Which vegetable milks to choose for which benefits

Soy, oat, almond milks… Do you know exactly which nutrients you are absorbing when you choose a vegetable milk? Not necessarily. This is because essential cow’s milk minerals and components such as magnesium, phosphorus, zinc and selenium are not required on the Nutrition Facts label of plant-based milk alternatives. But a new analysis presented to the American Chemical Society on August 24, set out to detail much more clearly the mineral content of vegetable substitutes for cow’s milk. So that consumers can make a more informed choice.

Many nutrients depending on the type of plants

The analysis focused on 85 samples of milk substitutes, in which the mineral content varied considerably, from one type of dairy product to another, but also from one brand to another. But among the most striking conclusions, one fact stood out in particular: pea-based drinks and soy-based drinks would contain higher levels of the four essential minerals (magnesium, phosphorus, zinc and selenium) than milk. From a cow. That’s not all, scientists have determined the most important benefits according to the type of drink:

Soy milk

Soy milk contains all essential amino acids, similar to cow’s milk. It is also cholesterol-free and low in saturated fat. But it is also a common allergen, not always tolerated.

Almond milk

Almond milk contains fewer calories than cow’s milk, and may be preferred when in need of weight loss. However, it is not a good alternative if there are nut allergies.

cashew milk

Cashew milk is high in vitamin E, low in calories, and fits well into a vegan diet. But its protein content is low, not being able to meet all the overall protein needs.

rice milk

Rice milk is a good option if you have a dairy, nut, or soy allergy. However, it has a higher carbohydrate and calorie content, so may not be suitable for someone on a low calorie diet.

New knowledge that, according to the researchers, will allow consumers to choose the milk that suits them, according to their daily needs.

Plant-based cheese cannot replace dairy products

If plant-based drinks can present an alternative to cow’s milk, this is not the case with plant-based cheeses, which are popular with vegans. As explained in an article published today in the journal The conversation, written by Richard Hoffman, professor of nutritional biochemistry at the University of Hertfordshire, not only their content of coconut oil, or even palm oil, used for the texture, provide saturated fatty acids harmful to health. But, due to its composition, this type of cheese does not provide any sources of protein or calcium necessary for a good diet. Apart from the pleasure of eating something that looks like cheese, this product does not really have any nutritional value.