Nutritionally speaking, soy milk is best plant-based milk
How healthy is your almond milk really? It may taste good and may not
cause you any of the unpleasant reactions caused by cow's milk. But
though plant-based milk beverages of this kind have been on the market
for a couple of decades and are advertised as being healthy and
wholesome for those who are lactose-intolerant, little research has been
done to compare the benefits and drawbacks of the various kinds of
plant-based milk.
A new study from McGill University looks at the four
most-commonly consumed types of milk beverages from plant sources around
the world - almond milk, soy milk, rice milk and coconut milk - and
compares their nutritional values with those of cow's milk. After cow's
milk, which is still the most nutritious, soy milk comes out a clear
winner.
The researchers compared the unsweetened versions of the various
plant-based milks in all cases and the figures below are based on a 240
ml serving.
Soy milk - the most balanced nutritional profile
Soy milk is widely consumed for its health benefits linked to the
anti-carcinogenic properties of phytonutrients present in the milk known
as isoflavones.
Has been a substitute for cow's milk for 4 decades.
Concerns, however, are the 'beany flavor' and the presence of
anti-nutrients (substances that reduce nutrient intake and digestion).
Rice milk - sweet taste and relatively little nutrition
Lactose free and can act as an alternative for patients with allergy issues caused by soybeans and almonds.
Concerns, apart from the high carbohydrate count, is that
consumption of rice milk without proper care can result in malnutrition,
especially in infants.
Coconut milk - no protein and few calories, but most of them from fat
Widely consumed in Asia and South America
Consumption can help reduce levels of harmful low-density
lipoproteins (bad cholesterol) that are associated with cardiovascular
diseases.
Nutritional values are reduced if stored for over 2 months.
Almond milk - need for complementary sources of food to provide essential nutrients
Almonds have a high content of monounsaturated fatty acids
(MUFA) that are considered helpful in weight loss and weight management.
MUFA also helps in reduction of low-density lipoprotein (bad
cholesterol).
Cow's milk benefits & drawbacks
A wholesome, complete food, providing all major nutrients like fat, carbohydrates and proteins.
Can help humans by providing a wide range of host-defence proteins
because various beneficial anti-microbial effects are found in both
human and bovine milks. (E.g., a study shows that in the case of
infants, consumption of cow's milk has considerably reduced risk of
fever and respiratory infections.)
But the presence of various pathogens like Salmonella spp and
Escherichia coli O157:H7 in milk have been associated with disease
outbreaks around the world.
Cow's milk allergy & lactose intolerance
One of the most common allergies among infants and children
affecting 2.2-3.5% of children (a greater percentage than those who are
affected by peanuts and tree nut allergies). As many as 35 % of these
infants outgrow being allergic to milk by the age of 5-6, and this may
increase to 80% by age 16.
Lactose intolerance, due to the absence or deficiency of the enzyme
lactase in the digestive tract, affects somewhere between 15-75 % of all
adults depending on race, food habits and gut health.
Some studies have suggested that 80 % of people of African origin
and 100 % of those of Asian and Indigenous American origin are lactose
intolerant.
The researchers add that more work will need to be done to understand
the effects of various conventional and novel processing methods on the
nutritional profile, flavour and texture of these alternative milks.
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