In recent years, the consumption of plant-based drinks made from cereals, oilseeds, and legumes has gained a foothold in the market; a phenomenon justified by reasons such as: lactose intolerance, cow's milk protein allergy, veganism or other types of vegetarianism, greater ecological awareness, selective rejection of animal milk, diet trends, preference for their taste, among others.
Main nutritional differences between plant-based drinks and cow's milk:
- Protein: with the exception of soy milk, other plant-based milks provide very small amounts of protein, so it must be ensured that this nutrient is obtained through other foods.
- Fat: Plant-based drinks contain healthy or unsaturated fats, which are beneficial for cardiovascular health, and are also cholesterol-free.
- Carbohydrates: Plant-based drinks are naturally free of lactose, the natural sugar in animal milk, which often causes digestion difficulties for the population, leading to various gastrointestinal discomforts.
- Vitamins and minerals: the contribution of Calcium, Phosphorus, and fat-soluble vitamins, such as A and D, is higher in animal milk. However, on many occasions, plant-based milks are fortified with these and other micronutrients, seeking to be much more complete in their nutritional profile.
Characteristics of the most consumed plant-based milks:
- Soy milk: Contains a good caloric contribution, high-quality, easily digestible protein, with low fat content, and is free of cholesterol, saturated fat, lactose, and gluten.
- Rice milk: Presents a lower calorie contribution than soy milk. With very low or no protein contribution. Lysine is the limiting amino acid of rice, the cereal from which this drink is obtained. It has a very low fat and fiber content, a moderate carbohydrate contribution, and is naturally free of lactose, gluten, and cholesterol.
- Almond milk: With a caloric and carbohydrate contribution similar to rice milk. Low in protein and with a fat profile dominated by unsaturated fats. Of the plant-based milks, it is the one that presents the highest amount of calcium. Methionine is the limiting amino acid of almonds, the product from which this drink is obtained. Naturally free of lactose, gluten, and cholesterol.
Recommendations regarding the responsible consumption of plant-based milks:
- As they are FOODS, they are not attributed the ability to improve, cure, or serve as an adjunct in the treatment of ANY pathology; they fulfill the net function of any food product: to provide nutrients to the body.
- Under no circumstances do we claim that plant-based milks or drinks are replacements or equal in terms of nutritional contribution compared to cow's milk or milk from other mammals. They are simply another alternative that can be part of a healthy diet.
- They can be consumed by people with the following conditions: cow's milk protein allergy, lactose intolerance, selective rejection of animal milk, strict vegetarians or vegans, people with a lack of appetite, frequent digestive difficulties and discomforts, weight-loss diets, athletes, and anyone who wishes to consume them and does not have hypersensitivity to any of their components.
- They can be suitable for people with illnesses such as arterial hypertension, diabetes (with moderation, provided they do not contain added sugar), cardiovascular disease, and celiac disease (except for oat milk). Reiterating that they DO NOT PROMISE to improve, cure, or prevent the progression of any of these or other diseases.
- In any situation involving illness, it is important to consult with your treating physician and nutritionist regarding food consumption, as diet in any scenario has an influence on your health.
- In case of not consuming animal milk or its derivatives in your diet, you must ensure that daily requirements for protein, calcium, phosphorus, and vitamin A and D are covered, either from other foods or by resorting to the supplementation of these nutrients. For this, always turn to a nutrition professional to indicate how to do so.
- Carefully check the nutritional labeling of any plant-based milk you wish to consume, and make sure to choose the product that is nutritionally most complete and suitable for your specific needs, and of course, that best adapts to your preferences and food culture.
Camila Henao Uribe
Registered Dietitian
University of Antioquia