Just take a look at the shelves of supermarkets and you will notice a plethora of such drinks.
But consumers do not seem to know much about them and have many questions.
Because while we grew up with the idea that cow’s milk is a healthy choice necessary for the body, in recent years there has been this skepticism about its consumption.
Is vegetable milk a healthy choice? Does it have a similar nutritional value to cow’s milk? What type of vegetable milk to choose: soy, oats, almond?
Benefits of cow’s milk
Regardless of the type you choose (whole, light, lactose free, etc.), milk is a drink rich in nutrients such as calcium, vitamin D, potassium, phosphorus, protein, riboflavin, niacin, vitamin B12.
“Milk has long been associated with strong bones and there is a good reason for this correlation. Calcium in milk, along with vitamin D, vitamin K, phosphorus, protein and magnesium, help build and maintain strong bones and prevent osteoporosis later in life.
Thus, consuming a glass of milk in the morning is an easy way to add calcium and protein of high biological value to his diet, important nutrients for building strong bones and muscles “, explains Mr. Karolos Papalazarou, Clinical Dietitian – Nutritionist, Associate of Metropolitan Hospital.
Concerns about cow’s milk
Although milk seems to have many benefits, many people choose not to consume it for various reasons such as:
• Allergies: It is estimated that 2-3% of babies are born with a milk allergy.
• Lactose intolerance: It is estimated that 68% of the world’s population have some degree of lactose intolerance, which means they lack the lactase enzyme that breaks down lactose found in milk leading to intestinal discomfort.
For this reason, there has been a huge increase in sales of lactose-free cow’s milk in recent years.
• Environmental concerns: Cows increase gas emissions and require more land and resources to exist. Our research has led us to the conclusion that the production of alternative plant types of milk is a more sustainable and environmentally friendly solution.
• Antibiotics and pesticides: While organic milk is less likely to contain antibiotics and pesticides, not everyone can afford it. Antibiotics and pesticides may leave a mark on conventional (non-organic) milk, although the health effects of these residues are not fully understood.
Hormones: Cow’s milk contains estrogen and progesterone, hormones that some people fear may cause cancer or lead to premature puberty in girls. There is limited research to support these claims.
Prostate health: Research has shown that men who consume enough milk and dairy products are at greater risk of developing prostate cancer.
Benefits of vegetable milk
• Vegetable milks offer both environmental and nutritional benefits. The sources used for alternative milk drinks require less land, water, fertilizer and energy than cow’s milk.
For people on a vegetarian diet, cow’s milk is a good alternative to cow’s milk, although not all are comparably nutritious.
Vegetable milks are usually lower in saturated fat and calories than cow’s milk and provide some of the nutritional benefits of the plants themselves.
Vegetable milks are also a good choice for those who have milk allergies or lactose intolerance.
Concerns about vegetable milk
Just as there are concerns about cow’s milk, so there are concerns about vegetable milk.
Nutritional gaps: The nutrient content varies among all vegetable milks, but soy milk is the only one that really compares to cow’s milk. If cow’s milk is a normal part of your diet and you replace it with a vegetable milk (except soy milk), you will not get the same amount of protein and other nutrients as before.
• Price: The prices of vegetable milk can be significantly higher than those of cow’s milk.
• Additional sugars: In many vegetable milks, sugar is added to increase the sweetness and improve their taste. Choose sugar-free versions.
The main types of vegetable milk
Almond milk
Almond milk has a mild and slightly dry taste and is ideal for consumption with cereals. Nutritionally, almond milk is quite different from soy or dairy milk. It has fewer calories and much less protein. The low fat it contains is unsaturated, which is good for your health.
Coconut milk
Coconut milk is ideal for cooking, because it gives the food aroma and delicious taste resulting in it being used in a wide range of recipes – from curry meats and vegetable soups to smoothies and ice cream.
Hemp milk
Hemp milk is made from the seeds of the hemp plant.
It is low in carbohydrates and high in fat – but most of them are unsaturated fats.
A single glass of cannabis milk can provide 50% of the recommended daily intake of alpha-linolenic acid, so it is an excellent source of omega-3 fatty acids.
Oat milk
The oat milk we hear a lot in recent years is slightly sweet, with a sparse texture similar to that of light cow’s milk.
High in fiber and antioxidants, oats are a very healthy food. Studies show that regular consumption can have a positive effect on gastrointestinal problems, and several publications confirm its help in lowering cholesterol. Early studies show that oat milk can have the same effect on cholesterol levels.
Rice milk
From a nutritional point of view, rice milk does not offer any advantages over other vegetable milks, except that it is the most hypoallergenic milk available and, therefore, is particularly suitable for people with allergies and intolerances.
Compared to others, rice milk is richer in carbohydrates but poorer in fat, protein and other nutrients when not fortified.
During processing, the natural sugars of the rice are obtained, which gives the rice milk its typical sweet taste without the need for added sugar.
Soy milk
Soy milk has always been the most popular vegetable milk.
It is the only milk alternative that naturally contains the same amount of protein as cow’s milk – about 3 g per 100 ml. Due to the fact that many manufacturers fortify soy milk with calcium and other vitamins, such as B12, B2, D and A, nutritionists say that it can be used as a nutritionally adequate alternative to cow’s milk. In addition, soy milk has similar characteristics to cow’s milk when used as a substitute in cooking and in the preparation of frothed milk. Soy milk is also available in a variety of flavors, such as vanilla, chocolate or banana.
After all, which milk is better?
“In fact, there is no clear winner. The answer depends on the individual nutritional needs, limitations and concerns of each.
Most plant-based milks are not nutritionally comparable to cow’s milk, so if you drink milk daily because of the protein and calcium it contains, and for some reason want to replace it with a vegetable milk, choose one that is a good source of these nutrients. ingredients, e.g. an enriched soy milk. “If you use milk simply to add a little flavor and volume to your coffee or cooking, the type of milk is of little importance, so the choice is clearly a matter of taste and personal taste”, concludes Mr. Papalazarou.
Writes:
Mr. Karolos Papalazarou, Clinical Dietitian – Nutritionist, Associate of Metropolitan Hospital
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