOM is a nutritious dairy alternative packed with fibre, calcium, vitamins B12 and D, and more. It's suitable for vegans and the lactose-intolerant while being deliciously creamy like milk.

Secondly, plant-based milks tend to have a lower environmental impact related to greenhouse gas emissions and water usage. However, different plant milks vary in sustainability. While rice and almond milk have high water footprints, oat milk is recognised as one of the more eco-friendly options. But there are still emissions connected to the carton manufacturing, adding water and sending the cartons full of water to other places.

This is where MYOM comes in as an ideal option for those who want to indulge in oat milk and be kinder to the planet at the same time. In our process, we leave out the water. So, in the end, you’ll get an oozy premix where one pouch can make you up to 500ml of delicious and nutritious oat milk. All you need to do is add water and a premix to a bottle and give it a good shake. It’s exactly the little step of using water from your water tap that allows us to significantly reduce associated CO2 emissions.

Ultimately, consumers choose plant-based milk alternatives over dairy milk for health conditions, ethical diets, nutrition priorities and environmental reasons. When opting for plant milk, match the type you choose to your specific dietary needs and sustainability values. Our Original Oat Drink Blend checks all the boxes!

Advantages and Outlook for Plant-Based Milk


Some advantages exist that make plant-based milks smart choices in moderation for some people depending on needs:

  • Allergy-friendly for lactose intolerance
  • Ethical concerns over animal agriculture practices
  • Our oat milk premix MYOM has a lower carbon footprint than dairy milk and other plant-based milk because we leave out water from the process
  • Provide hydration and refreshment value

Future Outlook

Research continues to improve plant-based milk nutrition and protein quality. Innovations like our fortified liquid oat premix MYOM help match dairy’s nutritional profile more closely.

While dairy retains some nutritional advantages, diets mixing fortified options like MYOM can meet many individuals' needs. Focus on variety, moderation and whole foods.

As interest grows around integrating more planet-friendly plant foods into balanced diets, our nutritious oat drink MYOM offers an appealing starting point.

Gradually shift toward more balanced blends of responsibly raised animal and plant foods focusing on whole produce like lentils, beans, nuts and seeds.

Consult healthcare professionals for advice on navigating these options based on your health status, values and priorities.

Integrating Plant-Based Milk into a Healthy Diet

Balancing Nutrition with Plant-Based Milks

When exploring plant-based milks, focus on options fortified with sufficient protein and key micronutrients like calcium, vitamins D3 and B12 to help meet daily recommended intakes. Well-planned, balanced diets mixing both responsible animal foods and nutritious plant sources based on whole foods prove healthiest long-term across life stages.

Rather than wholly replacing established and reliable dairy milk nutrition, view plant-based additions like our smooth, subtly sweet oat milk drink MYOM as providing increased variety and sustainability benefits. Maintain overall moderation and bioavailable nutrition from minimally processed animal sources while integrating ecologically friendly plant-based beverages.

Tips for Everyday Use

Get creative with ways to implement nutritious plant-based variety by using our Original Drink MYOM in:

  • Overnight oats - Soak oats in MYOM overnight in the fridge for a protein-packed, creamy morning bowl. Top with fruit, nuts and seeds.
  • Smoothies - For a nutrient-dense boost, blend MYOM with your favourite fruit, veggies, nut butter or plant-based protein powder.
  • Lattes - Stir together warm MYOM with coffee or matcha powder for an indulgent, creamy sip.
  • Light curries - Swap dairy for MYOM and coconut milk in vegetable or chickpea curries.
  • Over granola - Sprinkle MYOM over yoghurt bowls or homemade granola for added nutrition and creaminess.
  • Baked goods - Use MYOM instead of cow's milk when baking cakes, muffins or other treats.
  • On its own - Simply enjoy a refreshing glass of MYOM by itself or with a sprinkle of cinnamon.

The options are endless for integrating sustainable plant-based additions like MYOM into balanced eating. Focus on whole foods, moderation and variety for optimal health.

Start Your Plant-Based Journey with MYOM

As interest grows around integrating more planet-friendly plant foods into balanced diets, our nutritious oat drink MYOM offers an appealing starting point.

MYOM carries a subtly sweet, creamy texture that mimics dairy milk, making it easy to enjoy over cereal, in smoothies, baking and more. It's crafted from sustainable oats and enriched with added calcium, vitamins and nutrients to help you meet daily targets.

See minimally processed MYOM as your helper for transitioning towards more varied plant foods like beans, lentils, seeds and nuts - while still enjoying a delicious, nutritious drink. Gradually shifting your diet to feature a responsible blend of animal and plant sources focuses on long-term health and sustainability.

When exploring milk alternatives like MYOM, check the nutritional composition so you understand the expected health benefits and can supplement any potential nutrient deficiencies through a balanced diet.

Retailers interested in working with us or consumers with questions about MYOM can get in touch with our team today to start your plant-powered journey! We're here to help.

Learn More About MYOM

Do you want to know more about MYOM and its nutritional benefits or uses in the kitchen? We understand! Here are resources where you can get more information:

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