In recent years, plant proteins are gaining popularity among manufacturers and consumers. Many individuals are embracing plant-based milk more so than they are dairy milk. Plant milk is a liquid similar to milk made from nuts, rice, or oats.
There are numerous positive attributes related to plant-based milk, namely the diversity of choices and sustainability. It is an excellent alternative for people who are lactose intolerant. As well as being cholesterol-free, plant-based milk contains very little saturated fat and is generally fortified. Reading the nutritional information on the food label is crucial to ensure the necessary vitamins and nutrients are there. Whether plant-based milk is healthier than its dairy counterparts is still a question mark; the nutritional differences between dairy and non-dairy milk are more than just numbers.
Recent research by the University of Auckland revealed the pros and cons of dairy milk consumption. Dairy milk can be a healthy option, as research shows that with about 200 to 300 ml of milk, the risk of type-2 diabetes and stroke is reduced by seven to eight per cent. Dairy protein, also known as whey protein, provides essential amino acids that facilitate weight loss by maintaining active muscle metabolism and body composition. Whey protein also decreases the after-meal blood glucose level in people with type-2 diabetes.
While most plant-based milks have low amounts of protein, soy milk is the most nutritionally balanced alternative. Soy milk contains the highest amount of protein among non-dairy milk and is comparable to whole-fat cow milk. Besides having all the essential amino acids, soy is one of the eight common allergens that may cause food intolerance and allergy. On the other hand, rice milk contains the highest amount of carbohydrates, making it an excellent pre-exercise energy drink for active people.
Calories in grain milk are twice that of nut milk, but the calories of grain and nut milk are lower than in whole-fat cow's milk. Although whole milk contains the highest fat among the other options, fats in dairy milk are beneficial to health.
Just like protein, the effectiveness of absorbing fats depends on their structure. The smaller the milk fat globule size, the easier they are to digest. Higher fat content may lead to a decrease in total body fat percentage and an increase in lean body mass.
The European Association for the Study of Diabetes recommends low-fat dairy milks; for every 200 grams of total dairy consumed, the risk of Type-2 Diabetes drops by six per cent; a 12 per cent decrease is recorded for every 200 grams of low-fat dairy consumed daily.
Not all plant-based milks are equal
Another study unveiled that to produce creamy non-plant-based milk, manufacturers divide fats further and undergo homogenisation. Fats are derived from various oil sources, such as sunflower and soybean. Plant-derived oils benefit health, including antioxidant properties, anticarcinogens, anti-inflammatory effects, and antidyslipidemia.
Unless certified organic, vegetable oils added during homogenisation, such as sunflower oil, might contain GMOs. "In addition, many vegetable oil additives contribute to an imbalanced level of omega-6 fatty acids in the diet." Some plant-based milk contains added sugars, flavours, or sweeteners to mimic the nutrients of dairy milk. For example, around one per cent by weight emulsifying agents such as locust bean gum and gelatin (commonly used in nut milk) are added to give a creamy texture.
Mineral fortification is a common process used to enrich micronutrients in plant-based beverages. Nut milks contain various added micronutrients such as vitamin D, A, B12, E, B2, phosphorous, and magnesium. Nuts, grains, and legume milks are fortified with potassium and calcium. For example, tricalcium phosphate and calcium carbonate will be supplemented as calcium sources.
These inorganic supplements of calcium and phosphorus may weaken health-promoting effects due to the inverse relationship between calcium and phosphorus. Inorganic forms of calcium and vitamin D supplementation might increase the risk of cardiovascular emergencies and diseases, lest to say prevention of bone fractures.
And finally, one should be especially mindful of these beverages' sugar content– some plant-based milk contains as much as two teaspoons of added sugar.
Also see: 5 ways to make your coffee more nutritious