Health&Beauty DITCHING THE DAIRY

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options

Dairy milk alternatives have become increasingly popular in recent years. Some people have decided to replace dairy because they want to live more healthily, others have taken on board the environmental impacts of dairy production and want to do their bit. So, are these alternatives really better for us – and for the planet? Politician’s answer: it depends. It depends on what and how you measure this.

Let’s start with the health aspects and nutritional content of some of those plantbased ‘milks’ (although technically, they are not really milk, so manufacturers are not allowed to call them this any more).

What’s in a name?

Commercial almond, oat, rice and soya drinks, to name just a few, are a mix of the ground-up plant particles they are named after, plus a lot of water and a few other ingredients to create a stable product with a good consistency that is easily pourable.

If you’re an avid label-reader like me, you will also notice that non-organic versions of these drinks also have calcium, vitamin D and some B-vitamins added to them. This is to match the nutritional profile of cow’s milk, which is a good source of calcium, important in maintaining bone health, for example. Dairy milk contains more calories, partly because it contains more fat – one of the reasons why some people opt for plant-based options. However, with the exception of soy, it also contains a lot more

“Not all are as kind to the planet. Almond and rice need a lot of water, and rice and soy are linked to higher greenhouse gas emissions.” protein, which is an important macronutrient, especially as we lose muscle as we age.

Power to the planet

What about the environment then? Studies do tell us that dairy cows need a lot of resources in terms of land and fresh water and there is also the issue of greenhouse gas emissions. However, here’s the catch: not all plant-based drinks are created equally in terms of being kind to the planet. Almond

Iron is an essential mineral for our bodies, playing a crucial role in overall health and vitality. But it’s also the subject of several old wives’ tales…

You have to eat red meat to get enough iron in your diet

False. While red meat is an excellent source of iron, there are plenty of others. Legumes such as lentils and chickpeas are rich in iron, as are dark leafy greens like spinach and kale. Fortified cereals and whole grains like quinoa and brown rice can contribute significantly to your intake.

BUSTER

Women are more prone to iron deficiency than men

True. Women, particularly those of childbearing and rice, for example, need a lot of water, and rice and soy are linked to higher greenhouse gas emissions compared to other plants used in dairy alternatives. Depending on where these foods are grown in the world, this can add a lot of pressure to the environment.

So what is the take-home message?

From a nutritionist’s perspective, I’d always recommend the fortified, ie non-organic versions of plant-based drinks, unless you are a nutrition wiz and know exactly how to plan your diet to ensure you are getting the vital nutrients you need. Let’s drink to that!

Tanya Harrison is lecturer in Public Health Nutrition at the University of Chester age, are at a higher risk of iron deficiency due to menstruation and increased iron requirements during pregnancy. However, men can also develop iron deficiency, especially if they have poor dietary habits, engage in intense physical activity or suffer certain health conditions.

Taking vitamin C can help improve iron levels This holds some truth, as while vitamin C does not contain iron itself, it can helps improve our absorption of iron from plant-based sources (iron from animal sources is already readily absorbed).

Consume foods rich in vitamin C, such as citrus fruits, strawberries and bell peppers.