by Whether due to environmental concerns, veganism, allergies, or simply because they like the taste, more and more Americans are choosing plant milk alternatives to cow’s milk. But in terms of nutritional quality, plant milks are not a one-to-one match, such as oat milk, soy milk, almond milk, or coconut milk.
Alice H. Liechtensteinsenior scientist at the USDA Jean Mayer Human Nutrition Research Center on Aging (HNRCA) and Nutrition Professor Stanley N. Gershoff at the Friedman School of Nutrition Science and Policyand Diane McKayassistant professor at the Friedman School, their recent advice for people interested in making the transition. “A lot of people assume that plant milk is the same as dairy milk or cow’s milk, and that assumption is completely wrong,” McKay said. “They are not nutritionally equivalent.”
A Medley of Sweets
Plant milk is derived from plant products such as oats, soybeans, almonds, coconuts, rice, or hemp seeds. These plant products are ground and soaked in water, then filtered to remove solids. The resulting liquid has a nutritional profile that is very different from cow’s milk and even different from the original plant product. Eating a bowl of oatmeal, for example, does not deliver the same nutrients as drinking a glass of oat milk.
Cow’s milk is the main source of calcium and vitamin D in the diet of most Americans. It’s also a source of high-quality protein, Lichtenstein said. On the other hand, most plant milks contain much less protein, and that protein has a lower nutritional quality. Soy milk is similar to cow’s milk in terms of protein but does not naturally contain calcium or vitamin D, so it must be fortified with these nutrients during the manufacturing process. All other plant milks must also be fortified with calcium to match the nutritional content of cow’s milk, Lichtenstein said. She says all milk, cow and plant, is fortified with vitamin D.
Those seeking a low-sugar diet should be aware that flavored plant milk contains added sugar, Lichtenstein said.
Understanding the nutritional properties and limitations of plant-based products marketed as dairy substitutes can help us decide how to incorporate these innovative, environmentally friendly beverages into a healthy eating pattern. This chart was originally published in the Tufts Health & Nutrition Letter.
Healthy Choices
It helps to think of plant milk and cow’s milk on a healthy-to-unhealthy spectrum—plant milk is not healthier or less healthy than cow’s milk, McKay said.. Much more research is needed to link any specific types of plant milks to health outcomes. Because there are so many types of plant milk, and even those made from the same plant product can vary in their nutritional content, it is “difficult to draw firm conclusions about the health benefits of milk plants,” McKay said.
Plant milk is more processed than cow’s milk, which may be a concern for consumers trying to avoid processed and ultra-processed foods for health reasons, Lichtenstein said, as dietary patterns are higher in ultra foods. – processed. tend to be involved with worse health outcomes than those that include mainly whole foods.
Because plant milk is naturally more watery, manufacturers may add thickening agents or stabilizers, such as calcium phosphate, disodium phosphate, and carrageenan. While most people have no problem digesting these fattening agents, some may become upset, McKay said. “Try another product if something doesn’t sit well with you,” she said.
McKay pointed out that plant-based milk also has some nutritional benefits: Some can be a better source of fiber and vitamin E than cow’s milk, for example.
How to Make the Change
Consumers should be careful when searching grocery store shelves, as the content of plant milks varies greatly, McKay said. Even under the same brand, some may have different amounts of added sweeteners or enhancers. “There are so many different manufacturers of plant-based milks, and products vary greatly in things like their protein content, their calcium and vitamin D content, their B12 content, and more,” she said.
The best way to tell what’s in your plant-based milk is to read the nutrition label and ingredients list on the package. Ingredient lists are written in order of which ingredient is most prevalent – if sugar is the second or third ingredient, for example, this may mean the product is higher in added sugars than you would like.
McKay and Lichtenstein recommend turning to the United States Department of Agriculture for nutritional advice. The only plant milk recommended by the USDA’s Dietary guidelines for Americans unsweetened fortified soy milk, which contains calcium, vitamin D, and vitamin A. Don’t take nutritional advice from social media, Lichtenstein added. And if you see nutritional recommendations online, ask yourself what evidence the person is providing or if he or she is trying to sell a particular product. “If the claims are too good to be true, they usually are,” she said.
People who choose to stop eating cow’s milk don’t have to replace its nutrients with another milk, either, Lichtenstein said. Instead, they can get similar nutrients by adding nutrient-rich foods to their diet. For example, vitamin D can be obtained from fortified breakfast cereals, fish, eggs, and irradiated mushrooms, which are exposed to UV light to increase their vitamin D content. To add calcium, choose dark leafy greens, canned fish such as sardines, and some nuts.
“Be aware that you will need to make some changes to your diet to ensure you are getting enough of the essential vitamins and minerals found in cow’s milk,” said McKay.
