The milk minefield

Prima nutritionist Angela Dowden investigates:

Milk may add the crackle and pop to Rice Krispies and turn grains of rice into a delicious pudding, but choosing between skimmed, semi-skimmed or full-fat is no longer the only option. Our daily pint now comes with everything from added omega-3 to green-tea extract. And if you prefer not to have dairy products at all, the alternatives are plentiful. But should we be swapping cows’ milk for the likes of soya, rice or oat milk?

How healthy is cows’ milk?
All types of cows’ milk are a rich source of bone-building calcium and phosphorus, vitamin B12 for healthy nerves and vitamin B2, which is essential for releasing energy from food. Interestingly, skimmed milk is richer in calcium than semi-skimmed or whole milk. This is because calcium is found in the watery part of milk, of which there is more in skimmed. Experts say we need two dairy servings per day and that cutting milk from our diets could increase our chance of developing osteoporosis. Despite this, many of us have joined the dairy-free brigade, along with celebrities such as Carol Vorderman, who claim that milk makes them feel bloated and under par. True milk allergy (an allergic reaction, such as eczema, to cows’ milk protein) is rare. About two per cent of babies are affected, but 85 per cent lose the allergy by the age of three. Intolerance to lactose (milk sugar) is more common, causing wind, bloating and diarrhoea in about 15 per cent of Caucasians, up to 90 per cent of Asians and 70 per cent of Africans.

Are alternatives as good?
Dairy alternatives to cows’ milk, such as that from goats or sheep, are similarly nutritious. But if you’re intolerant to one you may be to all three, because they all contain lactose. Non-dairy/oat and rice milk are lactose-free, but there’s little point in swapping to these alternatives if you don’t need to. They are often lower in protein and may have less vitamins and minerals. Soya milk is an exception because it’s usually fortified with vitamins and calcium, and it contains plant phytoestrogens that may offer hormonal and bone-protective benefits.

Should you swap?
People with mild lactose intolerance can often still tolerate dairy milk if they drink small amounts on a regular basis (it helps to keep the lactose-digesting enzyme more active). But if you have significant intolerance or allergic problems, swapping to a milk alternative is essential. A top tip is to choose a product fortified with approximately 120mg calcium per 100ml (the same as cows’ milk) and preferably fortified with vitamins B2 and B12.

DAIRY

Standard pasteurised
Pros: Rich in calcium, protein and B vitamins.
Cons: A pint of whole milk supplies two thirds of a woman’s daily saturated fat limit. There are around 500 different pesticides licensed for use on the grass that non-organic dairy herds eat. The Government has tested all for safety, but some people are still concerned about trace amounts finding their way into the milk they’re drinking.
Verdict: Semi-skimmed is great for all the family, from two years old.

Organic
Pros: May contain higher amounts of essential fats and vitamin E. Organic cows are raised more naturally than non-organic herds, which are given seven times as many antibiotics.
Cons: None (as long as you choose a low-fat variety), although it’s about 30 per cent more expensive.
Verdict: The healthiest cows’ milk on the market.

UHT
Pros: It’s cheap and there is no chilling needed.
Cons: Some loss of flavour and B vitamins, but far less with modern varieties (for example Moo, 84p per litre, available from supermarkets).
Verdict: A good standby.

Goats’
Pros: Nearly as rich in calcium as cows’ milk.
Cons: If you can’t tolerate cows’ milk, you might not be able to drink this either.
Verdict: Choose it if you prefer the taste. Look for Delamere semi-skimmed (£1.19 per litre, from supermarkets), which is available with glucosamine, chondroitin and green tea to help maintain healthy joints and bones.

Sheep’s
Pros: It’s even richer in calcium than cows’ milk.
Cons: Whole sheep’s milk is very high in fat. People who can’t drink cows’ milk may react to sheep’s.
Verdict: Too fatty for general use.

Omega-3 enriched
Pros: Useful to top up kids’ intake of brain-boosting omega-3.
Cons: You’d have to drink 14 glasses of it to obtain the same amount of omega-3 as you’d get in one small portion of salmon.
Verdict: Unnecessary if your family eats oily fish. Try St Ivel Advance (£1.45 for 2 litres, from supermarkets).

NON-DAIRY

Soya milk
Pros: Good protein source and rich in isoflavones, which may ease menopausal problems.
Cons: Usually high in fat, but Alpro Soya Light (£1.39 per litre, from supermarkets) is an exception. It may not be suitable for young children or women with or who’ve had breast cancer.
Verdict: Worth drinking.

Oat milk
Pros: Oat milk, such as Oatly Organic Oat Drink (£1.39 per litre, from supermarkets), contains phenolic compounds that may help to reduce heart disease.
Cons: Low-protein and not fortified.
Verdict: Top up your calcium with green vegetables and bony fish.

Rice milk
Pros: Neutral-tasting rice milk (Rice Dream, £1.49 per litre, from supermarkets, is a common one) is available in a calcium-fortified version and suitable if you have multiple allergies.
Cons: Low in protein.
Verdict: Palatable choice.