Plant-based milk and vitality- how unsweetened milk helps with energy and mood.

Dairy-free milk is all the rage at the moment. Not only do they stop lactose intolerance, reduce livestock demand and help save the planet, they also taste rather delicious, are high in fibre (prebiotic for microbiota) and are a good protein source for vegetarians and vegans. It all seems too good to be true. But what is in the milk we are consuming and what is the best one to consume? Who makes the drinks we are drinking and are they really the healthier choice? Why should we all try unsweetened varieties and avoid big brands' marketing coys?

What is dairy milk?

Cows, sheep and goats produce milk. This is a liquid that contains protein, fat and carbohydrates, that the animals use to feed their offspring and which we drink because of its huge array of nutritional benefits. The protein is used for growth and repair. The fat is used to make cell membranes, hormones, to absorb fat-soluble vitamins and minerals and for insulation to keep us warm. The carbohydrates are used for energy. The carbohydrates in milk are both complex and simple sugars. Dairy milk contains lactose sugar for energy and it is this part of the milk that many are allergic or intolerant to.

Some vegetables can also be used for milk substitutes. Soya beans, coconuts, peas, hemp, almonds, cashews, hazelnuts, oats and even rice and potatoes, can be turned into milk to gain the same nutritional benefits as dairy milk. There are lots of varieties out there. From Oatly oat milk, Alpro milk, Nestle Wunda pea milk, Rebel Kitchel Mylk, Blue Diamond Almond Breeze, Rude Health, NuttyBruce, Coca Cola Adez brand and many hundreds more. It has been a commercial war to hit consumer demand. But what is the difference between the types of milk and how do they vary nutritionally?

Calcium

Does plant-based milk contain as much calcium as dairy milk? The answer is that it depends on the variety. Ideally, you want to have around 120mg Calcium per 100ml to get the same bone and tooth protecting benefits of milk and stop osteoporosis. Check the ingredients to make sure that it contains this much or has been fortified (had extra calcium added) to help keep your bones strong. This is especially important for menopausal women as in menopause Oestrogen (which supports bone formation) levels drop and so more calcium supplementation is needed.

Sugar and carbohydrate content milk

I will never advocate removing carbohydrates and sugars completely from the diet as we need them for energy, mentally and physically. Carbohydrates and sugar are not bad or good, they are vital and necessary for health and should never be demonised. Every meal should contain some carbohydrates, for example, cereal or porridge and unsweetened milk or toast and peanut butter. What causes imbalance is when you add too much of one food group to a meal.

There are two types of carbohydrates; simple and complex. Simple sugars give us a quick and short-lasting energy supply. Complex sugars such as fibre and starch in vegetables, give us a slower, more long-lasting energy supply as they take longer to break down (metabolise) than simple sugars. Simple sugars are the ones on food and drink labels and complex is the carb content minus the sugar (so 13g carb, 6 g sugar means 13–6, 7g complex for example). If they are the same, the food only contains simple sugars.

Semi-skimmed milk contains 40 calories, 4.3g sugar and 4g carb per 100ml. Skimmed milk less, whole milk more. Oat milk contains on average 6g sugar and 6g carb per 100ml, rice milk (as rice is mainly carb) 8g, pea 7g, and sweetened soya, coconut and hemp milk all the same 2-5g. Sweetened nut milk (Rudehealth etc) varieties tend to be very high in sugar (even if natural sugars, it is still sugar), with some coconut milk varieties containing up to 11g per 100ml (bare in mind the average latte is 325ml so that's over 30g sugar, more than a huge slice cake).

The best low sugar and carb milk types are the unsweetened varieties. Alpro unsweetened unroasted almond milk tastes delicious. As does the Mighty M.lk unsweetened pea milk (which is thick and creamy and highly palatable). They contain lots of protein and healthy monounsaturated fats which give you lots of energy without the energy dip of a sugar low. Sugar crashes make you hungry and moody (hangry), stressed and increase your craving for high carbohydrates, “quick- yet short-lived” energy supply sources like sweets and cakes.

Unsweetened milk varieties are not served in chain coffee shops currently. Sweetened Alpro milks are in Cafe Nero or Starbucks and Costa has its own sweet Adez plant milk variety (as Costa is owned by Coca Cola and so is Adez). In fact, most chain and independent coffee shops serve the “barista” edition plant-based milk, which is loaded with carbs and sugar (which is why they taste so sweet). You do not need to add sugar to your drink as the drinks already contain loads. Oatly barista edition contains the same as three spoons of sugar in one glass. If you are diabetic or carb-counting, watch out.

Mood is also affected by energy dips. Sugar highs and lows cause emotional highs and lows which can make mood disorders, like anxiety and depression worse. They can also exacerbate mood extremes at emotionally charged times such as grief, breakups, stressful workdays and menstruation.

Plant milk is also high in (a complex carbohydrate found only in plants) fibre. Fibre is prebiotic and feeds microbiota (the health aiding microbes in the body) in the gut, helping them to produce small chain fatty acids (SCFA). These SCFA regulate Serotonin (happiness brain chemical), Dopamine (pleasure and reward chemical) and Melotonin (sleep regulator). Therefore high fibre foods help you regulate your mood. For anxiety and depression, watch the sugar content of your food and increase the microbiota boosting fibre content.

B12, B9 and vitamin D

Try to buy milk varieties that are fortified by b12 and vitamin D. Not only do B vitamins such as B12 increase energy, they also help you regulate the way you break down sugar in sugar metabolism. B12 helps you use energy stores more efficiently, giving you more vitality. As having energy makes you feel better, this improves mood.

Vitamin D is also needed to support calcium absorption and so helps support bones and teeth and prevent osteoporosis. It also plays a role in supporting the immune system (helping defend against diseases like Covid) and as illness makes you feel low, helps prevent depression and anxiety.

Protein

All milk varieties are a good supply of protein, but be careful with some types containing chemistry experiment ingredients that you have never heard of. You want to aim to have as much protein as possible, as protein supports your muscle, hair and nails and is needed for every cell in the body for growth and repair. Oat, hemp and rice milk varieties contain the least protein (they are mainly carbohydrate), whereas soya, pea and nut milk are rich in protein.

Why drink unsweetened?

Most consumers of dairy-free, plant-based milk are vegans, trying to protect animal welfare and reduce carbon emissions, or those allergic to lactose. However, diabetics should also try dairy-free kinds of milk as the unsweetened varieties contain no sugar or carbs, but lots of calcium, gut microbiota boosting fibre, protein and healthy fats.

Plant-based milk varieties are great for mood and vitality. They also help the planet. Being low in sugar means they help prevent energy lows which cause low moods, anxiety and lack of focus, brain fog and lack of motivation. They are a great high protein and fibre complimentary food to coffee, teas and cereal. They help you have more energy and help improve your mood. Just watch the sugar content and be mindful of mindless marketing claims.

Copyright Laura Campbell 02/03/2022