Milk or Plant-Based Drinks: Essential Health Facts

Choosing Between Milk and Plant-Based Drinks: Health Facts You Need to Know

While plant-based drinks may be better for the environment, milk still holds the edge in terms of nutrition. Here’s what the latest research reveals.

Many people have swapped cow’s milk for plant-based drinks like oat, soy, almond, and rice milk. However, while these alternatives often have a lower environmental impact, a new study from the University of Copenhagen shows that cow’s milk is nutritionally superior.

Lower Protein Content in Plant-Based Drinks
Researchers examined 10 different plant-based drinks and found that most contained far less protein than cow’s milk. UHT-treated cow’s milk typically contains 3.4 grams of protein per 100 ml, while many plant-based drinks only have between 0.4 and 1.1 grams. Additionally, essential amino acids, crucial for the body, were present in much smaller amounts in plant drinks.

Protein is vital for maintaining muscles, bones, and overall body function. Without enough essential amino acids, the body can’t repair tissues effectively. Plant-based drinks may need to be fortified or consumed alongside other protein-rich foods to meet daily nutritional needs.

Impact of Processing on Nutrition
Plant-based drinks must undergo extensive processing to become drinkable. This includes UHT (ultra-high temperature) treatment, which extends shelf life but also reduces nutritional value. The heat triggers a chemical reaction known as the Maillard reaction, which can break down essential amino acids. In contrast, pasteurized cow’s milk retains more nutrients due to its gentler processing.

The Maillard reaction is responsible for browning in foods like baked bread or roasted coffee. While it creates pleasant flavors and aromas, it can degrade key nutrients. This process occurs more intensely in plant-based drinks due to their high sugar and protein content.

Sugar Content in Plant-Based Drinks
Another nutritional concern is sugar. Researchers found that seven out of ten plant-based drinks contained more sugar than cow’s milk. Excessive sugar can contribute to weight gain, diabetes, and other health issues. Consumers should carefully read labels and choose unsweetened versions when possible.

Not All Bad News for Plant-Based Drinks
Despite lower nutritional content, plant-based drinks aren’t inherently unhealthy. Marianne Nissen Lund, lead researcher of the study, notes that they can still be part of a balanced diet. “If you maintain a varied diet, drinking these beverages isn’t problematic. Just don’t rely on them as a primary source of essential nutrients,” she advises.

Some plant-based drinks, like soy milk, offer more protein and essential vitamins due to fortification. Soy milk comes closest to cow’s milk nutritionally, making it a suitable alternative for those with lactose intolerance or dairy allergies.

Environmental Impact: A Closer Look
Many people choose plant-based drinks for environmental reasons. While oat and soy drinks have a smaller carbon footprint than cow’s milk, rice and almond drinks rank worse due to high water use and methane emissions from rice farming. Almond farming also requires significant irrigation, adding to its environmental cost.

Cow’s milk has a relatively high carbon footprint due to methane emissions from cows. However, its environmental impact can be mitigated through improved farming practices and better land management. Some producers now adopt sustainable methods to reduce emissions.

Key Takeaways for Consumers
To get the best of both worlds, consumers should choose minimally processed drinks and consider storing plant-based drinks in the fridge to slow down nutrient loss. Balancing environmental concerns with nutritional needs is the best approach when deciding between milk and plant-based alternatives.

Reading labels carefully can help avoid added sugars and ensure essential nutrients are present. Fortified versions of plant-based drinks can provide a comparable nutritional profile to cow’s milk.