Grocery store shelves have long been filled with plant-based products that have become an alternative to classic dairy products. Almond milk, soy milk, coconut milk, oat milk, rice milk... But how healthy are these milk alternatives?
Milk or alternative products?
The German Society for Nutrition (DGE) decided to compare the beneficial qualities of dairy and alternative products and give its recommendation. And it says: the daily consumption of milk and milk products is good for health because of the high content of valuable substances and vitamins such as calcium, iodine, vitamin B2 and B12. In addition, research shows that consumption of milk and milk products reduces the risk of cardiovascular disease, high blood pressure, type 2 diabetes and stroke.
At the same time, German experts note that a higher share of plant-based dairy products has a beneficial effect on the environment, as it reduces the ecological footprint we leave behind. But since plant-based products cannot be equated with milk, when giving up dairy products, it is very important to follow a balanced diet to ensure that the body receives enough calcium and iodine. When switching to vegetarianism or veganism, it is important to monitor the levels of vitamins B2 and B12.
Plant-based products differ in nutritional composition not only from cow's milk, but also from each other. The energy content and ratio of nutrients providing energy varies greatly depending on the raw materials and additives such as oil and sugar. The carbohydrate and sugar content of milk made from legumes, nuts and seeds is generally lower than that of cow's milk. Beverages made from cereals contain more carbohydrates, and the protein content of alternative dairy products is generally lower than that of animal milk. Soy products are similar in protein content.
Balance is important
The fat content of alternative products varies widely. Plant-based drinks made from seeds and nuts contain more unsaturated fatty acids than cow's milk. And compared to cow's milk, plant-based alternatives contain no cholesterol. In addition, milk substitutes often contain useful fiber.
However, German experts believe that completely avoiding animal dairy products can lead to nutritional deficiencies. Therefore, it is important to observe a balanced diet with enough adequate substitutes to provide the useful nutrients contained in the milk.