What is the nutritional value of milk?
Milk is an important source of calcium, phosphorus, B vitamins, proteins and a source of valuable minerals and trace elements. However, there is a large portion of people who abstain from milk either due to lactose intolerance, allergy, or beliefs (fasting, vegetarianism, vegan). That is why it was imperative to find milk substitutes so that the majority of the population can cover the intake of these ingredients.
So, there are many plant-based substitutes available on the market, which are a very good choice for people who follow a vegetarian diet or during periods of fasting, during which animal-based foods have been removed from the diet. Even people with lactose intolerance can use these drinks to obtain an important source of calcium since milk consumption is prohibited. In addition to these cases, they are also a good choice for those who simply do not like the taste of milk.
Plant milk options
Why soy milk?
Soy milk is widely available and nutritionally close to cow’s milk. It contains about the same amount of protein as cow’s milk, 2% fat, carbohydrates, sodium, iron, riboflavin, and fiber. It is rich in polyunsaturated fatty acids, while containing no cholesterol. It contains less calcium than cow’s milk, which is why it is often fortified with calcium. Research shows its contribution to women who are going through menopause, due to the presence of phytoestrogens. It helps combat the symptoms of menopause and promote eye health.
What should I watch out for?
Soy milk has been characterized as controversial as it contains large amounts of isoflavones that can affect estrogen receptors in the body and hormone function. In addition, you should take into account that up to 14% of children with a dairy allergy also have a soy allergy.
What is the nutritional value?
One cup (240 ml) of unsweetened soy milk contains
- 80-90 calories,
- 4-4.5 grams of fat,
- 7-9 grams of protein,
- 4 grams of carbohydrates
Why Almond Milk?
Almond milk contains protein, carbohydrates, 2.2% fat. It is lactose, cholesterol, gluten, and sugar free. It is rich in minerals, protein, and unsaturated fatty acids and usually does not contain added salt or sugar.
What should I watch out for?
Almond milk is a much smaller source of nutrients than almonds in their nut form, as they contain significantly more protein, fiber, and good fatty acids. This is due to the processing of the fruit to produce milk, as after removing the outer shell, the fiber, vitamins, and trace elements found there are removed. Often in commercial almond milks, there are products that contain only 2% almonds and huge amounts of water. So, for the maximum benefits of almond milk, it is good to read the nutritional label to indicate a high almond content (approximately 7-15%).
What is the nutritional value?
One cup (240 ml) of unsweetened almond milk contains
- 30-35 calories,
- 2.5 grams of fat,
- 1 gram of protein,
- 1-2 grams of carbohydrates
Why Oat Milk?
Oat milk contains protein, carbohydrates and 1.3% fat, while it is lactose and cholesterol free. It is high in protein and fiber, but also in calories and carbohydrates. Oat milk contains beta-glucan, which may help reduce cholesterol and blood sugar levels. Beta-glucan is a form of soluble fiber that forms a thick ‘gel’ as it passes through the gastrointestinal tract, and binds to cholesterol, reducing its absorption by the body. Thus, the drink can help reduce LDL cholesterol and cardiovascular risk.
What should I watch out for?
Compared to cow’s milk, oat milk is slightly lower in calories but contains almost twice as many carbohydrates. In addition, oat milk has limitations in its uses, as it becomes thicker and gelatinous when heated. For this reason, it is not an ideal choice in recipes that require heat, such as baked goods or hot drinks.
What is the nutritional value?
One cup (240 ml) of oat milk contains
- 140 calories,
- 4.5 grams of fat,
- 2.5 grams of protein,
- 19 grams of carbohydrates
Why rice milk?
Rice milk is particularly easy to digest and light. It is the least allergenic among other cow’s milk substitutes. This makes it a safe choice for people with allergies or intolerances to dairy products, gluten, soy or nuts. It is low in fat and protein.
What should I watch out for?
It has a high glycemic index (GI: 79-92), which means it is rapidly absorbed from the gastrointestinal tract and quickly raises blood glucose levels. For this reason, it is not recommended for consumption by people with diabetes. Rice milk also contains high levels of inorganic arsenic, which is a toxic chemical found naturally in the environment. Long-term exposure to high levels of this element has been linked to an increased risk of many health problems, such as some types of cancer and heart disease.
What is the nutritional value?
One cup (240 ml) of rice milk contains
- 130-140 calories,
- 2-3 grams of fat,
- 1 gram of protein,
- 27-38 grams of carbohydrates
Why coconut milk?
Coconut milk has a naturally sweet taste. It is a rich source of iron, calcium, potassium, magnesium, manganese and zinc. In addition, its high content of vitamins C and E provides antioxidant activity and contributes to skin health.
Coconut milk contains large amounts of fat, but it is rich in omega-6 fatty acids and medium-chain fats such as lauric acid, which has been shown to be quite effective in strengthening the immune system and in treating its diseases.
What should I pay attention to?
Coconut milk contains a very small amount of protein and less calcium compared to cow’s milk. In addition, most of the fat it contains is saturated, so it is recommended to consume it sparingly.
What is the nutritional value?
One cup (240 ml) of unsweetened coconut milk contains
- 230 calories,
- 4 grams of fat,
- no protein,
- almost no carbohydrates
Where do we end up?
In conclusion, it is clear that someone can avoid cow’s milk and choose according to their needs and taste preferences. However, the substitution should be done within the framework of a balanced diet to avoid nutritional deficiencies. Therefore, we recommend that you read food labels carefully to make the right choice for you.
SOURCES
Collard KM, McCormick DP., 2021. A Nutritional Comparison of Cow’s Milk and Alternative Milk Products. Acad Pediatr.
Sethi S, Tyagi SK, Anurag RK.. 2016. Plant-based milk alternatives an emerging segment of functional beverages: a review. J Food Sci Technol.
