The Dietitian's Take on Plant-Based Milk: Pros, Cons, and Recommendations

Plant based milk nowadays gets very popular. For people who are vegan, or have lactose sensitivity or dairy allergy or just because of personal preferences for non-dairy products, plant based milk are getting lots of attention now. So what does a dietitian think about plant based milk?

Pros of Plant-Based Milk

1. Lactose-Free: Plant-based milks are naturally free of lactose, making them suitable for individuals with lactose intolerance or dairy allergies.

2. Lower in Calories: Some options like almond or cashew milk tend to be lower in calories compared to cow’s milk. 1 cup plain almond milk is about 40 calorie. 1 cup cow milk is about 100 calorie.

Cons of Plant-Based Milk

1. Lower Protein Content: Some plant based milk such as almond milk is significantly lower in protein compared to cow’s milk, which may not support muscle repair and satiety as effectively.

2. Added Sugars: Some flavored or sweetened drinks contain added sugars, which can contribute to excess calorie intake and not ideal for our health.

3. Nutrient Variability: Not all plant-based milks are fortified with calcium, and vitamin D. The nutrition values can be quite minimal sometimes.

There are many varieties in plant based milk: soy milk, oat milk, almond milk, coconut milk, rice milk, pea milk, cashew milk, macadamia milk and more! Are they good choices? What are some important things you want to look out for when you are selecting a plant based milk?

1. Do you know many plant based milk are quite low in protein?

A cup of cow milk has 9 gram protein, however, 1 cup of almond milk sometimes has only 1 gram of protein. Are there any plant based milk higher in protein amount? Yes! For example, soy milk is a great source of protein. 1 cup of soy milk usually has around 7 gram protein! 2. Do you know not all the plant-based milk are great source of calcium and vitamin D?

Look for the word of “fortified” on the package when you are purchasing the product. Try to choose plant based milk with calcium and vitamin D added to the product is important if you are relying on these products to meet your calcium requirement. Adequate amount of calcium and vitamin D are important in preventing osteoporosis and building a strong bone!

In conclusion, plant based milk can definitely be a good substitute if you try to avoid dairy products or if you just want to have something to drink in addition to your milk! Having a proper balanced nutrition to meet your personal requirement and understanding pros and cons of each product are important. Consult a dietitian if you have any dietary questions! Book NOW

Cheers,

Elaine Vancouver Dietitian