Confusion in the Dairy Aisle: The Rise of Plant-Based Milks
Diet & Nutrition General Health & Wellness Children's Health
March 02, 2023
Have you noticed the growing number of non-dairy milk alternatives and become overwhelmed with the number of choices at the grocery store?
Over the past few years, popularity of plant-based milk products are increasing due to allergies, lactose intolerance, or more consumers following a vegetarian or vegan diet. Plant-based milks can be made from grains, such as oat, quinoa and rice; legumes, including pea and soy; nuts, such as almond, cashew, coconut, hazelnut, macadamia, peanut, pistachio and walnut; and seeds including flax, hemp and sesame. These products may be a good alternative for people who are allergic to dairy milk or want to avoid dairy products for dietary reasons or personal preference.
While it’s convenient to have all these options, it’s important to be aware that not all plant-based milks are nutritionally comparable to each other, or to cow’s milk.
All Plant Milks Are Not Equal
Reading the label can clue you in to what you're getting out of the beverage, whether it be plant-based or dairy, according to the U.S. Food and Drug Administration.
Nutritional content can vary between different plant-based products, the FDA said in a recent news release. Many don't have the same amount of calcium, vitamin D or other nutrients as dairy milk.
The only plant-based beverage that contains a similar enough nutrient content that it can be included in the dairy group in the federal government's Dietary Guidelines for Americans is fortified soy milk.
"The nutrients you get from plant-based milk alternatives can depend on which plant source is used, the processing methods and added ingredients, so check the label carefully," said Susan Mayne, director of the Center for Food Safety and Applied Nutrition at the FDA. "Has the product been fortified with nutrients such as calcium? How much added sugar is in the product? What is the protein content?"
"The Nutrition Facts label on the packaging can help you compare the nutrient content of the various plant-based milk alternatives to milk," Mayne said. "The label can help you choose the best products to meet your nutrient needs and those of your family."
If you’re choosing to buy a plant-based milk, here are a couple important things to look for on the label:
- Protein
- Vitamin and mineral fortifications
- Added sugars
How Does The Protein Stack Up?
The protein content in cow’s milk can be hard to beat at 8 grams per cup. The most comparable plant-based sources are soy milk with 7 grams per serving and pea protein milk with 8 grams per serving. The protein is almost non-existent in almond, rice and coconut milks at <1 grams per serving.
Important Vitamins And Minerals
Dairy foods provide some key nutrients, some of which people are not getting enough of in their diets. The nutrients in milk include protein, calcium, vitamin A, vitamin D, magnesium, phosphorus, potassium, riboflavin, vitamin B12, zinc, choline and selenium. Your non-dairy alternative should be fortified with these nutrients when used a direct replacement for cow’s milk.
The FDA suggests choosing milk and plant-based milk alternatives that are higher in protein, vitamin D, calcium and potassium.
These nutrients can help build bones and teeth, muscles, cartilage, skin, blood, enzymes and hormones. They can help people maintain their blood pressure. Also, some nutrients are needed for proper muscle, kidney and heart function.
Sugar Content
Another obstacle when choosing plant milks are added sugars. Plain cow’s milk does not have any added sugars, but sweetened plant milks and flavored varieties can have up to 7 to 14 grams of added sugars per serving, a shocking 19-38 percent of the suggested daily intake for added sugars. Choose unsweetened varieties to avoid unnecessary added sugars in your day.
In the end, it’s important to be aware of the nutritional differences between plant-based milks and cow’s milk so we can make informed choices at the grocery store. It’s also important to note that the American Academy of Pediatrics (AAP) recommends whole cow’s milk until 2 years of age due to the high fat, protein and energy needs at this stage of growth.
Lastly, for the general adult population there is no consistent research that plant-based milks are better for our health than cow’s milk. Low-fat dairy can have many health benefits in our diets, so no need to switch if you’re already enjoying cow’s milk.
HealthDay News contributed information to this article.
