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A new study comparing the nutritional qualities of dozens of cow’s milk or plant-based yogurts has revealed that almond milk is the richest in nutrients. However, it also has weak points.
In the yoghurt section, do you prefer dairy products or vegetable products? And above all, do you know the benefits of each type of product? A new study might be able to help you with that. The University of Massachusetts has thus analyzed and listed the nutritional qualities of dozens of yoghurts with different compositions. What to make an informed choice.
Almond yogurt, the richest in nutrients, but not in calcium
To reach their conclusions, Astrid D’Andrea (author of the study) and her team compiled nutritional information for 612 yogurt-type dairy products. Among the types of products examined were whole dairy products, low-fat dairy products, yogurt made from coconut, almonds, cashews and even oats.
Researchers used a nutrient index called Nutrient Rich Foods (NRF) to assign scores to the nutrient density of each yogurt to compare desirable nutrients – such as protein, fiber and calcium – with those that people would like. reduce, including foods saturated with fat, total sugar and sodium. The products were then ranked from highest to lowest nutrient density.
In this nutritional ranking, almond-based yogurts came out on top, followed by oats, low-fat dairy, whole dairy, cashews and coconut.
Orient yourself according to your own needs
So what can we learn from this study? Interviewed by Healthline magazine, Hannah Whittaker, American dietitian sees several important lessons:
- First of all, plant-based yogurts usually have lower protein content to that of yoghurts containing dairy products. Therefore, people who rely heavily on yogurt as a source of protein should either look for other protein sources or double-check the protein content of their plant-based yogurt to make sure they are getting enough protein;
- Dairy yogurts tend to contain more saturated fat than plant-based yogurts. If you’re particularly concerned about saturated fat intake, or are concerned about your heart health, the plant-based yogurt option may be worthwhile. “However, it is essential to read the labels, as some plant-based yogurts may contain added oils or fats.” adds the dietitian;
- Re the sugar content, be aware that plant-based or dairy-based yogurts vary from product to product. They are therefore to be chosen “without added sugar”, whatever the type of yogurt.
Finally, you should take into account your own nutritional needs. Dairy yogurts generally contain higher amounts of calcium and vitamin B12, which are important for bone health, nerve function and red blood cell production. Plant-based yogurts are higher in dietary fiber, which is essential for digestive health and can contribute to feelings of fullness. It’s up to you to choose, therefore, while remaining within the framework of a balanced and diversified diet.
Plant-based milk and yogurt: not for babies, say experts
Be careful though. Although vegetable preparations are fashionable and have benefits within a balanced diet, they are not suitable for babies and cannot replace breast milk or infant milk, a cow’s milk-based preparation which has undergone some transformations to be adapted to the needs of babies. Vigilance noted by ANSES in March 2013 following numerous reports of deficiencies, malnutrition, infectious complications, or even respiratory distress. The specific nutritional needs of toddlers are covered either by breastfeeding or by the consumption of specific infant milks. The use of “vegetable milks” or milks of non-bovine animal origin (sheep’s milk, goat’s milk) which are not specific for babies and young children, is inadequate from a nutritional point of view.