Myth: Plant-based milk alternatives are better for you than cow’s milk

Fact: Cow's milk contains 16 essential nutrients including calcium, vitamin D, vitamin A, thiamin, niacin, riboflavin, vitamin B 12, potassium, phosphorous, magnesium and protein. A 250 mL (one cup) serving of cow's milk provides about 30% of the Daily Value (DV) of calcium, 50% of the DV of Vitamin B12 and 45% of the DV of Vitamin D (which is added to milk) as well as 8 grams of protein.

When it comes to nutrition, not all milk alternatives are created equal. Most plant-based "milks," with the exception of soy milk and pea milk, contain little if any protein. A 250 mL serving of almond milk contains one gram of protein and coconut milk has less than a half gram. Protein may not matter to you if you get enough from other foods or if you just need a liquid to add to your coffee or tea. But if you are counting on a plant milk for protein in your diet, choose soy or pea milk which contain 7 or 8 grams of protein per 250 mL. If you like to use a milk alternative in your morning smoothie, consider one of the higher protein milks or increase the protein by adding Greek yogurt, cottage cheese, silken tofu, nut butter, nuts or seeds or a commercial protein powder. Keep in mind that protein powders are often expensive and may contain sugar and many other ingredients and additives.

How can you choose the most nutritious milk alternative? Compare brands by checking the Nutrition Facts and choose one that contains higher amounts of fortification. Look for a brand that, at the very least, is fortified with calcium and vitamin D and, if you are a vegetarian, vitamin B12. Flavoured plant beverages typically contain between three to five teaspoons of sugar per cup, so the unsweetened type is a better choice for daily use. If you use a plant-based milk alternative because you are lactose intolerant, consider trying a lactose free cow's milk available in the dairy section of the supermarket.