More Americans are choosing plant-based milk options over cow’s milk because of environmental concerns, veganism, allergies, or just because they like the taste. But from a nutritional quality standpoint, plant milks like oat milk, soy milk, almond milk, or coconut milk are not a one-to-one match.
Alice H. Lichtensteinsenior scientist Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) and Stanley N. Gershoff Professor of Nutrition Friedman School of Nutrition Science and PolicyAnd Diane McKayassistant professor at the Friedman School, recently shared her advice for people interested in making the transition. “Many people assume that plant milks are the same as milk or cow’s milk, and that assumption is simply wrong,” McKay said. “They are not nutritionally equivalent.”
Mixed Milk
Plant milks are derived from plant products such as oats, soybeans, almonds, coconut, rice or hemp seeds. These herbal 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. For example, eating a bowl of oatmeal does not provide the same nutritional benefits as drinking a glass of oat milk.
Cow’s milk is the primary source of calcium and vitamin D in the diet of most Americans. It’s also a high-quality source of protein, Lichtenstein said. Most plant milks, on the other hand, contain much less protein, and this protein has lower nutritional quality. Soy milk is similar to cow’s milk in terms of protein, but it does not naturally contain calcium or vitamin D, so it must be fortified with these nutrients during the production process. All other plant milks also need to be fortified with calcium to match the nutritional content of cow’s milk, Lichtenstein said. He adds that all milk, whether cow or plant, is enriched with vitamin D.
Those looking for a low-sugar diet should be aware that flavored plant milks tend to contain added sugar, Lichtenstein said.
Understanding the nutritional properties and limitations of plant-based products marketed as dairy replacements can help us decide how to integrate these innovative, environmentally friendly beverages into a healthy diet. This table was first published in the Tufts Health and Nutrition Letter.
Healthy Choices
McKay said it’s not helpful to think of plant milk and cow’s milk on a spectrum from healthy to unhealthy, as plant milks are not inherently healthier or less healthy than cow’s milk.. Much more research is needed to link specific types of plant milk with 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’s difficult to draw definitive conclusions about the health benefits of plant milk,” McKay said.
Because dietary patterns are higher in ultra-processed foods, plant milks are more processed than cow’s milk, which could be concerning for consumers who want to avoid processed and ultra-processed foods for health reasons, Lichtenstein said. tends to be related with worse health outcomes than those involving essentially whole foods.
Because plant milks are naturally more watery, manufacturers may also add thickening agents or stabilizers such as calcium phosphate, disodium phosphate, and carrageenan. Although most people have no problem digesting these thickening ingredients, some may experience stomach upset, McKay said. “If you don’t like something, try another product,” he said.
McKay noted that plant milks also have some nutritional advantages: For example, some may be a better source of fiber and vitamin E than cow’s milk.
How to Switch
McKay said consumers should be careful when searching grocery shelves because plant milks vary widely in their ingredients. Even under the same brand, some may come with different amounts of added sweeteners or supplements. “There are many different manufacturers of plant milk, and products vary greatly in things like protein content, calcium and vitamin D content, B12 content and more,” she said.
The best way to understand what’s in your plant-based milk is to read the nutrition facts label and ingredients list on the package. Ingredient lists are written according to which ingredient is most common; For example, if sugar is the second or third ingredient, this may mean that the product is higher in added sugar than you want.
McKay and Lichtenstein recommend relying on the United States Department of Agriculture for dietary recommendations. The only plant milk recommended by the USDA Dietary Guidelines for Americans Lichtenstein is an unsweetened, fortified soy milk with added calcium, vitamin D and vitamin A. Don’t take nutrition advice from social media, Lichtenstein added. And if you see nutritional advice online, ask yourself what evidence the person is offering or whether they are trying to sell you a particular product. “If the claims are too good to be true, they usually are,” he said.
People who choose to stop consuming cow’s milk do not have to replace its nutrients with other milk, Lichtenstein said. Instead, they can obtain 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 that have been exposed to UV light to increase vitamin D content. Choose dark leafy greens, canned fish like sardines, and some nuts to add calcium.
“Just know that you’ll need to make some adjustments to your diet to make sure you’re getting enough of the essential vitamins and minerals found in cow’s milk,” McKay said.