Q. Are plant-based
“milks” equivalent to dairy? How do I know what to choose?
A. “More and more
plant-based ‘milks’ are joining the dairy aisle, but consumers should be aware
that the nutrient profiles of plant-based products are often quite different
than that of their animal-based counterparts,” says Shuhan Zhan, a dietetic
intern at Tufts Medical Center.
“Plant-based
alternatives are made by grinding beans, grains, or nuts, and adding water and
other additives. The amount of added water, vitamins, minerals, and sugar
determines the nutrient profile of the specific product. Calcium and vitamin D
contents are typically similar between plant-based and animal-based products
after fortification, but fat, protein and carbohydrate content vary depending
on the type of plant-based product.”
“In general,
animal-based options have higher protein content than their plant-based
counterparts. For example, one cup of animal-based milk on average contains
eight grams of protein, compared to six grams in soymilk and around one gram in
almond or coconut milk. Additionally, animal-based products are denser in
essential amino acids, which are protein building-blocks that cannot be made in
the human body.”
“On average,
unsweetened calcium-fortified soymilk is the most nutritionally equivalent to
animal-based dairy products, so it can be a good alternative. The nutrient
content of plant-based dairy counterparts can vary significantly based on their
brands, manufactures, and flavors. It is important to read the Nutrition Facts
label and ingredient list to look for added sugars and other additives.”
From the FREE Health & Nutrition Letter. This article was posted on 6/11/19 by Tufts
University, Friedman School of Nutrition and Science Policy. The focus of the
Friedman School and their newsletter is informing older adults about “living
longer, healthier, and happier.” Check
it out:
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