Got a question about going dairy-free? Dietitian Kate Arthur answers your questions - £200 voucher to be won

[LucyBMumsnet]

Created for Alpro

Ever thought about going dairy-free but wondered how it might affect your health? Post your questions to registered dietitian Kate Arthur, and you could win a £200 shopping voucher.

• Everyone who shares a question on the thread below will be entered into a prize draw
• One lucky Mumsnet user will win a £200 voucher for a store of their choice (from a list)
• Kate will be back at the start of November to answer a selection of your questions

About Kate:
“Kate Arthur is a Registered Dietitian with 25 years experience. She is passionate about promoting easy to understand nutrition and dietary advice for adults and children. Having worked for a number of years as a Dietitian for Alpro she has helped to promote the importance of plant based eating for both health and the planet.”

Here’s what Alpro have to say:
“With an increasing number of people wanting to lead a more plant based lifestyle, Alpro is on hand to ensure that parents are equipped with the tools and information to be able to follow a nutritionally balanced, healthy diet. Alpro Soya Growing Up drink and the new Alpro Oat Growing Up drink are tasty alternatives to cows’ milk and are formulated to provide nutrients tailored to the needs of children aged 1 to 3 years.”

So whether you have a question about the health or eco benefits of adopting a dairy free diet, or the ways you can introduce dairy free alternatives into your family’s diet, post your question on this thread for Kate to answer.

Thanks and good luck,
MNHQ

@NellieEllie

Calcium is obviously a vital mineral, especially for children. Calcium carbonate is the calcium source added to many plant milks. I read different stuff about how it can be absorbed. Is this source OK, or is calcium phosphate/tri calcium phosphate - or any other source better?

Hi @NellieEllie,

Thanks for your question about calcium sources. Plant-based diets can provide adequate calcium, even when dairy products are minimal or absent from the diet. With the exception of organic variants, the majority of plant-based drinks are fortified with calcium to a level comparable to that found in cow’s milk and with a similar bioavailability. Moreover, many are fortified with vitamin D, which further supports calcium absorption.

• Kate

@itsonlysubterfuge

I switched to Oat milk and plant based butters to reduce saturated fats in our diet, but the trade off was an increase in sugar, is it really better?

Hi @itsonlysubterfuge,

Thank you for your question about oat milk and plant based butter and if they are healthier. Plant based drinks based on soya, oat and nuts are naturally low in saturated fat, and the great news is that you can also find varieties that have no sugars such as the Alpro Oat No Sugars drink.

When choosing plant based products you do need to be careful with some products as there are some plant fats that are high in saturated fat including coconut, palm and shea fats and oils. These vegetable fats have become popular over the last few years, however, unlike most plant fats, these contain very high quantities of saturated fats. Look at the ingredient label of foods to check, as they are used in many products including granolas, bakery products such as biscuits, vegan cheeses and vegan butter.

• Kate

@Joysutty

A lot of children + adults also have allergies to cows milk, as a friend 8 years ago now told us of her allergy and that she only buys soya or almond milk, so my husband started with these on his cereals and his cholesteral levels came down so that was an interesting fact to find out, but I myself am not a fan prefering semi-skimmed milk. There are lots of different ones out now, Alpro, and some supermarkets are doing their own brand ones. Cashew milk is more new to the market but I did read somewhere the other week that too much Coconut can upset your stomach as there is Coconut milk out now also - so that is my question - is this true as coconut does have good benefits to your skin/hair but wondered why it would then upset your stomach/bodily system ? Or are they talking of lots and lots that you would have to consume for it to have this or any drastic effect.

Hi @Joysutty,

Thank you for your question about coconut milk. When choosing plant based products you do need to be careful with some products as there are some plant fats that are high in saturated fat: coconut, palm and shea fats and oils. These vegetable fats, especially coconut, have become popular over the last few years, however, unlike most plant fats, these contain high quantities of saturated fats. Cutting down on foods high in saturated fat and replacing them with foods higher in unsaturated fat can help improve cholesterol levels and heart health.

Advice is to have no more than 20g saturated fat a day for women, and for men no more than 30g a day. Coconut oils are often used in products such granolas, bakery products such as biscuits, vegan cheeses and vegan butter. However, not all coconut based products will be high in fat so its best to check out the nutrition label of foods.

• Kate

@BristolMum96

Why is the growing up drink not suitable as a main milk drink for under 3s?

Hi @BristolMum96,

Thank you for your question. Alpro Soya Growing Up drink 1-3+ is specifically tailored for children between 1 and 3 as a main drink where an alternative to cow’s milk is needed or required for medical (such as cow’s milk allergy), ethical or dietary reasons. Other unsweetened fortified soya drinks can be introduced into the diet from 1 years of age but we do not recommend them as a main drink until 2 years due to the lower amount of fat and energy they provide. If you have any questions about your child's diet please contact your GP or Registered Dietitian.

• Kate

Dear Kate,

Thats nice to have a personal reply back. I have printed off your reply message and will show my husband. kind regards, Fiona.

@ButterMyMuffin

Would going dairy free or significantly reducing dairy be suitable for kids aged 1-8? Would you reccomend taking vitamin supplements or making other changes to diet?

Hi @ButterMyMuffin,

Thank you for your question about suitability of dairy free for children aged 1 to 8 years. Milk and dairy provide a number of important nutrients needed for healthy growth and development such as calcium, vitamin B2 and vitamin B12. Milk and dairy are also an important source of fat, protein and energy, particularly in toddlers and pre-school aged children. Therefore, when reducing dairy or moving onto a dairy-free diet it is essential that these nutrients are replaced from other non-dairy food sources. Fortunately, these nutrients can be easily obtained through offering your child a varied and balanced diet, and by replacing the foods they need to avoid with suitable dairy-free alternatives. If you are thinking about reducing dairy in your child's diet always consult your GP or a Dietitian first.

• Kate

@vincettenoir

I’m anaemia and I don’t eat dairy. Can you give me some tips for increasing iron in my diet?

Hi @vincettenoir,

Thanks for your question about how to increase iron content in your diet. Iron intakes can be optimised through the inclusion of iron-rich plant foods at all meals eg. tofu, beans and pulses such as lentils, chick peas and baked beans. Other iron rich foods include kale, nuts and seeds, fortified breakfast cereals, dried apricots and figs. Including some animal source foods (if not vegetarian) and including plenty of vitamin C in the diet through fruit and vegetables to aid iron absorption.

• Kate

@poppymaewrite

Ignore above.

Apart from calcium, how does Alpro ensure that plant based milks are nutritious for growing children?

Hi @poppymaewrite,

Thanks for your question about how Alpro ensure the plant based milks are nutritious for growing children. From the age of 1 years of age, fortified plant based alternatives can be introduced into a child's diet however it is not recommended you give children the standard soya milk alternatives as a main milk drink as this may compromise nutritional status, due to the low energy, fat and iron content making them unsuitable until the age of 2 years. However, the enriched Alpro Growing Up drinks are fortified with plant fats to increase the fat and energy content and addition of micronutrients (iron, calcium, iodine, folate, vitamins Bs, C and D). These fortified alternative to milks can therefore be used from 1 year of age as a main milk drink. For children with CMPA, the switch should be guided by a Registered Dietitian.

• Kate

@poppymaewrite

Will cooking with plant based milks compromise the quality or taste of my cooking?

Hi @poppymaewrite,

Plant based alternatives can be used in lots of sweet and savoury recipes that need cooking or heating. To make sure the taste and texture remains at its best, start with a low to medium heat. Alpro have lots of tasty recipes on their website if you are looking for inspiration!

• Kate

@Dizzywizz

How do you decide which dairy free milk to buy, if you go dairy free? There are so many choices now - soy/oat/almond - how to you choose?

Hi @Dizzywizz,

Many of you have asked this question about how to decide which plant based drinks to buy if going dairy free so I hope this answer helps. If you are going to try going dairy free there are now a huge choice of dairy free products available in the supermarkets made from plant based ingredients such as oat, soya, almonds, coconut and cashew milk.

You will normally find a replacement for most dairy foods ie. milk and yogurt alternatives, desserts, custards, cream, ice cream, cheese and spreads. When making the switch it is important to make sure you are replacing the nutrients you would normally get from dairy, therefore make sure you choose fortified plant based alternatives to milk and yogurts that have added calcium and vitamins B2, B12 and D.

• Kate

@sharond101

What's the best way to protect my bones if I go dairy free?

Hi @sharond101,

Thanks for your question about protecting your bones if going dairy free. Milk and dairy do provide an important source of calcium in the diet which helps maintain healthy bones. Therefore, when moving onto a dairy-free diet it is essential that the calcium is replaced from other non-dairy food sources. Fortunately, calcium can be easily obtained by eating a varied and balanced diet, and by including suitable fortified dairy-free alternatives.

Other non-dairy calcium containing foods include tinned sardines, tofu, almonds, fortified breakfast cereals and bread, leafy green vegetables such as kale and broccoli, nut spreads, sesame seeds and tahini paste. It is also really important to ensure you get enough Vitamin D to support your bone health and it is now recommended that everyone takes a daily supplement of 10 micrograms of vitamin D through the autumn and winter months.

• Kate

@ISeeTheLight

My daughter is 7 and has CMPA. She's been on the alpro soya growing up milk since she was just over a year old. What's the best milk for her now or should we keep her on the growing up one?

We're no longer under a dietician or consultant so I can't ask them.

Hi @ISeetheLight,

Thanks for your question about what the best milk choice is for your 7 year old daughter with CMPA. If your daughter is eating a healthy well balanced diet there is no reason why she could not switch to a unsweetened fortified plant based drink such as Alpro Soya No Sugars alternative to milk. This is rich in protein and has added calcium and vitamins B2, B12 and D. For variety (as long as your daughter has no other intolerances or allergies) she may also want to try other fortified plant based drinks such as one based oat or almond.

• Kate

@TreborBore

A child I care for is dairy free for health reasons. What are the best ways to ensure they get plenty of dietary calcium?

Hi @TreborBore,

Lots of you have asked this question about how to ensure adequate calcium if going dairy free so I hope this answer helps! If excluding dairy from a child's diet, it is important to ensure alternative sources of calcium are consumed. If switching the dairy milk and yogurts to plant based, make sure to buy plant-based alternatives that have been fortified with calcium and vitamin D. Also think about other plant food sources of calcium such as green leafy vegetables, beans and pulses, tofu, almonds, sesame seeds, tahini paste, fortified breakfast cereals and breads. For further information the British Dietetic Association have a useful fact sheet here.

• Kate

@Joinbyog

Which plant based milk is best for heating? Or is there a knack to heating soya milk that doesn't change its texture/taste?

I get soya milk for help with menopause symptoms but it’s no good for hot cocoa/chocolate or anything needing the milk hot (ime anyway the texture alters/it tastes weird) so I still buy dairy too.

Hi @Joinbog,

Lots of you have asked similar questions about heating soya alternative to milk. While soya milk alternative is versatile and tasty, it can't always handle the heat as overheated soya milk alternative can get a little curdled. If you'd like to enjoy your soya drink at a slightly warmer temperature, you can heat it up on the hob or gently in the microwave, taking care to avoid boiling. To safely warm soya drink, add it to a pan or microwave-safe container, starting at a very low, consistent temperature. Stirring every 20 seconds or so, keep an eye out for any curdling mischief! Once the soya drink is slightly warmed, remove from the heat and enjoy.

• Kate

@Jen1057

What data have you used to support the claim that dairy has a huge carbon footprint? Can you enlighten us on the (lesser?) carbon footprint and water usage of soya, coconuts, almonds etc please?

Hi @Jen1057,

There have been a few questions about environmental sustainability so I hope this answer helps address the points you have raised. How our food is grown, sourced and produced, affects the earth, animal life, water, air and therefore our whole climate. For example, greenhouse gas (GHG) emissions linked to the agricultural sector represent over 10% of the EU’s total GHG emissions, of which livestock contributes to over 80%.

Shifting towards more plant-based diets is widely recognised as a way to lower the carbon footprint of the agri-food sector. In relation to plant-based drinks scientific studies have shown that these plant-based drinks require substantially less water and land, and generate substantially less CO2 emissions than cow’s milk.

• Kate

@PricklesTheHedgehog

If making a recipe that asks for milk, cream, Greek yoghurt etc., can you just substitute in soya milk, soya cream, soya yoghurt?

I'm thinking of cake recipes mainly.

Hi @PricklesTheHedgehog,

There have been a few similar questions about using plant based alternatives in cooking so I hope this answer helps address this. Whether you're making porridge, your family favourite lasagne, the best-ever banana loaf, a creamy pasta dish or an at-home latte, soya alternatives to milk, yogurts and cream can be used in loads of sweet and savoury recipes that need cooking or heating. To make sure the taste and texture remains at its best, start with a low to medium heat. Alpro have lots of tasty recipes on their website if you are looking for inspiration.

• Kate

@Magik01

If I go dairy free, will this have an affect on my baby who is breastfeeding- and if so, what? They are under one year old. Thank you.

Hi @Magik01,

Thank you for your question about going dairy free whilst breastfeeding. There is no reason why you cannot go dairy free when breastfeeding as long as you follow a healthy well balanced diet so you get all the nutrients you need for feeding you and your baby. During breastfeeding, calcium requirements are increased. Women need an extra 550mg of calcium every day to make a total daily requirement of 1250mg. Since cow’s milk and dairy products are major sources of calcium, it is important to ensure that you get sufficient calcium if you are following a dairy free diet.

Make sure to replace dairy with plant based alternatives to milk and yogurt that have been fortified with calcium, vitamins B2, B12 and D. Other non-dairy calcium containing foods include tinned sardines, tofu, fortified breakfast cereals and bread, leafy green vegetables such as kale and broccoli, sesame seeds and tahini paste. As well as calcium, cows’ milk is a rich source of iodine. Breastmilk can be a good source of iodine however the content will vary depending on your diet. Good sources of iodine include white fish, eggs and fortified plant based drinks. It is also really important to ensure you get enough Vitamin D to support your bone health and it is now recommended by that everyone takes a daily supplement of 10 micrograms vitamin D through the autumn and winter months.

• Kate

@somuchcoffeeneeded

How does the Oat growing up milk compare to regular oat milk? Does it have added sugar?

Hi @somuchcoffeeneeded,

Thank you for your question about how the Oat growing up drink compares to the standard Oat drink. The Alpro Growing Up Oat drink is higher in energy, fat and protein compared to standard oat drinks and is free from dairy and soya. The addition of pea protein means it has a higher protein content of 1.8g protein per 100ml and it has additional vitamins and minerals including calcium, iron, iodine and zinc, and vitamins A, B2, B12, folate, D & C. The product does have some added sugars 2.5g /100ml, which is lower in sugar compared to other standard oat drinks on the market.

• Kate

@ohdannyboy

Can I cook with alpro when making white sauce, custard and rice pudding ? What are the results like ?

Hi @ohdannyboy,

Lots have you have asked about cooking with plant based alternatives so I hope this answer helps! The answer is yes, plant based alternatives can be used to make all the dishes you mention and many more. The Alpro no sugars Soya alternative to milk makes a great white sauce, so is great in dishes like lasagne. There is also a nice recipe on the Alpro website for rice pudding with an berry compote that uses the Almond No Sugars drink - why not have a look at website for more recipe inspiration!

• Kate

@SpindelWhorl

I'd be very interested in Kate's view as a dietician about low FODMAPing*. I have nothing left to try.

*FODMAP includes lactose free

Gastro has discharged me because my inflammatory markers, coeliac test and scans are not positive, despite my having autoimmune inflammatory diseases (I'm on a biologic and levothyroxine, I'm not making this up...), and my guts are in painful tatters.

I'm on Day 70 of FODMAP and there's definitely been improvement in my symptoms but I'm still completely physically exhausted.

Hi @SpindelWhorl,

Thanks for your question about the FODMAP diet. It's great to hear that you have seen an improvement since following the diet. Many Dietitians do now use this dietary approach for the management of IBS and it can be very effective. I would always recommend that if someone is considering trying FODMAP to seek advice from a Registered Dietitian as it can be quite a difficult diet to follow and to ensure you are not missing out on key nutrients as you exclude foods. If you haven't yet seen a Dietitian it may be worth getting a referral as they can look at your medical history and then do a full dietary assessment.

• Kate

@BackAwayFatty

What steps should I take if I suspect my DD12 has a dairy intolerance?

Hi @BackAwayFatty,

Thanks for question about what to do if you suspect your child has a dairy intolerance. If you suspect your child suffers from cow’s milk protein allergy or lactose intolerance, it is best to seek the advice of a healthcare professional and a referral to a specialist doctor and Registered Dietitian to help get an accurate diagnosis and most appropriate advice.

• Kate

@custardcream1000

I am already dairy free and switch between soya and oat milk substitutes as I prefer the taste of these to alternatives such as coconut and almond. Is there a difference in the benefits between the alternative milk options? As they are all fortified, I always assume they are on par with each other nutritionally, but is that actually the case?

Hi @custardcream1000,

Lots of you have asked this question about the difference between the different plant based options so I hope this answer will address the points you have raised. You will find that the majority of plant based dairy alternatives (with the exception of organic varieties) are now all fortified with key vitamins and minerals - calcium, vitamins B2, B12, D, and in some iodine, to a level comparable to dairy. It is however always important to check the nutrition label to ensure they are fortified.

One of the key differences between soya and other ingredients is the protein content. Soya is rich in plant protein and soya alternatives to milk and yogurts will have similar levels of protein compared to cow's milk. Other non soya drinks ie. almond, oat and coconut will have a much lower protein content. The majority of plant alternatives will also be low in saturated fat but do take care with some coconut based products as these will have a higher saturated fat content. Again, its always good to check the nutrition label to compare.

• Kate

Thank you all for your questions. I hope that these answers have taught you something new about going dairy-free and answered your queries! If you have any additional comments, feel free to post them on this thread.

• Kate

Thank you 🙂

Thank you, Kate.