Last Updated on March 9, 2023 by The Health Master
The milk section of the dairy case isn’t what it used to be. Along with milk, a growing number of plant-based milk alternatives are available.
Although the word “milk” appears in the names of many plant-based milk substitutes, their nutritional profiles can vary, and many of them lack the same levels of calcium, vitamin D, and other nutrients as milk.
The only plant-based substitutes with a nutrient profile similar enough to milk to be included in the dairy group in the federal government’s Dietary Guidelines for Americans are soy beverages fortified with calcium, vitamin A, and vitamin D.
So, what should you look for when choosing plant-based milk alternatives?
According to Susan Mayne, Ph.D., Director of the Center for Food Safety and Applied Nutrition at the U.S. Food and Drug Administration (USFDA), “Check the label carefully. The nutrients you get from plant-based milk alternatives can depend on which plant source is used, the processing methods, and the added ingredients.”
“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,” said Dr. Mayne.
“The label can help you choose the best products to meet your nutrient needs and those of your family.”
Plant-Based Milk Alternatives
Although many plant-based milk alternatives are labeled with names that have the word “milk”, these products are made from plant sources, not milk. The plant sources include:
- Grains such as oat, quinoa and rice.
- Legumes such as pea and soy.
- Nuts such as almond, cashew, coconut, hazelnut, macadamia, peanut, pistachio and walnut.
- Seeds such as flax, hemp and sesame.
Because these are non-dairy products, they may offer an option for people who are allergic to milk or want to avoid dairy products for dietary reasons or personal preference.
If you are choosing a plant-based milk alternative because you are counting calories, check the nutrition label because some alternatives may actually be higher in calories than nonfat and low-fat milk, or may be much lower in protein than milk.
Key Nutrients
Dairy foods, including milk and fortified soy beverages, are recommended in the federal government’s Dietary Guidelines as part of a healthy dietary pattern.
Dairy foods provide important nutrients that include:
- Protein,
- Calcium,
- Vitamin A,
- Vitamin D,
- Magnesium,
- Phosphorus,
- Potassium,
- Riboflavin,
- Vitamin B12,
- Zinc,
- Choline,
- Selenium.
Three of these nutrients — calcium, potassium and vitamin D — are among those flagged by the Dietary Guidelines as dietary components of public health concern because people aren’t consuming enough of them.
Soy beverages fortified with calcium, vitamin A, and vitamin D are included in the dairy group in the Dietary Guidelines because they are similar to milk based on their nutrient composition and use in meals.
Other plant-based milk alternatives may have calcium and be a source of calcium, but they aren’t included in the dairy group because their overall nutritional content isn’t similar to milk or fortified soy milk, according to the Dietary Guidelines.
Using the Nutrition Facts Label
Some of the key nutrients found in dairy products are required to be listed on the Nutrition Facts label, including calcium, vitamin D and potassium.
Here are the nutrients you can find on the label and why they are important to your health:
Choose milk and plant-based milk alternatives that are higher in protein, vitamin D, calcium and potassium.
- Protein builds bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins.
- Vitamin D maintains proper levels of calcium and phosphorus, which can help build and maintain bones.
- Calcium builds bones and teeth in children and maintains bone strength as you age.
- Potassium may help maintain blood pressure and is needed for proper muscle, kidney and heart function.
Choose milk and plant-based milk alternatives that are lower in saturated fats and added sugars.
- Saturated fats may increase the risk of heart disease.
- Added sugars may make it hard to meet nutrient needs and stay within calorie limits.
There are special considerations* for infants and young children to make sure they get the nutrients they need:
- Infants should not consume milk or plant-based milk alternatives before age 12 months to replace human milk or infant formula.
- Children ages 12 months through 23 months can be offered whole milk or fortified, unsweetened soy milk to help meet calcium, potassium, vitamin D and protein needs.
*Source: Dietary Guidelines for Americans
This new pill cuts cholesterol, heart attacks: Study
IMA warning: Antibiotics for seasonal cold, cough will not work due this reason
Excessive gym / fitness supplements can put you in ICU
‘E-bandage’ developed which speeds healing by 30%
Back Pain / Spine Pain: What to do for relief, must read
Painkiller Side Effects: Must take advice before eating
Health officials warn of norovirus spike in England
How do you deal with social anxiety?
Cosmetics: Chemicals in Nail Polish, Shampoo may raise Type 2 Diabetes risk
The what, when and why of Knee Replacement surgery
For informative videos by The Health Master, click on the below YouTube icon:
For informative videos on Medical Store / Pharmacy, click on the below YouTube icon:
For informative videos on the news regarding Pharma / Medical Devices / Cosmetics / Homoeopathy etc., click on the below YouTube icon:
For informative videos on consumer awareness, click on the below YouTube icon:
