Are Plant-Based Milks Really Healthier? The Truth Behind the Government’s New Report

Oat, almond and soya drinks are everywhere — but are they really a healthy swap for cow’s milk? A brand-new UK government report has just weighed in. Here’s what it found.

The Rise of Plant-Based Drinks

In the UK, demand for plant-based drinks has surged in recent years. Oat milk is currently the top seller, followed closely by almond and soya. With more people cutting back on dairy — whether for health, ethical or environmental reasons — plant-based drinks are often seen as the obvious alternative.

But unlike cow’s milk, not all plant-based drinks are created equal. And that’s where the government’s report gets interesting.

What Did the Report Look At?

The SACN and COT looked at the health benefits and risks of replacing cow’s milk with plant-based drinks — focusing on almond, oat and soya, which make up 95% of the market.

They modelled three types of plant-based milk:

Typical: Fortified with calcium, vitamin D, B12 and riboflavin, but not iodine or vitamin A. Often contains added sugars.
Enhanced: A hypothetical “ideal” version — fortified with all the nutrients in milk (including iodine and vitamin A) and no added sugar.
Unfortified: No added vitamins or minerals, and usually contains sugar.

They then compared these against whole and semi-skimmed cow’s milk, looking at nutrient content, health outcomes and potential risks across different age groups.

Key Findings: The Pros

Lower in saturated fat: Plant-based drinks, especially almond and oat, tend to be much lower in saturated fat than whole milk.
Lower in calories: Many are lower in energy than cow’s milk, which may help with weight management.
Higher in fibre: Oat milk provides some fibre, which cow’s milk lacks.
Fortification helps: When properly fortified, they can provide important nutrients like calcium and vitamin D.

Key Concerns: The Cons

Nutritional gaps in young children: Children aged 1–5 may not get enough energy, protein or key nutrients from plant-based drinks.
Iodine deficiency risk: Most alternatives are not fortified with iodine, vital for brain and thyroid function.
Incomplete protein: Soya comes closest, but almond and oat don’t match cow’s milk for protein quality.
Added sugars: Barista and flavoured versions often contain more sugar than expected.
Lower bioavailability: Nutrients added through fortification may not be absorbed as efficiently as those in cow’s milk.

So, Should You Switch?

✔ For adults and older children

Unsweetened, fortified plant-based drinks can be a suitable replacement — especially when they include iodine and vitamin A.

✖ For children aged 1 to 5

Stick to whole or semi-skimmed cow’s milk unless advised otherwise by a health professional.

✖ Avoid unfortified drinks

If it’s not fortified with calcium, vitamin D, B12, riboflavin and ideally iodine and vitamin A — it’s not a nutritionally balanced swap.

What Needs to Change?

The government is encouraging manufacturers to fortify all plant-based drinks to a level that matches cow’s milk. This includes nutrients often left out, like iodine and vitamin A.

More public health guidance is also needed so people can make informed choices — especially when it comes to young children.

Bottom Line

Plant-based drinks can be part of a healthy diet for many people — but only when they’re unsweetened and fully fortified. For toddlers, cow’s milk is still the gold standard.

Check labels carefully and think about the rest of your diet. It’s not just about what’s missing from plant-based drinks, but how everything fits together.