Sales of vegetable milk as a healthier, more environmentally friendly alternative to dairy milk have surged recently, fueling the industry worth about £ 400 million annually.
But this week, Professor Ian Givens, director of the Institute of Food, Nutrition and Health at the University of Reading, warned that they may not be as good for us as we were guided to believe.
He said that young women, in particular, often deprive important nutrients such as iron, calcium, iodine, and even protein by exchanging milk for alternatives.
“Infants may switch to these products and develop protein deficiencies that are not expected in Western societies,” said Professor Givens.
Experts compare the nutritional value of animal and plant-based products such as Mighty Pea M.lk (pictured)
Plant-based milk is often fortified with nutrients such as calcium, but manufacturers do not have a legal requirement to do so. Studies have shown that fortified calcium can be as difficult for the body to absorb as it is naturally found in milk. ..
Professor Givens sought a better comparison between animal-based and plant-based products in terms of nutritional value and carbon emissions. So how are milks compared? I asked an expert. .. ..
pea
It has gained popularity in the United States over the last decade and began selling in 2019 by Whole Foods and Sainsbury’s. Peas protein is extracted from soaked yellow peas, a blend of water and sunflower oil.
taste: It is rich and described as “slightly whitish”.
Nutritional ingredients: Mighty Pea M.lk (hollandandbarrett.com, £ 1.56) contains 1.9g of fat, 0.7g of carbohydrates, 3.2g of protein, and 186mg of fortified calcium per 100ml.
Manufacturer’s claim: “It’s sugar-free and has 50% more calcium than milk,” says Mighty Pea.
Expert Birdict: As a Harley Street dietitian, the addition of calcium is not always beneficial. “Calcium is most efficiently absorbed in small amounts — huge amounts go straight through you.”
Peas milk contains complete protein. That means it contains all the essential amino acids such as dairy products and soy milk, “says nutritionist Francesca Lancaster. “But this is not a substitute for dietary protein from sources such as chicken, eggs, and beans.”
soy
According to nutritionist Francesca Lancaster, soybeans provide as good a protein as dairy products, but soybeans contain compounds that can cause mood swings when consumed in large amounts.
Soymilk, an alternative to the original plant-based milk believed to have originated in China in the 14th century, is made by soaking soybeans, grinding them, boiling the mixture and filtering the residue.
taste: Mild and sweet.
Nutritional ingredients: TAlpro’s Soya Chilled Drink (tesco.com, £ 1.50), which is most similar to dairy products in terms of nutrients, has 4 g of protein per 100 ml (compared to 3.5 g per 100 ml of full-fat dairy) and 2 g of fat. (Dairy products have 3.7g), 120mg of calcium (124mg for dairy products) and 5g of carbohydrates (dairy products contain 4.7g).
Manufacturer’s claim: Alpro states that the drink is “delicious, free of artificial colors, tastes and preservatives.”
Expert Birdict: “Soybeans provide as good a protein as dairy products,” Francesca says, adding: Ingestion of large amounts can lead to mood swings and weight gain. Research on how much soy milk, a hormonal disruptor, is inconsistent, so stick to drinking moderately.
Soybeans have also been found to interfere with the production of thyroid hormone. Hypothyroidism can lead to fatigue and depression.
OAT
According to Francesca, oat milk has a lower sugar content than dairy products compared to other plant-based milks, but dairy products contain protein and fat to balance them.
Developed by Swedish scientist Ricardo Ste in the 1990s, oat milk has recently overtaken soybeans as the best-selling plant-based milk. Oats are milled, then agitated with warm water and crushed into slurries. This slurry is heated, thickened, blended and strained.
taste: Thicker texture than most. It tastes similar to milk.
Nutritional ingredients: Oatly Oat Drink Whole (ocado.com, £ 1.40) contains 2.8g of fat, 6.6g of carbohydrates, 1g of protein and 120mg of fortified calcium per 100ml.
Manufacturer’s claim: “Consumers have shown that they prefer the taste and functionality of oat milk over most plant-based alternatives,” says Oat co-founder Bjorn Oste.
Expert Birdict: “Compared to other plant-based milks, the high sugar content of oat milk in the form of carbohydrates is not much higher than that of dairy milk, but dairy products have the protein to balance it. I have fat, “says Francesca. “Because some oat milk is essentially water and carbohydrates only, it can cause blood sugar spikes, which can lead to fatigue, headaches, and a thirst for food.”
almond
Harley Street nutritionist David Star says that even with 6% almonds, the pre-nished version of the almond drink (pictured) contains only about one-third of the protein in milk.
Produced in California since the 19th century. Almonds are soaked in water and crushed before the pulp is filtered.
taste: Nuts, watery.
Nutritional ingredients: Plenish Organic 6% Almond Dairy Free Drink (Sainsbury’s, £ 1.50) contains 3.1g of fat, 0.4g of carbohydrates and 1.3g of protein per 100ml.
Manufacturer’s claim: “Each glass is rich in proteins, essential fatty acids, vitamins and minerals that explode energy, brighten the skin and protect heart health.”
Expert Birdict: “It’s more like water than milk,” says David. Even with 6% almonds, the Prenish version contains only about one-third of the protein in milk. This “causes muscle wasting and hormonal disturbances and can cause problems with the menstrual cycle,” says David.
rice
David said rice milk is one of the better options because it’s high in carbohydrates — a fuel source for the brain.
The first rice milk factory was built in 1921 in California. Grains are squeezed in a grinder, strained and mixed with water.
taste: It’s watery and sweet. Oil can be added for creamy consistency.
Nutritional ingredients: Alpro Rice Original Drink (ocado.com, £ 1.45) contains 12% rice and contains 1g of fat, 9.5g of carbohydrates, 0.1g of protein and 120mg of fortified calcium per 100ml.
Manufacturer’s claim: Alpro states that rice milk is “easy to digest” and “naturally low in fat.”
Expert Birdict: “Because it’s rich in carbohydrates, it’s a fuel source for the brain, which is one of the better options,” says David. “But fat is also an essential nutrient and a way to carry the vitamins that rice milk lacks,” he says, and like all calcium-fortified plant-based milk, “it’s a protein cow. It passes through your body quickly, even if it doesn’t contain milk. “
David says many clients come to him with a deficiency of calcium and vitamin D after the family switches to dairy-free milk: “They are at risk of osteoporosis.”
coconut
David said he was concerned about protein deficiencies in products such as Morrisons coconut drinks (pictured).
Coconut milk, which has been used in Asian cuisine for centuries, has only become a milk replacer for milk in the last decade. Coconut “meat” is grated to extract a milky white liquid, sometimes heated with water.
taste: Creamy and sweet.
Nutritional ingredients: Morrisons’ Coconut Drink (1l, £ 1), the only milk that contains as much saturated fat as whole milk, is fortified with vitamins B12, D2 and calcium, 0.3g protein, 120mg calcium and 2g. Contains carbohydrates.
Manufacturer’s claim: “Refreshing and delicious”
Francesca said the protein content of potato milk is quite low
Expert Birdict: “It’s good for satiety,” says Francesca, but David is worried about its popularity among people who follow a high-fat, sugar-free diet: “My main concern is protein deficiency. “
Potatoes
Launched by the Swedish brand Dug last year, potato milk is now available online and will be in stock at Waitrose starting next month. Heat the potatoes and emulsify them with canola oil. Milk contains 6% potatoes, as well as pea protein and chicory fiber.
taste: It is said to have a “salt aftertaste”.
Nutritional ingredients: Each 100ml contains 1.5g of fat, 4.4g of carbohydrates, 1.3g of protein and 120mg of calcium. It is also fortified with vitamins D and B, and folic acid.
Manufacturer’s claim: “The most sustainable alternative.”
Expert Birdict: “The protein content is still quite low,” David adds. “Although its sustainability is strong, milk contains nutrients that are difficult to obtain elsewhere.”
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