tag:theconversation.com,2011:/fr/topics/soy-milk-4699/articlesSoy milk – The Conversation2022-09-07T05:08:43Ztag:theconversation.com,2011:article/1868132022-09-07T05:08:43Z2022-09-07T05:08:43ZHave you heard soy is linked to cancer risk or can ‘feminise’ men? Here’s what the science really says<figure><img src="https://images.theconversation.com/files/477598/original/file-20220804-11251-1oj1s3.jpg?ixlib=rb-1.1.0&rect=0%2C22%2C1917%2C1247&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://pixabay.com/photos/food-meal-lunch-dinner-stinky-tofu-3160623/">Image by Peter Chou from Pixabay.</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>Soy is common in many Asian cuisines, and is growing more popular in Western countries as many people aim for predominantly plant-based diets. It offers many potential health benefits and is generally cheaper than meat.</p>
<p>However, you might have heard soy is linked to cancer risk, or that it can have a “feminising” effect on men.</p>
<p>But what does the research actually say on this?</p>
<p>In fact, most research finds eating a moderate amount of soy is unlikely to cause problems and may even provide benefits. All said, you can safely include moderate amounts of soy foods in your <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans">daily</a> diet.</p>
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Read more:
<a href="https://theconversation.com/why-australian-dietary-recommendations-on-fat-need-to-change-67543">Why Australian dietary recommendations on fat need to change</a>
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<h2>Does soy ‘feminise’ men? Not likely</h2>
<p>Soy is rich in high quality protein, and contains B vitamins, fibre, minerals and the isoflavones daidzein, genistein and glycitein.</p>
<p>Isoflavones have a similar structure to natural estrogen and are sometimes called “phytoestrogens” (phyto means plant). Soy isoflavones can bind to estrogen receptors in the body. They can act in a way similar to natural estrogen but with a much, much <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans#soybeans-and-phytoestrogens">weaker effect</a>.</p>
<p>Some studies have flagged concerns but these tend to be related to people consuming extremely high amounts of soy – such as one unusual <a href="https://www.sciencedirect.com/science/article/abs/pii/S1530891X20433038">case report</a> about a man with gynecomastia (enlarged breast tissue in men) who, it turned out, was drinking almost three litres of soy milk a day.</p>
<p>As one literature review <a href="https://www.mdpi.com/2072-6643/10/1/43/htm#B280-nutrients-10-00043">noted</a>, many of the other studies highlighting concerns in this area are are based on animals <a href="https://pubmed.ncbi.nlm.nih.gov/18685713/">trials</a> or rare one-off <a href="https://pubmed.ncbi.nlm.nih.gov/21353476/">cases</a> (case reports).</p>
<p>The same literature review <a href="https://www.mdpi.com/2072-6643/10/1/43/htm#B280-nutrients-10-00043">noted</a> that while more long term data in Western countries is needed, moderate amounts of soy in “traditional soy preparations offer modest health benefits with very limited risk for potential adverse health effects.”</p>
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<a href="https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Edamame beans sit in a bowl." src="https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/477601/original/file-20220804-22-rohu21.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Soy is rich in high quality protein, and contains B vitamins, fibre, minerals and powerful antioxidants.</span>
<span class="attribution"><span class="source">Image by PublicDomainPictures from Pixabay.</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<h2>What about soy and cancer risk?</h2>
<p>One <a href="https://pubmed.ncbi.nlm.nih.gov/19403632/">study</a> of 73,223 Chinese women over more than seven years found:</p>
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<p>Women who consumed a high amount of soy foods consistently during adolescence and adulthood had a substantially reduced risk of breast cancer. No significant association with soy food consumption was found for postmenopausal breast cancer.</p>
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<p>This could be due to different types and amounts of soy eaten (as well as genetics).</p>
<p>Some <a href="https://pubmed.ncbi.nlm.nih.gov/11573864/">animal trials</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/11431339/">studies</a> in cells show very high doses of isoflavones or isolated soy protein may stimulate breast cancer growth, but this is <a href="https://www.hsph.harvard.edu/nutritionsource/soy/#:%7E:text=Soy%20isoflavones%20can%20bind%20to,Type%20of%20study.">not evident</a> in human trials.</p>
<p>A <a href="https://journals.lww.com/md-journal/Fulltext/2017/08180/Soy_food_intake_and_risk_of_gastric_cancer__A.40.aspxlink?">study</a> in Japanese males reported high intake of miso soup (1-5 cups per day), might increase the risk of gastric cancer. </p>
<p>But the authors also said:</p>
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<p>We thought that some other ingredients in miso soup might also play a role […] For example, high concentrations of salt in miso soup could also increase the risk of gastric cancer.</p>
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<a href="https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/477603/original/file-20220804-12-qales6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Miso soup contains fermented soybeans.</span>
<span class="attribution"><span class="source">Image by likesilkto from Pixabay.</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<h2>What about heart health?</h2>
<p>Soy contains isoflavones, healthy fats like polyunsaturated fats, fibre, vitamins and minerals, and is also low in saturated fat.</p>
<p>Swapping meat in the diet with soy products is going to reduce the amount of saturated fat you eat while also boosting intake of important nutrients.</p>
<p>A <a href="https://pubmed.ncbi.nlm.nih.gov/34076716/">study</a> with nearly half a million Chinese adults free of cardiovascular disease, showed those who consumed soy four or more days a week had significantly lower risk of death from a heart attack compared with those who never ate soy.</p>
<p>Replacing red meat with plant proteins including soy products has been <a href="https://www.bmj.com/content/371/bmj.m4141">associated</a> with a lower risk of developing heart disease.</p>
<h2>A moderate intake is fine</h2>
<p>If you want to include soy in your diet, choose whole soy foods like calcium-enriched soy beverages, tempeh, soy bread, tofu and soybeans over highly processed options high in salt and saturated fat.</p>
<p>Research on soy is ongoing and we still need more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793271">long-term data</a> on intakes in Australia and health benefits.</p>
<p>Overall, however, moderate amounts of soy foods can be consumed as part of a healthy diet and may even help with some symptoms of <a href="https://pubmed.ncbi.nlm.nih.gov/25316502/">menopause</a>.</p>
<p>According to the Victorian government’s <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/soybeans">Better Health Channel</a>:</p>
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<p>one or two daily serves of soy products can be beneficial to our health.</p>
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<p>Harvard University’s School of Public Health <a href="https://www.hsph.harvard.edu/nutritionsource/soy/">says</a> soy: </p>
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<p>can safely be consumed several times a week, and probably more often, and is likely to provide health benefits – especially when eaten as an alternative to red and processed meat.</p>
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<p>So don’t stress too much about the soy milk in your coffee and tea or the tofu burger for lunch.</p>
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Read more:
<a href="https://theconversation.com/soy-oat-almond-rice-coconut-dairy-which-milk-is-best-for-our-health-146869">Soy, oat, almond, rice, coconut, dairy: which 'milk' is best for our health?</a>
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<img src="https://counter.theconversation.com/content/186813/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Karen Murphy receives funding and/or support from the National Health Medical Research Council. In the last 10 years she has had funding from Dairy Australia and the Pork CRC.</span></em></p>Soy offers many potential health benefits and is generally cheaper than meat.Karen Murphy, Associate Professor of Nutrition & Dietetics and Accredited Practicing Dietitian, University of South AustraliaLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1833912022-05-20T09:59:02Z2022-05-20T09:59:02ZPlant-based milk products: what you need to know before making the switch<figure><img src="https://images.theconversation.com/files/464463/original/file-20220520-15-t00qfr.jpg?ixlib=rb-1.1.0&rect=8%2C8%2C5599%2C3724&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Plant-based milk alternatives may not contain the same nutrients as cow's milk.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/dairy-free-milk-drink-ingredients-breakfast-1762870238">matka_Wariatka/ Shutterstock</a></span></figcaption></figure><p>Over the last decade, the number of people drinking cow’s milk has dropped – with people <a href="https://www.gov.uk/government/statistical-data-sets/family-food-datasets">swapping dairy</a> for plant-based alternatives, such as oat and almond milk. With <a href="https://theconversation.com/how-potato-milk-measures-up-against-other-plant-based-milk-alternatives-176938">new types of plant-based milks</a> seemingly emerging every week, this trend is unlikely to stop any time soon.</p>
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<p>There are a number of reasons why people are making the switch from dairy to plant-based alternatives. For one, many people aren’t able to consume dairy. Not only are around <a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2036.2007.03557.x">5% of UK adults lactose intolerant</a>, dairy is also the <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12318">most common allergen</a> in early childhood.</p>
<p>Another major reason that people are switching to plant-based dairy alternatives is because of animal welfare and environmental concerns. Studies show that dairy milk produces more environmental emissions and requires more <a href="https://pubmed.ncbi.nlm.nih.gov/29853680/">land and water usage</a> than plant-based dairy alternatives.</p>
<p>But despite being marketed as alternatives to dairy, plant-based products may not be exactly the same as dairy. So if you’re thinking of making the switch, here are a few things to be aware of.</p>
<h2>Pay attention to nutrients</h2>
<p>Cow’s milk is a rich source of many important nutrients, such as protein, calcium, iodine and vitamin B12. But many plant-based dairy alternatives don’t naturally contain the same amount of these nutrients and micronutrients as dairy milk – if any at all.</p>
<p>On average, most plant-based alternatives contain almost no protein – while one glass of cow’s milk containing around eight grams of protein. Soya milk is the exception, containing a similar amount of protein per glass as dairy. </p>
<p>Protein is essential for healthy growth and development. While everyone needs protein, some groups may need more than others. For example, older adults need it to maintain muscle strength with ageing and children require it for growth.</p>
<p>On average, most UK adults get <a href="https://www.gov.uk/government/collections/national-diet-and-nutrition-survey">around 15% of their protein intake</a> from dairy products. But if plant-based dairy alternatives are used as like-for-like replacements, this number could be <a href="https://www.sciencedirect.com/science/article/abs/pii/S0963996921004853">less than 1.8%</a>. So if you do make the switch to plant-based dairy products, soya milk may be your best bet for getting protein. If you use other types of plant-based milk alternatives, it will be important to include other high-protein foods in your diet, such as tofu or eggs, to make sure you’re getting enough.</p>
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Read more:
<a href="https://theconversation.com/vegetarian-and-vegan-diet-five-things-for-over-65s-to-consider-when-switching-to-a-plant-based-diet-144088">Vegetarian and vegan diet: five things for over-65s to consider when switching to a plant-based diet</a>
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<p>Most plant-based dairy alternatives also don’t naturally contain the same vitamins and minerals that dairy does. As such, many need to have these added during the manufacturing process, which is called “fortification”. It’s worth noting, however, that any plant-based dairy alternatives labelled “organic” will not contain any fortified vitamins and minerals as this would go against regulations.</p>
<p>Calcium is a very important micronutrient found in milk. It’s needed for good bone health, particularly in children and adolescents. But my <a href="https://www.sciencedirect.com/science/article/abs/pii/S0963996921004853">own research has shown</a> that only 57% of milk alternatives, 63% of yogurt alternatives and 28% of cheese alternatives are fortified with calcium. So to ensure you’re <a href="https://www.bda.uk.com/resource/calcium.html">getting enough in your diet</a>, check the label and look for products that have been fortified with calcium. Or, focus on eating foods that contain calcium – such as fortified breads and cereals or tinned sardines or salmon. </p>
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<img alt="An opened can of tinned sardines." src="https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/464464/original/file-20220520-14-27imdv.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Other food sources, such as tinned sardines, can help you get enough calcium in your diet.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/tin-can-sprats-sardines-top-view-244227574">Photosiber/ Shutterstock</a></span>
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<p>Iodine is another <a href="https://www.bda.uk.com/resource/iodine.html">important nutrient</a>, especially for pregnant women and young children as it’s important for brain development. It also helps make thyroid hormones, which are important for both growth and metabolism. Despite milk and dairy products being the <a href="https://www.bda.uk.com/resource/iodine.html">main source of dietary iodine</a>, only a small handful of plant-based dairy products are fortified with iodine. Again, it’s important to read the product’s label to see if it’s been fortified with iodine or not. Otherwise, focus on eating foods that contain iodine, such as fish, shellfish or seaweed – or if this is not possible by taking a supplement.</p>
<p>Also look out for vitamin B12 in any plant-based dairy alternatives you may buy. This vitamin is essential for the brain, nerves and blood cells. While some plant-based dairy alternatives contain vitamin B12, most don’t, so you’ll need to focus on getting vitamin B12 from other food sources. Meat typically contains the highest levels of vitamin B12, but if you follow a vegetarian or vegan diet you may need to consume yeast extract, fortified breakfast cereals or supplements to make sure you’re getting enough. </p>
<h2>Other considerations</h2>
<p>Plant-based dairy alternatives aren’t cheap – costing almost <a href="https://www.sciencedirect.com/science/article/abs/pii/S0963996921004853?via%3Dihub">three times the price</a> of cow’s milk and other dairy products (such as yoghurt). For a family of two adults and one child, the cost of consuming dairy products is around £310.89 a year – while plant-based alternatives may cost closer to £856.70 a year. Purchasing own-brand products which are fortified may be a cheaper way to avoid dairy while sticking to a budget. </p>
<p>But of course, there are many reasons why a person may need to switch to plant-based dairy alternatives – whether that’s due to allergies or environmental concerns. If you’re worried about you or your child getting enough vitamins and minerals in your diet after <a href="https://www.bda.uk.com/resource/milk-allergy.html">making the switch</a> to plant-based alternatives, it’s worth consulting with a registered dietitian or doctor. Plant-based milks are generally not recommended for children under two years. After that, fortified soya milk is likely the best alternative as it will contain important vitamins and minerals, as well as high amounts of protein.</p>
<p>If you prefer other plant-based milk alternatives, look for one that’s fortified. Avoid rice drinks if you have children under the age of five as they may contain high levels of arsenic. But thanks to increasing interest in plant-based diets, there’s now a wealth of choice when it comes to plant-based dairy alternatives – just make sure you read the label before buying one.</p><img src="https://counter.theconversation.com/content/183391/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Miriam Clegg receives funding from the Medical Research Council, Biological Sciences Research Council, EIT Food, Horizon 2020, Apetito, and Tanita Healthy Weight Community Trust.</span></em></p>Look out for products fortified with important vitamins and minerals.Miriam Clegg, Associate Professor in Human Nutrition, University of ReadingLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1769382022-02-22T14:39:58Z2022-02-22T14:39:58ZHow potato milk measures up against other plant-based milk alternatives<figure><img src="https://images.theconversation.com/files/447788/original/file-20220222-15-1knbs3c.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5089%2C3245&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A one-litre carton contains the equivalent of one small potato.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/vegan-potato-milk-glass-bottle-sweden-2120229008">Evgeniy Lee/ Shutterstock</a></span></figcaption></figure><p>It seems like almost every plant-based food is being turned into “milk” these days, the latest being potato milk. </p>
<p>It’s not surprising that potatoes have been chosen to be the latest plant-based milk. After all, potatoes have many <a href="https://theconversation.com/six-reasons-why-potatoes-are-good-for-you-160889">health benefits</a> because they’re full of important vitamins and nutrients. But how do they measure up to other popular plant-based milks?</p>
<p><strong>Protein content</strong></p>
<p>No matter the type of plant-based milk, they only contain a fraction of the ingredient they’re derived from. For example, only 10% of the volume of a carton of rice or oat milk comes from these grains. Soy drinks contain between 5%-8% of the actual soya bean, and almond milks contain as little as 2% of the actual nut. Since coconut uses the cream or milk from the fruit, it contains between 5%-13%, depending on how creamy the product is. And based on the current potato milk products out there, a one-litre carton only contains around 60g of an actual potato – a small potato.</p>
<p>The problem with this is that these milks now contain far fewer vitamins and nutrients than the raw ingredient would. This may make them less nutritious than they would be if you ate the ingredient whole. </p>
<p>Take protein, for example. Ingredients like almonds are naturally great sources of protein containing over 20g of protein per 100g of almonds.</p>
<p>But after processing, 100 millilitres of almond milk only contains around one gram of protein. This is actually the same amount of protein you’d find in the same amount of oat milk – even though oats contain far less protein (13.5g per 100g). </p>
<p>Soya milk is better as it contains more of the soya beans compared with almond milk. In fact, soya milk gives around 3-3.5g of protein per 100ml. This is about as much protein as you get in the same amount of cow’s milk. And like cow’s milk, soya milk contains essential amino acids which our body isn’t able to naturally produce. Amino acids are important as they ensure our body works properly – such as by helping our muscles keep moving. </p>
<p>Potatoes are already low in protein. This means that after processing, potato milk contains about as much protein as coconut and rice milk – less than 0.5g of protein per 100ml. But some potato milk brands do supplement with pea protein, which makes a 100ml serving have around 1.3g of protein. </p>
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<img alt="Five jugs of plant-based milks, including almond, rice, coconut, oat and soy." src="https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=363&fit=crop&dpr=1 600w, https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=363&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=363&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=456&fit=crop&dpr=1 754w, https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=456&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/447790/original/file-20220222-25-l7y8gx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=456&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">If protein is what you’re after, soya milk is probably your best bet.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/various-vegan-plant-based-milk-alternatives-1757536496">beats1/ Shutterstock</a></span>
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<p>So if you’re choosing your plant-based milk for protein content, you might be best sticking with soya or almond milk over potato milk.</p>
<p><strong>Added sugars</strong></p>
<p>As with cow’s milk, plant-based milks can also contain added sugars. We are encouraged to limit our added sugar intake to <a href="https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/769482/Why_5__-_The_Science_Behind_SACN.pdf">no more</a> than five to six teaspoons a day. This is because eating too much sugar is linked to an increased risk of obesity as well as tooth decay. But given many products sell both sweetened and unsweetened versions, it’s easier for someone to buy a product that contains no sugar.</p>
<p>Sweetened potato milk contains about 1.8g of sugar per 100ml. This is a little less than other plant-based milks which contain around 2 to 3.5g of added sugar per 100ml. So in this category, potato milk comes out on top. Although some plant-based milk uses natural sugars from fruit, this is still considered added sugar and should be limited.</p>
<p><strong>Fat content</strong></p>
<p>Since potatoes are naturally low in fat, potato milk would have a texture more akin to water. This is why extra fat is added to it. A similar thing is done with rice and oat milk, where oil (such as sunflower oil) is added. This brings the fat content up so that it’s closer to semi-skimmed milk (about 1.5g per 100ml). For potato milk, rapeseed oil is added. Almond and soya both tend to contain fat already, so no additional oil is added.</p>
<p>This means that compared with other plant-based milks, potato milk is higher in monounsaturated fats, which are thought to be better for <a href="https://www.nejm.org/doi/full/10.1056/nejm199711203372102">your heart</a>. They’re also lower in saturated fats than cow’s milk, which is thought to be less healthy for our hearts. </p>
<p>A “barista version” of milk alternatives needs to contain a combination of both protein and fat in order for the milk to foam, so have slightly more fat added to them.</p>
<p><strong>Added vitamins</strong></p>
<p>When it comes to vitamins and minerals, many plant-based milks have these added to them, as they simply don’t have as many as cow’s milk naturally does.</p>
<p>Vitamins like riboflavin, B12 and D alongside calcium are added to potato milks. The same is also true for other plant-based milks – although organic versions may not have added vitamins often due to organic food rules and trying to keep the label clean of additives. </p>
<p>As many of us struggle to get enough vitamin D – which is essential for healthy bones and immune system – and many vegans and vegetarians can have <a href="https://academic.oup.com/nutritionreviews/article/71/2/110/1940320?login=false">low B12 levels</a> (which is needed to keep our blood cells and nerves healthy) going for milk alternatives with these added vitamins and minerals can be a good idea. </p>
<p>Potato milk is yet another option for those wanting an alternative to cow’s milk or other plant-based milks, or those looking for a more <a href="https://theconversation.com/which-milk-is-best-for-the-environment-we-compared-dairy-nut-soy-hemp-and-grain-milks-147660">environmentally friendly</a> milk product. Nutritionally, it may not contain the protein of soya milk, but many products are fortified, so they still contain important vitamins and minerals. </p>
<p>But since it contains several refined ingredients, such as oils and protein isolates (proteins extracted from foods), it may technically count as an <a href="https://www.fao.org/3/ca5644en/ca5644en.pdf">ultra-processed food</a>. There are some concerns about ultra-processed foods, which have been linked to <a href="https://www.bmj.com/content/365/bmj.l2289">chronic disease</a> – so it is yet to be seen whether potato milk has similar risks.</p><img src="https://counter.theconversation.com/content/176938/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Duane Mellor is a member of the British Dietetic Association </span></em></p>Potato milk may not be the most nutritious plant-based alternative – but it still has some benefits.Duane Mellor, Lead for Evidence-Based Medicine and Nutrition, Aston Medical School, Aston UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1476602020-10-13T18:49:04Z2020-10-13T18:49:04ZWhich ‘milk’ is best for the environment? We compared dairy, nut, soy, hemp and grain milks<figure><img src="https://images.theconversation.com/files/363096/original/file-20201013-21-12w78z2.jpg?ixlib=rb-1.1.0&rect=5%2C17%2C3956%2C2619&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>Making eco-conscious choices at the shops can be tricky when we’re presented with so many options, especially when it comes to milk. Should we buy plant-based milk, or dairy? We’ve looked at the evidence to help you choose. </p>
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Read more:
<a href="https://theconversation.com/soy-oat-almond-rice-coconut-dairy-which-milk-is-best-for-our-health-146869">Soy, oat, almond, rice, coconut, dairy: which 'milk' is best for our health?</a>
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<h2>Dairy has the biggest environmental footprint, by far</h2>
<p>Any plant-based milk, be it made from beans, nuts or seeds, has a lighter impact than dairy when it comes to greenhouse gas emissions, as well as the use of water and land. All available studies, including systematic reviews, categorically point this out. </p>
<p>A <a href="https://science.sciencemag.org/content/360/6392/987">2018 study</a> estimates dairy to be around three times more greenhouse gas emission-intensive than plant-based milks.</p>
<p>In the case of cow’s milk, its <a href="https://doi.org/10.1016/j.jclepro.2016.04.082">global warming potential</a> — measured as kilogram of carbon dioxide equivalent per litre of milk — varies between 1.14 in Australia and New Zealand to 2.50 in Africa. Compare this to the global warming potential of plant-based milks, which, on average, is just 0.42 for almond and coconut milk and 0.75 for soy milk. </p>
<p>What’s more, dairy generally requires nine times more land than any of the plant-based alternatives. Every litre of cow’s milk uses 8.9 square metres per year, compared to 0.8 for oat, 0.7 for soy, 0.5 for almond and 0.3 for rice milk. </p>
<p>Water use is similarly higher for cow’s milk: 628 litres of water for every litre of dairy, compared to 371 for almond, 270 for rice, 48 for oat and 28 for soy milk.</p>
<h2>Milks from nuts</h2>
<p>Milk can be made from almost any nuts, but almond, hazelnut and coconut are proving popular. Not only do nut milks generally require smaller land areas, the trees they grow on absorb carbon and, at the end of their life, produce useful woody biomass. </p>
<p>Still, there are vast differences in the geographical conditions where various nut trees are grown. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A cluster of hazelnuts on a tree." src="https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/363098/original/file-20201013-23-1ojmuwc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Hazelnuts, and other nuts, grow on trees which require smaller land areas.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
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</figure>
<p><strong>Almond</strong></p>
<p>California is the largest producer of almond milk in the world, followed by Australia. </p>
<p>Compared to other plant-based milk options, its water use is much higher and largely depends on <a href="https://doi.org/10.1007/s11367-019-01716-5">freshwater irrigation</a>. One kernel of California almond requires <a href="https://doi.org/10.1016/j.ecolind.2017.12.063">12 litres</a> of water, which raises questions about the industrial production of these nuts in water-scarce areas.</p>
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Read more:
<a href="https://theconversation.com/almonds-dont-lactate-but-thats-no-reason-to-start-calling-almond-milk-juice-121306">Almonds don't lactate, but that's no reason to start calling almond milk juice</a>
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<p>However the biggest environmental concern with almond production in the US is the high mortality of bees, used for tree cross-pollination. This might be because the bees are exposed to pesticides, including <a href="https://www.theguardian.com/environment/2018/sep/24/monsanto-weedkiller-harms-bees-research-finds">glyphosate</a>, and the intensive industrial agriculture which <a href="https://www.theguardian.com/environment/2020/jan/07/honeybees-deaths-almonds-hives-aoe">drastically transforms</a> nature’s fragile ecosystems. </p>
<p>In Australia, where almond orchards are smaller-scale and less industrialised, beekeepers do not experience such problems. Still, millions of bees are needed, and fires, drought, floods, smoke and heat damage can threaten their health. </p>
<p><strong>Coconut</strong></p>
<p>Generally, the environmental performance of coconut milk is good – coconut trees use <a href="https://inhabitat.com/how-to-choose-the-healthiest-most-sustainable-milk-alternative/">small amounts</a> of water and absorb carbon dioxide. </p>
<p>Yet as coconuts are grown only in tropical areas, the <a href="http://dx.doi.org/10.2139/ssrn.3575129">industrial production</a> of this milk can destroy wildlife habitat. Increasing global demand for coconut milk is likely to put further pressure on the environment and wildlife, and deepen these conflicts.</p>
<p><strong>Hazelnut</strong></p>
<p>Hazelnut is a better option for the environment as the trees are cross-pollinated by wind which carries airborne dry pollen between neighbouring plants, not bees. </p>
<p>Hazelnuts also grow in areas with higher rainfall around the Black Sea, Southern Europe and in North America, demanding much less water than almond trees. </p>
<p>Hazelnut milk is already commercially available and although its demand and production are rising, the cultivation of the bush trees is not yet subjected to intensive large-scale operations. </p>
<h2>Milks from legumes</h2>
<p>Soy milk has been used for millennia in China and has already an established presence in the West, but the hemp alternative is relatively new. </p>
<p>All legumes are nitrogen fixing. This means the bacteria in plant tissue produce nitrogen, which improves soil fertility and reduces the need for fertilisers. Legumes are also water-efficient, particularly when compared with almonds and dairy. </p>
<p><strong>Soy</strong></p>
<p>Soy milk has a very good environmental performance in terms of water, global warming potential and land-use.</p>
<p>The US and Brazil are <a href="https://www.world-grain.com/articles/13108-brazil-to-overtake-us-as-leading-soybean-producer">the biggest suppliers</a> of soybeans, and the plant is very versatile when it comes to its commercial uses, with a large share of the beans used as livestock feed. </p>
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Read more:
<a href="https://theconversation.com/soy-versus-dairy-whats-the-footprint-of-milk-8498">Soy versus dairy: what's the footprint of milk?
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<p>However, a major environmental concern is the need to clear and convert large swathes of native vegetation to grow soybeans. An overall reduction in the demand for meat and animal-based foods could potentially decrease the need to produce large amounts of soybeans for animal feed, but we’re yet to witness such changes. </p>
<p><strong>Hemp</strong></p>
<p>The environmental <a href="https://www.researchgate.net/publication/267766816_Ecological_benefits_of_hemp_and_flax_cultivation_and_products">benefits of hemp milk</a> make it a game-changer. </p>
<p>Its seeds are processed for oil and milk, but the plant itself is very versatile — all its parts can be used as construction material, textile fibres, pulp and paper or hemp-based plastics. </p>
<p>Its roots grow deep, which improves the soil structure and reduces the presence of fungi. It’s also resistant to diseases, and it produces a lot of shade, which supresses the growth of weeds. This, in turn, cuts down the need for herbicides and pesticides. </p>
<p>Hemp requires more water than soy, but less than almond and dairy. Despite being one of the oldest crops used, particularly in Europe, hemp is produced in very low quantities. </p>
<h2>Milks from grains</h2>
<p>We can produce plant-based milk from almost any grains, but rice and oat are proving popular. However, they require more land compared with nut milks. </p>
<p><strong>Rice</strong></p>
<p>Rice milk has a big water footprint. More notably, it’s associated with higher greenhouse gas emissions compared to the other plant-based options because methane-producing bacteria develop in the rice paddies. </p>
<p>In some cases, rice milk may contain <a href="https://www.tandfonline.com/doi/abs/10.1080/19393210.2013.842941">unacceptable levels of arsenic</a>. And applying fertilisers to boost yields can pollute nearby waterways. </p>
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Read more:
<a href="https://theconversation.com/are-we-eating-too-much-arsenic-we-need-better-tests-to-know-40732">Are we eating too much arsenic? We need better tests to know</a>
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<p><strong>Oat</strong></p>
<p>Oat milk has been becoming increasingly popular around the world because of its overall <a href="https://www.bloomberg.com/features/2019-oatly-oat-milk-global-domination/">environmental benefits</a>. </p>
<p>But similar to soy, the bulk of oat production is used for livestock feed and any reduction in the demand for animal-based foods would decrease the pressure on this plant. </p>
<p>Currently grown in Canada and the US, most oat operations are large-scale monoculture, which means it’s the only type of crop grown in a large area. This practice depletes the soil’s fertility, limits the diversity of insects and increases the risk of diseases and pest infection. </p>
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<a href="https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Oat milk carton beside a coffee" src="https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/363101/original/file-20201013-21-19bb1mq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">Oat production is mostly used to feed livestock.</span>
<span class="attribution"><span class="source">Kaffee Meister/Unsplash</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<p>Oats are also <a href="https://www.ewg.org/news-and-analysis/2019/02/glyphosate-contamination-food-goes-far-beyond-oat-products">typically grown</a> with glyphosate-based pesticides, which tarnishes its environmental credentials because <a href="https://www.sciencedirect.com/science/article/pii/S0048969717330279">it can cause</a> glyphosate-resistant plant, animal and insect pathogens to proliferate.</p>
<h2>The final message: diversify your choices</h2>
<p>Organic versions of all these plant-based milks are better for the environment because they use, for example, fewer chemical fertilisers, they’re free from pesticides and herbicides, and they put less pressure on the soils. Any additives, be it fortifiers, such as calcium or vitamins, flavours or additional ingredients, such as sugar, coffee or chocolate, should be taken into account separately. </p>
<p>Packaging is also very important to consider. Packaging <a href="https://doi.org/10.1007/s11367-019-01716-5">contributes 45%</a> of the global warming potential of California’s almond milk. And it’s worth keeping in mind that wasting milk has a much bigger environmental footprint, and questions the ethics of how humans exploit the animal world.</p>
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Read more:
<a href="https://theconversation.com/recycling-is-not-enough-zero-packaging-stores-show-we-can-kick-our-plastic-addiction-106357">Recycling is not enough. Zero-packaging stores show we can kick our plastic addiction</a>
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<p>If, as a consumer you are trying to reduce the environmental footprint of the milk you drink, the first message is you should avoid dairy and replace it with plant-based options. </p>
<p>The second message is it’s better to diversify the plant-based milks we use. Shifting to only one option, even if it’s the most environmentally friendly one for the time being, means the market demand may potentially become overexploited.</p><img src="https://counter.theconversation.com/content/147660/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Dairy has the biggest environmental footprint, but some plant-based alternatives come with a number of environmental issues, too.Dora Marinova, Professor of Sustainability, Curtin UniversityDiana Bogueva, Postdoctoral Researcher, Curtin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1468692020-09-29T03:18:57Z2020-09-29T03:18:57ZSoy, oat, almond, rice, coconut, dairy: which ‘milk’ is best for our health?<figure><img src="https://images.theconversation.com/files/360209/original/file-20200928-14-v9izxy.jpg?ixlib=rb-1.1.0&rect=8%2C0%2C5982%2C3988&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><span class="source">Shutterstock</span></span></figcaption></figure><p>A trip to the supermarket presents shoppers with an overwhelming number of milk choices. And far from just being the domain of the modern hipster, plant-based milk alternatives are going mainstream.</p>
<p>These alternatives may be suitable for people who are intolerant to dairy milk, or have ethical or other personal preferences. They tend to be lower in saturated fats and energy than dairy milk, but also lower in protein (except soy) and calcium (unless fortified). Some are also high in added sugars.</p>
<p>As to which milk is best, there’s no simple answer. Dairy milk tends to come out on top for nutrient quality, though soy is a good substitute from a nutrition perspective. And it should be noted these alternatives aren’t technically milks, as they’re not derived from mammals.</p>
<p>Nevertheless, the nutritional quality of the different alternatives varies considerably, so it’s important to take note of these differences when making a selection.</p>
<h2>Dairy milk</h2>
<p>Milk provides us with important nutrients including calcium, protein, vitamin B12, vitamin A, vitamin D, riboflavin (B2), zinc, phosphorus and iodine. The quantity and quality of cow’s milk proteins is high, with both whey and casein containing all nine essential amino acids. Milk plays an important role in <a href="https://pubmed.ncbi.nlm.nih.gov/29560832/">bone health</a> and is a particularly rich source of dietary calcium.</p>
<p><a href="https://pubmed.ncbi.nlm.nih.gov/17160208/">Research</a> investigating the ability of the body to absorb and utilise calcium determined the best-absorbed calcium source is dairy milk and its derivatives.</p>
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Read more:
<a href="https://theconversation.com/explainer-how-do-our-bones-get-calcium-and-why-do-they-need-it-75227">Explainer: how do our bones get calcium and why do they need it?</a>
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<p>Although dairy foods do contain some saturated fats, the fat in dairy doesn’t seem to be overly problematic for heart health. A large study featuring people from 21 countries, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31812-9/fulltext">published in 2018</a>, found dairy consumption was associated with lower risk of heart disease and death. </p>
<p>Although dairy milk has a high nutritional value, there’s no reason why people need to drink it if they choose not to. All of the nutrients in milk can be obtained elsewhere in the diet.</p>
<h2>Soy</h2>
<p>If you’re seeking a dairy-free alternative, then soy is a good choice (though some people may be intolerant to soy). It’s made from ground soy beans or soy protein powder, water and vegetable oils and is usually fortified with vitamins and minerals including calcium.</p>
<p>A <a href="https://link.springer.com/epdf/10.1007/s13197-017-2915-y?sharing_token=dSGQOoFqAnaBksQKDPHeXPe4RwlQNchNByi7wbcMAY566j3jpTfl6ce1UkWrDc7nH_pgea0Y1AeHuE68v7CZL6-wCNCUK0cCDGuRKeUB071F3K3JSW9MzFGQuu0vPD_QgsmZ452V4FEMEhHsN8iiNQaFntL05mN-GYC8Iv0UJPs%3D">2017 study</a> found soy fared considerably better than other milk alternatives including almond, rice and coconut varieties in terms of nutritional profile.</p>
<p>Available in full-fat and low-fat versions, soy is a good source of plant protein, carbohydrates, B vitamins and most are fortified with calcium making it nutritionally comparable to dairy milk. The ability of the body to absorb and utilise the added calcium in soy drink is approaching that of dairy milk. <a href="https://academic.oup.com/ajcn/article/71/5/1166/4729243">One study</a> indicated calcium from fortified soy drink was absorbed at 75% the efficiency of calcium from dairy milk, though there appears to be limited data on this.</p>
<p>It typically contains more protein than other plant-based alternatives, and contains healthy unsaturated fats and fibre.</p>
<figure class="align-center ">
<img alt="Milk varieties on a supermarket shelf" src="https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/360214/original/file-20200928-14-1f5ohil.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">One study found soy to be more nutritious than many other plant-based milk alternatives.</span>
<span class="attribution"><span class="source">Shutterstock</span></span>
</figcaption>
</figure>
<p>It also contains compounds called phytoestrogens. Phytoestrogens are natural plant compounds that imitate the body’s own natural oestrogen but to a lesser extent. There was initially some <a href="https://www.aicr.org/resources/blog/soy-and-cancer-myths-and-misconceptions/">speculation</a> based on earlier <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192476/">animal studies</a> about potential adverse effects of phytoestrogens on the risk of breast cancer and <a href="https://www.nature.com/articles/s41598-019-40647-x">hyperthyroidism</a>. However, <a href="https://pubmed.ncbi.nlm.nih.gov/24586662/">studies</a> conducted in <a href="https://pubmed.ncbi.nlm.nih.gov/21177797/">humans</a> don’t support this.</p>
<p>Conversely, there is some evidence to suggest they may have a protective effect against some cancers. A review study from 2019 found soy consumption is <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201900751">more beneficial than harmful</a>. In a <a href="https://wiki.cancer.org.au/policy/Position_statement_-_Soy,_phyto-oestrogens_and_cancer_prevention">position statement</a> on soy, phytoestrogens and cancer prevention, the Cancer Council of Australia supports the consumption of soy foods in the diet but doesn’t recommend high dose phytoestrogen supplementation, especially for women with existing breast cancer.</p>
<h2>Almond</h2>
<p>Nut drinks such as almond consist mainly of ground nuts and water. Despite almonds being a good plant source of protein, almond drink is significantly lower in protein and calcium than dairy milk. Consumers should take care with almond drink to ensure essential nutrients are met elsewhere in the diet. </p>
<p>In a <a href="https://www.choice.com.au/food-and-drink/dairy/milk/articles/almond-milk">2017 survey</a> of widely available commercial almond milks, consumer group Choice found almond drink contained only 2-14% almonds, with water being the predominant ingredient. It tends to be low in energy and saturated fat and contains some healthy unsaturated fats as well as vitamin E, manganese, zinc and potassium.</p>
<p>Almond drink often contains added sugars. Terms to keep an eye on include those indicating added sugars, such as organic rice syrup, agave syrup, organic evaporated cane juice, raw sugar, or organic corn maltodextrin. It’s best to look for unsweetened varieties if you can.</p>
<p>Almond drink may be suitable for people who are intolerant to both dairy milk and soy, but isn’t suitable for those with nut allergies.</p>
<p>If you’re using almond milk as an alternative to dairy milk and wanting similar nutritional benefits, look for one that’s fortified with calcium aiming for as close to 115-120mg per 100mL (similar to dairy milk) as possible.</p>
<h2>Oat</h2>
<p>Oat milk is made by blending oats and water and straining off the liquid. It’s a source of fibre, vitamin E, folate and riboflavin. It’s low in fat and is naturally sweet, containing double the carbohydrates of cow’s milk, so it may not be suitable for people with diabetes.</p>
<p>It tends to be low in both protein and calcium, so look for a fortified brand. It’s not suitable for people with a gluten intolerance, nor is it a nutritionally adequate substitute for young children. </p>
<h2>Coconut</h2>
<p>Coconut milk is low in protein and carbohydrates, and high in saturated fat. Some brands have added sugars. Similar to nut drinks, it doesn’t naturally contain calcium and isn’t a suitable substitute for dairy milk nutritionally.</p>
<h2>Rice</h2>
<p>Rice drink is produced from milled rice and water. It’s naturally high in carbohydrate and sugars, and has a high glycaemic index meaning the glucose is quickly released into the blood which may mean it’s not suitable for people with diabetes. It’s also particularly low in protein and needs to be calcium fortified. </p>
<p>Rice is the least likely to trigger allergies of all of the milk alternatives. However, it’s not a suitable milk substitute, particularly for children, due to its low nutrient quality.</p>
<p>Ultimately, when deciding which plant-based alternative to drink, you should choose fortified and preferably unsweetened varieties. Also, look for those with a calcium content as close to 115-120mg per 100ml (or 300mg per cup) as possible, as this is similar to dairy milk.</p>
<p>Your choice should also take into account your overall diet and nutrient requirements. This is especially important for children, adolescents, older adults and those following a restricted diet. Finally, factors such as flavour, taste, texture and mouth feel are all important considerations.</p><img src="https://counter.theconversation.com/content/146869/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Leah Dowling does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There are so many milk alternatives these days, but it can be difficult to tell how beneficial they might be for our health. So we asked a dietitian to run through the main options.Leah Dowling, Lecturer in Dietetics, Swinburne University of TechnologyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1242902019-11-11T19:02:10Z2019-11-11T19:02:10ZThe milk, the whole milk and nothing but the milk: the story behind our dairy woes<figure><img src="https://images.theconversation.com/files/301045/original/file-20191111-194675-156dl7t.jpg?ixlib=rb-1.1.0&rect=604%2C7%2C4315%2C3268&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">A dairy cow grazes on the lawns in front of Parliament House in Canberra in 2015, as part of an industry event.</span> <span class="attribution"><span class="source">Dean Lewins/AAP</span></span></figcaption></figure><p>The plight of Australia’s dairy farmers is on the political agenda this week, after One Nation leader Pauline Hanson <a href="https://www.theaustralian.com.au/nation/politics/nationals-no-longer-party-of-the-bush-pauline-hanson-lashes-out-after-milk-price-floor-push-fails/news-story/22a49ee1caefef5e504f8c306254700f">narrowly failed in her Senate bid</a> for a minimum milk price. But getting fair payment for their goods is far from the only challenge dairy farmers face.</p>
<p>Pressure has been mounting on the industry for the past decade. Existing milk alternatives are growing their market share, helped by a rise in veganism and public concern around animal welfare. The agriculture sector is under pressure to reduce its contribution to climate change, and technology advances mean milk may one day be produced without cows at all. </p>
<p>All this has been compounded by devastating and prolonged drought. So here’s the full story of the hurdles farmers face, now and in the future, to get milk into your fridge.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/301053/original/file-20191111-194637-rnr31a.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Dairy cattle at milking time at a farm in Rochester, Victoria.</span>
<span class="attribution"><span class="source">AAP/Tracey Nearmy</span></span>
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</figure>
<h2>Fluctuating farm gate price</h2>
<p>The rate at which processors pay farmers for milk is known as the <a href="https://www.dairyaustralia.com.au/industry/prices/farmgate-milk-price">farm gate price</a>. The prices are not regulated and are set by market forces.</p>
<p>In 2016 <a href="https://www.aph.gov.au/About_Parliament/Parliamentary_Departments/Parliamentary_Library/FlagPost/2016/June/Dairy_industry_developments">the milk price crashed</a> when Australia’s two largest dairy processors, Murray Goulburn and Fonterra, lowered the price they would pay from about 48 cents a litre to as low as 40 cents.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/un-climate-change-report-land-clearing-and-farming-contribute-a-third-of-the-worlds-greenhouse-gases-121551">UN climate change report: land clearing and farming contribute a third of the world's greenhouse gases</a>
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<p>This dramatically cut the incomes of milk suppliers. The number of dairy farmers in Australia fell by 600, or 9% <a href="https://www.dairyaustralia.com.au/industry/farm-facts/cows-and-farms">over four years</a>. This exit has been <a href="https://www.theguardian.com/food/2019/feb/24/drought-and-low-milk-prices-push-dairy-farmers-to-the-brink">exacerbated by drought</a>.</p>
<p>Since then, the farm gate milk price has increased and in 2019–20 is <a href="http://www.agriculture.gov.au/abares/research-topics/agricultural-commodities/sep-2019/dairy">expected to be 51 cents per litre</a>, due to a weaker Australian dollar and demand from export markets. But forecast global prices for butter, cheese and whole milk powder this financial year remain below that of previous years.</p>
<p><iframe id="l0KkW" class="tc-infographic-datawrapper" src="https://datawrapper.dwcdn.net/l0KkW/1/" height="400px" width="100%" style="border: none" frameborder="0"></iframe></p>
<h2>Methane, and milk alternatives</h2>
<p>Methane and other livestock emissions <a href="http://www.agriculture.gov.au/ag-farm-food/climatechange/australias-farming-future/livestock-emissions">comprise about 10%</a> of Australia’s greenhouse gas emissions. </p>
<p>As the Intergovernmental Panel on Climate Change made clear in its <a href="https://www.ipcc.ch/srccl-report-download-page/">land use report in August</a>, changes must be made across the food production chain if the world is to keep global warming below the critical 1.5°C threshold. For beef and dairy livestock, this means changes such as land and manure management, higher-quality feed and genetic improvements. Meeting this challenge cost-effectively, while improving productivity, is no small task.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/crying-over-plant-based-milk-neither-science-nor-history-favours-a-dairy-monopoly-123852">Crying over plant-based milk: neither science nor history favours a dairy monopoly</a>
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<p>Technology may help in curbing greenhouse gas emissions from cows, but it also threatens to replace the dairy industry altogether. Advances in biotech may enable liquid analogous to milk to be <a href="https://theconversation.com/lab-grown-dairy-the-next-food-frontier-117963">produced through bioculture systems</a>, <a href="https://www.nationalgeographic.com/news/2014/10/141022-lab-grown-milk-biotechnology-gmo-food-climate/">without a cow in sight</a>. </p>
<p>Elsewhere, the rise of plant-based alternatives derived from soybeans, almonds, oats and other sources threatens traditional milk products. This can partly be attributed to increasing numbers of people adopting a vegan diet. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/301047/original/file-20191111-194661-1t0vqpp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Farmers must overcome a host of challenges to deliver milk to consumers.</span>
<span class="attribution"><span class="source">Paul Miller/AAP</span></span>
</figcaption>
</figure>
<h2>Taking calves away from cows</h2>
<p>For a mammal to produce milk, it must usually become pregnant and produce offspring. Female calves generally go into a farm’s pool of replacement animals, while male dairy calves are sold.</p>
<p>Pure-breed male dairy calves do not naturally lay down a lot of muscle and so do not generally make good beef livestock. Many are sent to the abattoir for slaughter, typically between 5 and 30 days of age. This practice has prompted welfare concerns and means the industry must carefully manage the handling and transport of vulnerable young calves.</p>
<p>Potential solutions include artificial insemination of cows using only semen that will produce female calves. The use of this technology is limited because it reduces conception rates.</p>
<p>There is also growing public concern about the separation of cows and calves not sent to the abbatoir. The calves are typically taken within the first 12-24 hours and reared together in a shed, where they are fed milk or milk replacer. This is thought to maximise the amount of saleable milk and minimise disease transfer from cow to calf, <a href="https://www.animalhealthaustralia.com.au/what-we-do/endemic-disease/johnes-disease/jd-and-dairy-cattle/three-step-calf-rearing-plan/">particularly Johne’s Disease</a>. However, <a href="https://www.sciencedirect.com/science/article/pii/S0022030219304175">recent research</a> has found <a href="https://www.sciencedirect.com/science/article/pii/S0022030219304369">little evidence</a> to support these practices. </p>
<p><a href="https://www.sciencedirect.com/science/article/pii/S0022030219304369">Research has shown</a> that calf-cow separation in the first day of life causes lower distress than abrupt separation at a few weeks of age or older, when the bond is stronger. This is not to say that early separation is not a concern. Rather, in the face of consumer demands for certain ethical standards, simple fixes may be hard to implement. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/301049/original/file-20191111-194661-1s8mybs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Topless animal welfare activists protest in Melbourne in February 2019 to raise awareness of what they claim is cruelty within the dairy industry.</span>
<span class="attribution"><span class="source">Ellen Smith/AAP</span></span>
</figcaption>
</figure>
<h2>The message for consumers</h2>
<p>Challenges to the dairy industry will take time and effort to address. Some, such as drought, are out of farmers’ control. Dry conditions and high cost of water, fodder and electricity have <a href="http://www.agriculture.gov.au/abares/research-topics/agricultural-commodities/jun-2019/dairy">forced farmers to cull less productive dairy cows</a>, leading to a decline in production. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/supermarkets-are-not-milking-dairy-farmers-dry-the-myth-that-obscures-the-real-problem-105300">Supermarkets are not milking dairy farmers dry: the myth that obscures the real problem</a>
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<p>The pressures, and associated debt, create intense stress for farmers, increase family tensions, and have negative flow-on effects throughout rural communities.</p>
<p>Putting aside the political push for a regulated milk price, the key message for dairy consumers is clear. If we want our milk produced in a certain way, we must pay a fair market-based price to cover the costs to farmers of fulfilling our wants.</p><img src="https://counter.theconversation.com/content/124290/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Andrew Fisher has received funding from Dairy Australia, Meat and Livestock Australia and Parmalat for research into animal welfare issues in dairy production and calf transport. </span></em></p>Pressure is mounting on Australia’s dairy farmers, from farm gate prices to animal welfare concerns, and technology that could produce milk without cows.Andrew Fisher, Professor of Cattle & Sheep Production Medicine, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/948542018-04-26T08:59:24Z2018-04-26T08:59:24ZHow the alt-right uses milk to promote white supremacy<figure><img src="https://images.theconversation.com/files/216437/original/file-20180426-175050-4iwqv1.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pouring-milk-glass-on-background-nature-135491168?src=zvP_fB-qQj1iZeXhLx51WA-1-77">Valentyn Volkov/Shutterstock.com</a></span></figcaption></figure><blockquote>
<p>You’ve been drinking the fascist, white supremacist, white neo-Nazi milk … To be a successful antifa soldier, you have to become a soy boy.</p>
</blockquote>
<p>In one of his satirical <a href="https://www.youtube.com/watch?v=h-cPEAohPhw">YouTube videos</a>, alt-right commentator <a href="https://en.wikipedia.org/wiki/James_Allsup">James Allsup</a> suggests that what epitomises the anti-fascist, feminist, politically correct people he lambasts is that they drink soy instead of dairy milk. </p>
<p>Allsup is one of many members of the so-called alt-right, many of whom use social media and ironic humour to promote racist, sexist, antisemitic and other offensive views. Allsup himself attended last summer’s infamous Unite the Right gathering of neo-Nazis and white supremacists. His <a href="https://www.seattletimes.com/seattle-news/twitter-suspends-james-allsup-wsu-student-and-far-right-provocateur/">Twitter account was suspended</a> last December on the grounds that his political views violated the company’s terms of use.</p>
<p>Allsup’s video is part of a viral flurry of tweets, memes, and <a href="https://www.youtube.com/watch?v=4nuSuVf5km4">videos</a> depicting the battle between dairy and <a href="https://www.youtube.com/watch?v=FTSvLKY7HEk">soy milk</a> and all they represent. </p>
<p>The #MilkTwitter hashtag went viral after an incident that’s since been dubbed the “<a href="https://www.youtube.com/watch?v=4nuSuVf5km4">milk party</a>”, in which a large gathering of white men descended on an <a href="http://www.movingimage.us/exhibitions/2017/01/20/detail/hewillnotdivide-us/">anti-Trump art installation</a> a few weeks after Trump’s inauguration. The men carried cartons of milk and voiced everything from off-colour taunts to explicitly racist, sexist, anti-Semitic and homophobic rants. After taking a swig of milk from his carton, one bare-chested man approached the camera and sneered. “<a href="https://www.youtube.com/watch?v=dTy6f_HyuQU">An ice cold glass of pure racism</a>,” he growled into the lens.</p>
<p><div data-react-class="Tweet" data-react-props="{"tweetId":"847641037770117122"}"></div></p>
<p>After that night, <a href="http://metro.co.uk/2017/02/21/secret-nazi-code-kept-hidden-by-milk-and-vegan-agenda-6463079/">milk quickly went viral</a>, joining the ranks of Pepe the Frog and the “okay” emoji as symbols of 21st century, post-Obama white supremacy. Pro-Trump supporters began carrying cartons of it to rallies and Richard Spencer and other prominent figures of the “alt-right” movement added milk-bottle emojis to their Twitter profiles. The #SoyBoy hashtag followed a few months later, going viral in the spring of 2017 and remains popular today.</p>
<p>For members of the alt-right, dairy milk symbolises strength of body and society; drinking it reinforces notions of white superiority and <a href="https://twitter.com/denudation3389/status/828665777888825345">idealised visions of masculinity</a>. Soy milk represents weakness, emasculation, and all things politically correct. The hashtags #MilkTwitter and <a href="https://www.urbandictionary.com/define.php?term=Soy%20Boy">#SoyBoy</a> celebrate traditional gender norms and the “good old days” of white-dominated patriarchy, while ridiculing diversity and feminism. </p>
<h2>Alt-right rhetoric</h2>
<p>But #MilkTwitter and #SoyBoy don’t exist in a vacuum: milk has long been used as a symbol for and tool of oppression and exploitation. Even the verb “to milk” means “<a href="http://www.dictionary.com/browse/milk?s=t">to exploit</a>”.</p>
<p>There’s a long history of association between dairy milk and white supremacy, as legal scholar Andrea Freeman <a href="https://theconversation.com/milk-a-symbol-of-neo-nazi-hate-83292">explores</a>. Freeman traces the link back a century, with official US government documents from the 1920s suggesting a link between white people, milk-drinking and a superior intellect. </p>
<p>Similarly, sociologist Melanie DuPuis <a href="https://www.jstor.org/stable/j.ctt9qfmj5">has described</a> how milk was central to the construction of the modern Western nation state. The nutritionally “perfect” white drink was symbolically linked to the white-skinned bodies that were better able to digest it due to a genetic mutation known as <a href="https://www.nature.com/news/archaeology-the-milk-revolution-1.13471">lactase persistence</a>. Early 20th century milk advertisements perpetuated this trope, often juxtaposing images of healthy-looking, light-skinned people with sickly-looking, darker-skinned ones. “By declaring milk perfect,” says DuPuis, “white northern Europeans announced their own perfection”.</p>
<p>Where dairy has symbolised white superiority, soy has long represented notions of weakness, nonwhiteness, and emasculation. Feminist and animal rights advocate Carol Adams <a href="http://caroljadams.com/spom-the-book/">has discussed</a> how 19th century scholars justified British colonialism in part by dividing the world into “intellectually superior meat eaters and inferior plant eaters”. Asian cultures heavy in soy and rice consumption occupied the latter category. </p>
<p>In contemporary discussions, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20171261">scientific studies</a> linking phytoestrogens in soybeans to lower sperm count have been used – by alt-right trolls and mainstream media alike – to create a narrative that soy emasculates men who consume it. </p>
<figure>
<iframe width="440" height="260" src="https://www.youtube.com/embed/FTSvLKY7HEk?wmode=transparent&start=0" frameborder="0" allowfullscreen=""></iframe>
</figure>
<p>“This is gonna fill you full of estrogen, this is gonna block all your testosterone,” Allsup pronounces on YouTube, holding up a carton of soy milk. “We’re gonna be drinking only soy milk, and it’s gonna flush all that testosterone – which is a word that means white supremacy – out of your body.” While Allsup obviously intends his video to be funny, screen shots from a <a href="https://www.menshealth.com/nutrition/a19539170/soys-negative-effects/">Men’s Health article</a> about soy’s potential to “undermine everything it means to be male” suggests he nevertheless takes the threat of soy seriously. </p>
<h2>Taking alt-right irony seriously</h2>
<p>Many dismiss the racist, sexist, anti-Semitic and homophobic rants on #MilkTwitter and #SoyBoy as being nothing more than <a href="http://www.newstatesman.com/science-tech/internet/2017/02/first-they-came-pepe-how-ironic-nazism-taking-over-internet">ironic antics</a> targeting politically correct “normies” who can’t take a joke. But irony and ambiguity are worth taking seriously: they are established strategies of alt-right trolls who seek to exploit <a href="http://knowyourmeme.com/memes/poes-law">Poe’s Law</a>, the notion that it’s virtually impossible to distinguish between satire and sincerity online. Irony allows for extremist views to hide in plain sight – in the words of prominent neo-Nazi <a href="https://datasociety.net/output/media-manipulation-and-disinfo-online/">Andrew Anglin</a>, “non-ironic Nazism masquerading as ironic Nazism”. </p>
<p>The danger of Poe’s Law, explained by Jason Wilson in <a href="https://www.theguardian.com/technology/2017/may/23/alt-right-online-humor-as-a-weapon-facism">an article for The Guardian</a> about alt-right tactics, isn’t that satire may be mistaken for sincerity, but that “every ‘ironic’ repetition of far-right ideals contributes to a climate in which racism, misogyny, or Islamophobia is normalised”. Because of that, <a href="http://www.zero-books.net/books/kill-all-normies">says</a> Angela Nagle, who studies the alt-right’s online culture wars, “the best response is to stubbornly take the ‘alt-right’ at their word”.</p>
<h2>Vegan vs. dairy masculinities</h2>
<p>The strategy of those using #MilkTwitter and #SoyBoy is to mix a carefully constructed view of history and cherry-picked science to reinforce sexist and racist beliefs, while fostering a fear of contemporary shifts in power away from white males and towards women, people of colour, and those occupying space outside the cultural mainstream.</p>
<p>Vegans are often the target of #MilkTwitter and #SoyBoy taunts, with “the vegan agenda” being code for all things weak, effeminate and politically correct. Vegans, after all, drink soy (or other plant milk) instead of dairy, typically for ethical reasons related to caring about animals’ welfare – another female-coded trait.</p>
<p>The irony of #MilkTwitter and #SoyBoy casting vegan men as less masculine is that it is hard to imagine a more feminine-coded substance than <a href="https://www.motherjones.com/politics/2014/04/milk-hormones-cancer-pregnant-cows-estrogen/">estrogen-filled</a> animal milk, coming from the breasts of female mammals. But in the identity politics of the alt-right, linking dairy milk to white supremacy, such complexities are taken lightly. After all, they are only joking, right?</p><img src="https://counter.theconversation.com/content/94854/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>From #SoyBoy to #MilkTwitter, there’s a sinister side to milk.Iselin Gambert, Visiting Research Fellow + Professor of Legal Writing, Lund UniversityTobias Linné, Assistant Professor in Communication and Media, Lund UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/560842016-03-11T08:44:58Z2016-03-11T08:44:58ZWhy some humans developed a taste for milk and some didn’t<figure><img src="https://images.theconversation.com/files/114677/original/image-20160310-26268-1e7sfcm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">In the mood for a cold drink.</span> <span class="attribution"><span class="source">Alexander Chaikin</span></span></figcaption></figure><p>Imagine a dinner party somewhere in Italy to which, as it turns out, my dad has been invited. On the menu tonight is a sliced tomato, basil and mozzarella salad, pasta with a creamy mushroom sauce topped with parmesan cheese, and Italian gelato ice cream to finish. However, except for the sliced tomatoes and basil, my dad cannot eat anything on offer and is destined to leave the party hungry. My dad is, as I am, ethnically Chinese – and, like the majority of Chinese folk, lactose intolerant.</p>
<p>Although the inability to drink and eat dairy products (or more specifically the inability to digest lactose, the type of sugar found in milk) is commonly called “<a href="https://ghr.nlm.nih.gov/condition/lactose-intolerance">lactose intolerance</a>”, this is actually a misnomer. All humans are lactose tolerant in early life because we are mammals. Most humans only switch to being lactose intolerant in the transition to adulthood. </p>
<p>But if so many adults struggle to digest dairy, why did we start drinking the milk of other animals in the first place? Well, with the domestication of large mammals, in particular cows, sheep and goats, people began to realise that animals could provide nutrition from more than just their meat. In fact, drinking its milk greatly increases the amount of calories available from an animal during its life-span. Couple this with the subsequent development of cheese making, which allowed for the nutrients available from milk to be <a href="http://news.discovery.com/history/prehistoric-farmers-cheese-121212.htm">preserved in compact and portable form</a> and, voila, a new rich and renewable source of food was available to nascent herding communities.</p>
<p>The ability to digest dairy products as adults is likely to be adaptive owing to its increased nutritional benefits (sugars, as well as fat, protein and calcium) and milk’s role as an important drinking source in arid regions. Considering the symptoms of lactose intolerance, which include water loss from diarrhoea, individuals who had acquired the genetic adaptation of “lactase persistence” and could therefore metabolise dairy products, would have had a very strong selective advantage in areas where herding of cattle, sheep and goats occurred.</p>
<h2>Herd mentality</h2>
<p>So powerful was the selection pressure in herding societies to be able to consume milk and its related products, that the trait of lactase persistence actually emerged independently at least three times; <a href="http://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000491">in northern Europeans</a>, emanating from what is now Denmark, and in <a href="http://ac.els-cdn.com/S0002929714000676/1-s2.0-S0002929714000676-main.pdf?_tid=b0313cf6-e6e5-11e5-8238-00000aab0f02&acdnat=1457631168_e20a5ee20e639222548a539e63f22726">two geographically distinct African populations</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=300&fit=crop&dpr=1 600w, https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=300&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=300&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=377&fit=crop&dpr=1 754w, https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=377&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/114716/original/image-20160310-26256-1l38c3r.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=377&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Map of lactase persistence.</span>
<span class="attribution"><span class="source">Royal Society</span>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>The incredible thing is that although the adaptation in the three cases involved different genetic changes, they all influence the same gene, <a href="http://www.medicinenet.com/script/main/art.asp?articlekey=9997">lactose dehydrogenase</a>, required for metabolising lactose into glucose.</p>
<h2>Chicken, pigs and tofu</h2>
<p>A key question is how have most other peoples around the world, such as Chinese folk like my dad, continued to thrive without this ability to digest lactose as adults? Certainly the climate in much of East Asia would not have precluded the herding of cattle. </p>
<p>In lieu of viable milking herds, alternative sources of easily renewable protein were identified. For instance, <a href="http://www.dailymail.co.uk/sciencetech/article-2850041/The-domestic-chickens-bred-northern-China-10-000-years-ago.html">chickens were first domesticated in China</a>. Chickens provided a key protein source, not only from their meat – but also from their eggs, which are, like milk and cheese, a rich, portable and renewable food source. Chickens are also far smaller and have a shorter lifespan compared to large mammalian species, making production less complicated.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=398&fit=crop&dpr=1 600w, https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=398&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=398&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=501&fit=crop&dpr=1 754w, https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=501&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/114682/original/image-20160310-26242-s0e3vk.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=501&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">On the menu in China.</span>
<span class="attribution"><span class="source">janecat</span></span>
</figcaption>
</figure>
<p>Crucially, one of the key crops domesticated by the Chinese – in addition to rice, of course – was the soya bean, which also has a <a href="http://www.soyconnection.com/soy_foods/nutritional_composition.php">very high protein content</a>. Soya beans are a versatile crop and are the source ingredient for tofu and also soya milk. In much of East Asia today, chickens and pigs (<a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=9436246">also first domesticated by the Chinese</a>) form the bulk of the meat consumed – and this is supplemented by a large number of soya-related products, including tofu, soya milk, fermented soya beans, and a dizzying array of different soy sauces.</p>
<h2>Decaf soya latte</h2>
<p>I spent a significant period of my childhood in Singapore, where fresh milk was almost non-existent, and although powdered milk was available, everyone drank soy milk. These days, of course, soy milk is big in the West, too – it is perceived by some to be healthier than cow’s milk as it has less fat and natural sugars and it is now widely available in all major supermarkets and in most coffee shops as a replacement for milk. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/114683/original/image-20160310-26279-1sx3tr0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Rise of the soy latte.</span>
<span class="attribution"><span class="source">Dave Newman</span></span>
</figcaption>
</figure>
<p>There’s a widespread belief in certain sectors of society that lactose intolerance is an indication that humans were not supposed to drink milk as adults. And certainly in some parts of the world, where this is the norm rather than the exception, this is certainly the case. But there’s no denying that the ability to digest cow (and goat and sheep and camel) milk and its products gave some humans the edge in the survival stakes and helped them thrive in early agricultural societies.</p>
<hr>
<p><em>The author will be giving a talk: <a href="http://www.sciencefestival.cam.ac.uk/events/starch-milk-and-alcohol-limited-returns-available-door">Starch, milk and alcohol</a>, as part of the <a href="http://www.sciencefestival.cam.ac.uk/">Cambridge Science Festival</a> which runs until March 20.</em></p><img src="https://counter.theconversation.com/content/56084/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Giles Yeo does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The ability to digest dairy products enabled humans in some parts of the world to survive and thrive.Giles Yeo, Principal Research Associate, director of Genomics/Transcriptomics, MRC Metabolic Diseases Unit, University of CambridgeLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/335922015-01-14T19:31:51Z2015-01-14T19:31:51ZMilking the market: are you pouring additives on your cereal?<figure><img src="https://images.theconversation.com/files/68918/original/image-20150113-28437-jhd9hg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Some alternative 'milk' products are startlingly low on nutrition and many are packed with additives despite their 'natural' tag. </span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/mandarina94/6773907310/in/photolist-bjA3Dm-4uZAC1-9zNQa-ak9ERG-bQyEN-8N4A9G-5TCoh7-bQwU8-bQCzf-ndLbPA-djoZ1X-7tCymc-bK33di-hxKF2v-zpT4J-aEBZ6w-bQw45-5nuLSV-4xKdXD-dCq9CK-9mwf6w-dDC1p-qhttGS-7TNGN-fiBSuL-pnNcV-7tYURL-9jpRT9-6pvyN3-is2MRk-98rSJC-5bjYvq-hKhhan-bzkAr-8soT4S-djX6wT-55f1eo-3CKue9-e3XgH1-h7pRrG-noKNFP-dd5t-g1BatW-fEhdH6-4mqbD4-9FFQjk-7yuMD6-5sae7-9ZxUDH-5HyQEn">Iryna Yeroshko/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>There’s a milk revolution going on in supermarkets and it’s showing no sign of retreat. Where formerly we might have had a simple choice between cow milk and soy milk, with a few other niche products available in the bigger supermarkets, suddenly we’re facing a bewildering range: almond or macadamia milk? Cow, sheep, or goat? Coconut? Rice, oat or quinoa? </p>
<h2>But why?</h2>
<p>First, let’s take a moment to reflect on the possible reasons for this phenomenon. The current interest in the Palaeolithic diet may certainly have something to do with it. Adherents seek alternatives to dairy and soy foods under the misconception that humans had entirely completed their evolutionary process before any use of these foods. They argue that this somehow means we are not “meant” to consume them. </p>
<p>People with lactose intolerance have long avoided animal milks, which all contain lactose as their natural (but sometimes poorly absorbed) sugar. <a href="https://theconversation.com/soy-versus-dairy-whats-the-footprint-of-milk-8498">Environmental concerns</a> are another possible reason people want to reduce their consumption of animal milks. </p>
<p>Distrust of soy foods has also grown in recent years because of concerns about their hormonal effects, although there’s <a href="http://www.ncbi.nlm.nih.gov/pubmed/11880595">little evidence to support the idea</a> they’re harmful. Nonetheless, people are looking further afield to find a suitable swap for cow’s milk if they have a dairy protein allergy or if they’re avoiding casein to help manage neurological conditions such as autism or dementia (as part of a diet that has been popular but <a href="http://www.ncbi.nlm.nih.gov/pubmed/16685183">controversial</a>). </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=430&fit=crop&dpr=1 600w, https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=430&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=430&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=540&fit=crop&dpr=1 754w, https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=540&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/68923/original/image-20150113-28449-94hr59.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=540&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Distrust of soy foods has grown in recent years because of concerns about their hormonal effects.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/87807550@N00/126164015/in/photolist-7eEqpt-nWLv7B-8sGrwk-c9CaD-an27Sp-5nQH8f-bBqp5e-akP4yK-akRSCf-arjEc9-n6QhBt-6hre2Y-9XAMpi-4JgJdy-arh1oM-7n77CR-9XDCbs-9XDyxE-9ts4YJ-n6Scby">mc559/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
</figcaption>
</figure>
<p>Soy allergy is another reason people search for milk alternatives. The ranks of these searchers are boosted by the fact that plant-based and raw diets are on the increase.</p>
<h2>Not so good</h2>
<p>Unfortunately, unless they’re reading the packaging carefully, many consumers are probably being misled by the labelling of these alternative products as milk. What’s more, some are startlingly low on nutrition and, ironically, many are packed with additives despite their “natural” tag. </p>
<p>Indeed, compared to animal milks, which usually contain only milk, a typical ingredients list for one of these alternative products might contain between ten and 18 different added substances. These include oils, thickening agents (starches, carrageenan, or vegetable gums), flavourings and syrup sweeteners, emulsifiers and added vitamins and minerals. And their main ingredient is water.</p>
<p>The large amount of added water means that many of these products are quite dilute. Other than soy milk, none of the others have even a tenth of the protein in animal milks. </p>
<p>If you adjust for the amount of added water by looking at their nutrition relative to calorie content (instead of just per 100 millilitres as most labels show), then some of the nut products look a bit better. They’re still very high in fat. </p>
<p>And really, you’re mainly paying for some very expensive water. Then, there’s added salt, which surprisingly seems to be a supplement to every nut milk product on the market. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=441&fit=crop&dpr=1 600w, https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=441&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=441&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=554&fit=crop&dpr=1 754w, https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=554&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/68920/original/image-20150113-28455-1awljx5.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=554&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Nut milks are a mixture of ground nuts and water, usually with a sweetener and salt.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/vrangtantebrun/3773798630/in/photolist-6KtGRC-aJz9GZ-8xQjVF-is1jtM-8HceUT-6Z8MJo-9qcY5K-8t3Hke-aWWPji-5kfqD8-4xVxfT-4xVwS6-ipKvf-dDMshu-8E4cB4-6KtGJ9-zDxBm-7yRdw8-Je8yh-5VLRJg-2M65Xs-aFbte6-5V13AC-jFV2KK-5UVEnK-3cj6wk-7mCBN-6v3Vsv-9weQcA-7t749R-7qrHyk-45hxfA-7gGRrr-5C9WG6-dmv5mo-2jaXpz-nTn2j1-4gVrtb">Vrangtante Brun/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
</figcaption>
</figure>
<p>Calcium content is not comparable either, unless it has been added. Unfortunately, the form of calcium commonly used is not easily absorbed by the human body compared to what’s present in animal milks.</p>
<h2>The low-down</h2>
<p>Nut milks are a mixture of ground nuts and water, usually with a sweetener and salt. They provide the beneficial fats that are found in nuts, as well as protein and calcium in very small amounts. </p>
<p>Cereal milks, such as oat, rice or quinoa, are a starchy mixture of grain flours or brans – or both. They usually have added oil and, again, salt. Generally, these cereal milks provide little protein but the added oil usually has beneficial mono-unsaturated and polyunsaturated fatty acids. </p>
<p>Coconut milk sold as a beverage usually has added water and salt. It is also very low in protein. Coconut oil is mostly saturated fat. While many advocates will argue for the specific benefits of the medium-chain triglycerides present in this fat, these form only part of the fat content of coconut. And it still doesn’t stack up as a healthier fat than the mono- and poly-unsaturated fats.</p>
<h2>Unsustainable?</h2>
<p>The environmental implications of Palaeolithic-style eating are rarely mentioned. Eating like a cave-dweller sounds so natural, how could it be bad for the environment, right? But the world’s population is more than 6,000 times the size it was in the Palaeolithic era, so sustainability is now a much bigger issue! </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=487&fit=crop&dpr=1 600w, https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=487&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=487&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=612&fit=crop&dpr=1 754w, https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=612&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/68919/original/image-20150113-28443-44ghlc.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=612&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Coconut milk sold as a beverage usually has added water and salt.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/bionicteaching/2166640369/in/photolist-4isAGr-oxFxRs-6b9xBe-4APyxk-4muZ12-bpkg5L-7z8dfr-75fcxb-jhkfbU-9kJ1Fq-72ra5B-7zJ2Xu-9nX1Ph-98YhsP-cNpuCG-79fwBN-4ps8i9-7CT5Tb-EpL1t-8E4cB4-a1JEvx-k3fk9z-5DEat-a6GF41-eMPHpy-5RwKrW-2tZyPL-dKtAAd-4SxSj5-jcRoha-2tZnWS-4drgub-9frE7m-7G49uj-ohuEei-68Lhq3-DM9ab-annZWH-4WCvgD-hE2zSp-dVX5Xb-7vaL4i-htX54-2tV2FV-aVJE5V-H5uCK-6b9xCX-dCq9CK-622DPQ-dQ4eG9">Tom Woodward/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
</figcaption>
</figure>
<p>There would be huge <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1747-0080.2008.00251.x/abstract">environmental implications</a> if six billion people tried to follow a diet high in meat, but the type of milk we choose may be very important too. The <a href="http://www.motherjones.com/environment/2014/02/wheres-californias-water-going">amount of water</a> used to grow almonds is very large, for instance, and coconut milk will be high in food miles for most of us. So there isn’t a clear front-runner amongst these milks in the environmental stakes.</p>
<p>Given the strict rules about what products can be called juice, it’s curious that manufacturers are allowed to call these products milk at all, since they really aren’t. Other than in the sense of being a white liquid you can put on cereal and in tea, and use in cooking, that is. </p>
<p>If that’s all you’re looking for, then it’s up to you to choose which one you like most - but do read the label to see what else you’re getting!</p><img src="https://counter.theconversation.com/content/33592/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Suzie Ferrie does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There’s a milk revolution going on in supermarkets and it’s showing no sign of retreat. Where formerly we might have had a simple choice between cow milk and soy milk, with a few other niche products available…Suzie Ferrie, Clinical Affiliate, University of SydneyLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/93792013-03-04T19:33:42Z2013-03-04T19:33:42ZSoy versus dairy: which milk is better for you?<figure><img src="https://images.theconversation.com/files/20875/original/h44xxmtb-1362369342.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Fresh, raw soy milk and fresh, raw animal milk are very different foods.</span> <span class="attribution"><span class="source">Timothy Valentine</span></span></figcaption></figure><p>There are good reasons why people may want to swap soy with dairy milk. The carbon, water and phosphate <a href="https://theconversation.com/soy-versus-dairy-whats-the-footprint-of-milk-8498">footprint of soy milk</a> is a fraction of the latter. But the main reason for the increasing popularity of soy milk seems to be health concerns, such as inflammatory bowel disease and lactose intolerance.</p>
<p>First, let’s look at what these milks are. The milk from a cow (or goat, or sheep) is complete food for the growth and development of a young animal. It contains all the essential amino acids (the protein building blocks that your body is unable to make for itself) as well as a complex mixture of fats, carbohydrates, vitamins and minerals including calcium, phosphate and vitamin B12. </p>
<p>A soy bean is also complete food – for the growth and development of a soy plant seedling. The nutritional needs of plants are obviously quite different from those of animals, and accordingly, the nutritional profile of unadulterated soy milk is very different from that of animal milks. </p>
<p>Fresh soy milk, made from grinding and then straining soaked dried soy beans, has less fat and carbohydrate than animal milks, and only a small amount of calcium. And it’s missing some of the vitamins present in animal milks as well. </p>
<p>The protein content of soy milk is similar to cow’s milk, and all the essential amino acids are present but in smaller amounts than in cow’s milk. Because it’s plant food, soy milk contains small amounts of fibre, and twice as much folate as animal milks.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=479&fit=crop&dpr=1 600w, https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=479&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=479&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=602&fit=crop&dpr=1 754w, https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=602&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/20877/original/r55jk4cg-1362369606.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=602&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The milk from a cow (or goat or sheep) is complete food for the growth and development of a young animal.</span>
<span class="attribution"><span class="source">jenny downing</span></span>
</figcaption>
</figure>
<p>The contrast between the two products is significantly reduced when comparing the commonly-available commercial brands of soy and cow’s milk. Both types of milk are heat-treated as part of production, to destroy bacteria and enzymes that may be harmful to health or shorten shelf life. They’re also nutritionally similar. </p>
<p>Supermarket soy milk products are mostly made from soy protein isolate powder (rather than ground whole soy beans), reconstituted with water and adjusted with oil and often sugar, to bring the fat and carbohydrate content to levels comparable with full-cream cow’s milk. A similar vitamin and mineral content is achieved by adding vitamins (including B12) and calcium. </p>
<p>Once this is done, the main differences between the products are in the type (rather than the amount) of carbohydrate, protein and fat.</p>
<p>The carbohydrate in cow’s milk is lactose, the milk sugar, which is digested by the enzyme lactase. In most animals (including human ones), the amount of lactase in the intestine naturally decreases after weaning. Once this has happened, milk cannot be digested properly, causing flatulence or diarrhoea. </p>
<p>In humans who continue to consume lactose-rich dairy products throughout their lives, lactase enzymes are maintained in the gut. But some unlucky individuals become lactose intolerant and, for them, soy milk is a useful alternative as it contains no lactose. </p>
<p>For everyone else, though, lactose has some advantages over other sugars because it has a very low glycaemic index. This means that it is released slowly into the blood, avoiding abrupt spikes in blood glucose levels.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/20878/original/gm4bbdgt-1362369757.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Soy beans are the complete food for the growth and development of a soy plant seedling.</span>
<span class="attribution"><span class="source">Quinn Dombrowski</span></span>
</figcaption>
</figure>
<p>Both soy and dairy milk are good sources of protein, with different health advantages. Soy protein appears to have <a href="http://www.nejm.org/doi/full/10.1056/NEJM199508033330502">its own protective effect</a> on heart health, possibly due to its content of phytochemicals (beneficial plant substances). Some of these include phytoestrogens, whose weak oestrogen-like action can help soothe hormonal swings during menopause. </p>
<p>Cow’s milk consists of two proteins, casein and whey, both of which are popular among body-builders as effective muscle-building proteins. In controlled diets, dairy foods <a href="http://www.mdpi.com/2072-6643/1/1/83">appear to promote fat loss</a>, possibly due to the effect of their calcium content in conjunction with the dairy proteins and other substances in milk. This effect is not seen when the same nutrients are consumed as supplements.</p>
<p>The fat content is similar in both cow and soy milk, and low fat or “light” varieties are available for both. The type of fat in full-cream cow’s milk is butterfat, high in saturated fat, while soybean oil is mostly polyunsaturated. The fats added to soy milk are usually canola or sunflower oil, again rich in polyunsaturated and monounsaturated fats. This means that soy milk is a source of “good” fats. </p>
<p>The Heart Foundation <a href="http://www.heartfoundation.org.au/sitecollectiondocuments/dietary-fats-dietary-cholesterol-and-heart-health.pdf">recommends</a> we avoid saturated fats in order to control our cholesterol levels, but interestingly full-fat dairy foods <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695872/">don’t appear to increase</a> the risk of heart disease in the same way as other sources of saturated fat. This may be due to the protective effect of other complex elements in milk (such as the proteins or minerals) or the unsaturated fats present.</p>
<p>Fresh, raw soy milk and fresh, raw animal milk are very different foods. But in the form usually purchased in the supermarket, there’s little difference in their nutritional profile. So rest assured that if you choose to replace some, or all, of your dairy milk intake with soy milk for environmental reasons, you will not be nutritionally disadvantaged.</p><img src="https://counter.theconversation.com/content/9379/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Suzie Ferrie does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There are good reasons why people may want to swap soy with dairy milk. The carbon, water and phosphate footprint of soy milk is a fraction of the latter. But the main reason for the increasing popularity…Suzie Ferrie, Clinical Affiliate, University of SydneyLicensed as Creative Commons – attribution, no derivatives.