Dairy-free alternatives, such as plant-based milks and yoghurts have expanded on supermarket shelves in recent years, offering variety for children avoiding dairy due to allergies, intolerances, or dietary preferences. However, it’s essential to consider the nutritional content of these substitutes—especially their added sugar content.
This blog will delve into the world of milk alternatives, guiding you through the wide range of options available to help find the one that’s right for your little ones and their health.
What is the effect of sugar on health?
Excess sugar intake can contribute to dental decay and an excess intake of calories which can lead to obesity, and an increased risk of chronic health conditions later in life.
The British Dental Association advised that tooth decay remains the number one reason for hospital admissions among young children due to the nations high sugar intake. As a result, they are campaigning for the Soft Drinks Industry Levy to be expanded into other product ranges – including milk-based drinks and yoghurts to support the fight against decay and reduction in sugar levels.
Sugar is not just simply sugar – it exists in multiple forms. It can be ‘naturally’ occurring (such as in cow’s milk, fruits and vegetables), or ‘added sugars’ (also known as free sugars) which are sugars added to foods and drinks as well as sugars in honey, syrups and fruit juices. The key difference is that the natural sugars found in fruit come with the added benefits of fibre, vitamins, and minerals—providing much needed health benefits. On the other hand, added sugars should be limited in children’s diets to promote their health.
The infographic below explains the recommended intake of added (free sugars).
(British Nutrition Foundation, n.d.)
Plant based milks
Almond, soya, coconut, oat milk and more. The list is endless, and so it seems is the variety in their nutritional content. Whilst cow’s milk contains natural sugars, some varieties of plant-based milks contain high levels of added sugar to enhance their flavour and may not be the healthiest option for children (or adults). However, it’s good to know that many brands have introduced sugar free versions making reducing sugar in your child’s diet that little bit easier.
Plant based milk considerations for young children
It’s important to consider that not all plant-based milks are fortified and those that are vary in what and how much they have been fortified with. For example, Plenish® is an organic brand and so their plant-based milks aren’t fortified. As a general rule, go for unsweetened, non-organic and fortified milk alternatives.
If chosen well, they can be a good source of energy, protein, and contain a wide range of vitamins and minerals, including calcium and vitamin D. These will help young children build bones, grow and keep teeth healthy – Reading nutrition food labels is key.
Generally, even fortified milk alternatives do not contain the same high levels of calories and protein as whole cow’s milk. These are essential in a young child’s diet to support their growth and development. However, alpro growing up milk, oat and soya plant-based milks offer a higher protein and energy (calorie) content than some other varieties making them more suited to a younger child’s diet to better support their growth and development. Depending on which plant-based milk you choose, it may be necessary to add in alternative dietary sources to help your children meet their protein and energy needs.
Below is a nutritional comparison table of cow’s milk compared to some fortified plant-based milks.
| Per 100ml | Whole Cow’s milk | Alpro Growing Up Milk (soya) | Oatly whole oat drink | Alpro Soya milk | Alpro soya milk (no sugars) | Alpro almond milk | Alpro coconut milk | Alpro almond milk (no sugars) |
|---|---|---|---|---|---|---|---|---|
| Energy (Kcal) | 66 | 65 | 60 | 39 | 33 | 24 | 20 | 15 |
| Protein (g) | 3.5 | 2.5 | 1.1 | 3.0 | 3.3 | 0.5 | 0.1 | 0.5 |
| Total sugar (g) | 4.7g* | 2.5g | 3.4g* | 2.5g | 0g | 2.3g | 1.9g* | 0g |
Note: Naturally occurring sugars are marked with an asterisk.
Plant based yoghurts
Plant-based dairy substitutes extend beyond milk to products such as yoghurts, cheese and cream. Yoghurt is generally accepted and enjoyed by children. Whilst it’s true that it can be a healthy and nutritious snack option, flavoured versions, including the dairy-containing ones are often packed with hidden sugars.
Unflavoured versions are the way to go. Try experimenting with different toppings to add some sweetness – and over time these could be gradually reduced as your child’s tastebuds adjust. A bowl of yoghurt with fruit is a great way to add more flavour, nutrients and texture. Some of the sweeter fruits to try include banana, mango and ripe nectarines/peaches. Alternatively, if your child usually enjoys vanilla flavoured yoghurt, you could try adding a few drops of unsweetened vanilla essence and a drizzle of honey or nut butter.
Below is a comparison of the nutritional content of different plant-based yoghurts.
| Per 100ml | The coconut collaborative coconut yoghurt | Nush Dairy Free Almond Milk Strawberry Yoghurt | Alpro soya strawberry/ banana/ peach yoghurt pots |
Alpro vanilla soya yoghurt | Alpro plain with coconut yoghurt | Alpro zero sugar plain soya yoghurt |
|---|---|---|---|---|---|---|
| Energy (Kcal) | 120 | 98 | 69 | 66 | 55 | 43 |
| Protein (g) | 1.2 | 4.9 | 3.6 | 3.7 | 3.9 | 4.0 |
| Total sugar(g) | 1.6g* | 8g | 8.1g | 7.5g | 2.3g | 0g |
Note: Naturally occurring sugars are marked with an asterisk.
Practical Tips
Frequent consumption of sugary foods and drinks increases the risk of dental caries. Bacteria in the mouth feed on sugar, producing acids that erode tooth enamel. Follow our top tips to support your child’s health whilst still enjoying plant-based substitutes.
- Reduce the frequency of sugar exposure: Try to limit sugary drinks to mealtimes and have water between meals. Drinking water helps wash away sugary food particles.
- Transition from Bottle to Cup: For young children, moving from a bottle to a cup reduces prolonged exposure of teeth to sugary drinks, lowering the risk of cavities and dental decay.
- Skip Dream Feeding with Sugary Drinks: Avoid giving sweetened plant-based milks during nighttime feeds to prevent sugar sitting on teeth overnight.
In Summary
- Consumption of excess sugar can have a negative effect on your child’s health contributing to the risk of dental decay and an excess intake of energy.
- Many brands that produce dairy free alternatives have sugar free options.
- You can try using natural sweeteners like honey and fruit to help get your child used to less sugar in their unsweetened yoghurt.
- In general, plant-based milks contain less calories and protein than cow’s milk so it’s important to check the labels and consider their nutritional content especially for younger children.
- It’s best to opt for unsweetened, non-organic milk alternatives fortified with important vitamins and minerals such as calcium to support children’s growth and development.
References:
British Dental Association (2023) Sugar Levy delivering the goods in the fight against decay. [online]. Available at: https://www.bda.org/news-and-opinion/news/sugar-levy-delivering-the-goods-in-fight-against-decay/
British Nutrition Foundation (n.d.) Sugar and nutrition. [online]. Available at: https://www.nutrition.org.uk/nutritional-information/sugar/.