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Lactose intolerant? Vegan? Don’t like the taste of cow’s milk?
HFG shows you how to milk the most from plant-based ‘milks’.How much
CALCIUM
is in plant milks?
panel for at least 100mg calcium
per 100ml milk. If calcium isn’t
listed, the product’s calcium
content is probably low.Aim for protein
Dairy foods have muscle-building
protein. Some plant-based milks,
however, lack this vital nutrient.
If cow’s milk is off the menu, soy
milk is your next best choice. It
has a similar amount of protein
to cow’s milk, about 10g per
250ml. Other plant alternatives
pale in comparison — all have
less than 3g protein per serve.Boost your nutrients
Cow’s milk has plenty of other
nutrients, too, such as vitamin
B12, important for blood and
brain function, and found only in
animal foods. Vitamin A for eye
health, or ribofl avin for energy
production, are in dairy too —
but minimal or non-existent
in plant-based milks.M
ore than two-thirds
of Australian women
between 19–50 don’t
get enough calcium. For men of
the same age, roughly half have
an inadequate intake. With the
plant-based milk movement in
full swing, these stats could get
worse as more people replace
calcium-rich dairy with trendy
plant alternatives. Here’s how
to get your calcium fi x.Check for calcium
Calcium is vital for strong bones
and healthy teeth. If your intake
is low, you could be at risk of
developing osteoporosis or
brittle bones. Dairy foods are
naturally rich in calcium — but
plant milk alternatives made
from soy, almonds, coconut,
rice or oats are not.
Often plant ‘milks’ are fortifi ed
with calcium, which means it is
added during manufacturing, so
check the nutrition information=
Regularcow’smilk
300mgper 250mlglass
RDI** Recommended Daily Intake