It is no surprise that consumption of plant-based milks has been on the rise in the last few years. They’ve become increasingly available and versatile. How do they compare to cow’s milk and what does this mean for you in the menopause? 

What do we mean by plant-based milk?

As an alternative to dairy, “milk” can be made from plant sources such as soybeans, oats, almonds, coconuts and rice. Their production and consumption has been on the rise due to allergies to dairy as well as considerations for animal welfare, personal health and the environment [1]. These alternatives resemble dairy milk in terms of colour and can be used in place of milk in virtually all applications – cooking, baking, in tea and coffee and as stand-alone beverages. 

Are there any benefits of plant-based milks for menopause?

During menopause there are a number of foods and nutrients that have been shown to be helpful in managing menopause symptoms such as hot flushes, brain fog, low energy levels and weight gain. Some of these nutrients are found in plant-based milks in varying quantities.

Phytoestrogens 

Products of soybeans, like soya milk, contain phytoestrogens known as isoflavones. Research has shown that they can help to reduce symptoms experienced during the menopause such as hot flushes and vaginal dryness [2]. Phytoestrogens have also been shown to improve cognitive health which may help reduce brain fog [3]. Therefore, plant-based milk made from soya may be beneficial for menopause symptoms. To learn more about the benefits of phytoestrogen containing foods in reducing hot flushes in menopause, read here.

Reduced fat

Most plant milks are significantly lower in fat, particularly saturated fat, in comparison to cow’s milk. As an example, cow’s whole milk contains 2.4g saturated fat per 100ml whereas oat milk contains just 0.3g saturated fat per 100ml. 

Saturated fat has been shown to increase cholesterol levels and can contribute to weight gain. It is recommended for women to have less than 20g saturated fat a day [4] and so products lower in fat such as plant milks may make it easier for women to maintain or lose weight. In addition to preventing excess weight gain, reducing fat to prevent rises in cholesterol levels. This is particularly important for women in menopause due to the increased risk of heart disease. To learn more about what foods can help to keep your heart healthy, read this article.

It is worth noting that in addition to fat, beta-glucans found in oats have been shown to help reduce cholesterol levels. In people with mildly elevated cholesterol levels who consume at least 3 g of β-glucan per day, studies have observed a significant reduction in their serum total- and low-density lipoprotein- (LDL) cholesterol levels [5]. However, whether this translates in people who consume oat milk still warrants further research.

Vitamin E

Unlike cow’s milk, some plant milks like almond, soya and coconut are a source of vitamin E [1]. Many women experience skin changes during the menopause such as dryness, itching, redness and fragility. Vitamin E can help reduce these symptoms and slow the ageing process [6]. It is worth noting that the Vitamin E content of plant based milk alternatives is rarely declared on food labels.

Low Glycaemic Index

Unsweetened soya milk has a low glycaemic index. This means that it releases energy more steadily over a longer period and prevents blood glucose levels from spiking too high. A common symptom of the menopause is low energy levels and the key to reducing fatigue through nutrition is maintaining a stable blood sugar level. To learn more about managing fatigue with nutrition, read this article.

Things to watch out for in plant-based milks in menopause

While plant-based milks can be tasty and practical alternatives to cow’s milk, they are not exactly nutritionally comparable. There are some nutrients in cow’s milk that may be missing or in low amounts in plant-based milks and are important factors to consider when choosing the best one for you during the menopause. 

Protein

Cow’s milk is a rich source of protein. Protein is a vital nutrient for us as an energy source to help build and repair muscle and bones, as well as help make our hormones and enzymes. It is not a nutrient you would see added to foods to increase their nutritional composition and so most plant-based milks are naturally low in protein. However, soya milk is very similar in protein content to cow’s milk, containing 3.3g per 100ml vs 3.5g per 100ml, respectively. The current recommendation for protein intake in the UK is 0.75g of protein per kilogram of body weight each day, this is around 45g of protein for the average woman. Protein is also the most satiating macronutrient [7] meaning it keeps you fuller for longer and therefore can help prevent weight gain.

Calcium

While plant-based milks are not a natural source of calcium, most are now fortified with the nutrient to help their comparability with milk, which contains around 124mg per 100ml. However, it should not be assumed that all plant-based milks are fortified with calcium. With the decrease in oestrogen levels during the menopause, bone loss occurs at a greater rate than bone formation and so the risk of osteoporosis in women is particularly high. Calcium requirements in women in 700mg/day and increases to 1000-1200mg/day post-menopause. Choosing a milk fortified with calcium is important to help minimise this risk, keep your bones strong and healthy. To learn more bone health in menopause, read here.

Vitamin D

The majority of plant-based milk alternatives are also fortified with Vitamin D.  Vitamin D is important as it helps the body absorb and retain calcium which as discussed above is important for bone health. Vitamin D requirements in the UK are 10µg/day. Due to limited food sources of Vitamin D, supplementation is important. This is recommended during the winter months (October-March) when sunlight exposure is limited in the UK. To learn more about Vitamin D, read here.

Vitamin B12

Similarly to calcium and Vitamin D, plant-based milks are often fortified with vitamin B12 as it is otherwise absent. In some cases, this may result in a higher content compared to cow’s milk. For example,  most soya milks contain 0.38µg per 100ml whereas whole cows milk contains 0.30µg per 100ml. However, this may not always be the case, so it is important to check whether the plant-based milk alternative you are buying contains vitamin B12. During menopause, individuals commonly experience fatigue, and vitamin B12 can benefit by preventing it through its role in producing red blood cells and releasing energy from foods.

Sugar

Cow’s milk contains sugar in the form of lactose, which is classed as a naturally occurring sugar. When choosing plant-based milk alternatives it is important to look for varieties and brands that are unsweetened.  Some plant-based milk drinks may have free sugars present as a result of the processing method which leads to breakdown of carbohydrates into sugars, for example, in rice milk.

Choosing unsweetened varieties is recommended to reduce your added sugar intake.  

Average nutrient contents of some common types of milk 

	Saturated Fat(per 100ml)	Protein (per 100ml)	Calcium (per 100ml)	Vitamin D (per 100ml)	Vitamin B12 (per 100ml)	Sugar (per 100ml)
Tesco British Whole cows Milk	2.54g	3.35g	118mg	Trace	0.9µg	4.5g
Semi-skimmed cows milk	1.1g	3.4g	120mg	Trace	0.4µg	4.7g
Skimmed cows milk	0.1g	3.4g	122mg	Trace	0.8µg	4.4g
Unsweetened Soya milk	0.23g	3.3g	120mg	0.75µg	0.38µg	0g
Unsweetened Oat milk	0.2g	0.24g	120mg	0.75µg	0.38µg	0g
Unsweetened Almond milk	0.1g	0.4g	120mg	0.75µg	0.38µg	0g
Pea Milk Alternative	0.3g	2.0g	180mg	0.75µg	0.9µg	0g
Rice milk drink	0.1g	0.1g	120mg	0.75µg	0.38µg	7.1g
Coconut milk drink (no sugars)	1.1g	0.1g	120mg	0.75µg	0.38µg	0g

Other ingredients

Emulsifiers and sweeteners are often added to plant based milk drinks. Emulsifiers can be natural or synthetic, with most emulsifiers having no effect on the body. However, some emulsifiers such as carrageenan can cause some digestive issues like bloating [8]. Choosing products with emulsifiers such as xanthan gum or oils may be a better option if you find that you react to certain emulsifiers.

Furthermore, some artificial sweeteners have been found to cause gastrointestinal disruptions [9]. 

How to choose the best plant based milks in menopause

Nowadays, choosing a plant-based milk that provides the right nutrients can feel overwhelming due to the ever-growing extent of options available. But this has also meant that brands are continuously improving the nutrient profile of their products. It is nevertheless important to do some research before buying and always check labels to look out for fortified ingredients. It is always helpful to be familiar with your current symptoms in the menopause to better understand what you can do to help alleviate these. One type of milk is not the best of them all and so, unless you are following a vegan diet, including both cow’s milk and plant-based milk in your diet may be beneficial for you. For more help on vegan diets in the menopause, you can read the blog post on this topic here.

Should I switch to plant based milks in menopause?

Whether you choose to swap to plant based milks or continue with cow’s milk, is very much a personal decision.  As discussed in this article there are a number of benefits of choosing plant-based milks.  Research on plant-based diets in menopause shows a positive impact on symptoms. However, it is important to remember to enjoy the foods you choose to eat as well as gaining health benefits. 

Summary

• Plant-based alternatives to milk have become more popular in recent years. In comparison to cow’s milk, they have multiple benefits but there are also some nutritional considerations to make when choosing the best type for you.
• Benefits:
  • Soya milk contains phytoestrogens which can help reduce hot flushes, vaginal dryness and brain fog
  • Plant milks are low in saturated fats which may help to prevent weight gain
  • Some plant milks like almond, soya and coconut contain vitamin E which can improve skin health
  • Unsweetened soya milk has a low glycaemic index so it releases energy slowly and helps you feel energised for longer
• Other nutrients to watch out for:
  • Protein – among plant-based milks, soya is the strongest source of protein, containing similar amounts to cow’s milk. All other plant-based milks contain very little protein. Protein is particularly important in the menopause due to its role in maintaining bone density and muscle mass, which naturally decline with age.
  • Calcium and vitamin B12– these nutrients are not naturally found in plant-based milks but most types are fortified. However, it is important to always check labels as this is not always the case. Calcium is essential in reducing the risk of osteoporosis in women in the menopause and vitamin B12 can help prevent fatigue during this time also.

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