It’s really good that we have the choice of so many different milks – whether dairy or plant-based – these days. But it’s important to remember that dairy milk packs a real nutrition punch, and that plant-based milk drinks aren’t as clear-cut, so it’s often necessary to fill the gaps.
Personally, I choose organic dairy milk, and yogurt and cheeses that come from it – it’s a great-value trade-up. But here are some thoughts:
Plant-based drinks can be made from many different plants, including soya, almonds, coconuts, oats and rice – and a broad selection is increasingly available in supermarkets. Depending on how they’re made, these drinks can be a good source of some nutrients. However, some almond milks are predominantly made of water (up to 80%), with some containing as little as 2% almonds. So while they can form part of a nutritious diet, drinking them as a direct replacement for cow’s milk can increase the risk of missing out on some key nutrients – choose fortified, unsweetened versions to reduce the risk of deficiency.
In the UK, cow’s milk provides protein, calcium, iodine and some B vitamins. Calcium is important for healthy teeth, strong bones and muscle function, and B vitamins help keep our nervous system healthy, maintain a healthy immune system and convert the food we eat into energy. Iodine is essential for making thyroid hormones, needed for metabolism, growth and the development of babies’ brains during gestation and early life.
There are many quick and easy switches that can be made to make a dish completely plant-based, particularly when it comes to dairy.
• Fortified, unsweetened plant-based drinks are an easy switch to replace animal milk.
• Plant-based yogurts are also now widely available – soy being the most popular – and can be used instead of plain yogurt for those avoiding dairy. Again, try to choose unsweetened versions. These yogurts are a great lower-fat alternative to mayonnaise.
• Soy and dairy-free spreads can be used in place of butter; just check the ingredients lists to make sure that the product is free of “trans” or “hydrogenated” fats.
• Dairy-free cheeses are also now available.
For more information on following a vegan diet, visit jamieoliver.com/nutrition-guidance/or seek the advice of a registered nutritionist or dietician.