You’re walking down the aisle of the supermarket and you come to the dairy drinks section. There’s everything there, from oat milk, soy milk, almond milk… All promising to be a healthier alternative to cow’s milk, but are they really healthier drinks? Now, a study from the University of Copenhagen has revealed information that will make you think twice about picking up one of these drinks… Join us to discover what this research says about this “dairy” confrontation.
Are vegetable drinks more nutritious?
Plant-based drinks, i.e. those made from “herbs” such as oats, soy, rice and almonds, are known worldwide as an alternative to cow’s milk. However, this study we are talking about has come to tell us that the number of proteins and essential nutrients is much lower when compared to traditional milk.
The analysis included two types of UHT (Ultra High Temperature) milk and ten different types of vegetable drinks. The results were unexpected: while the regular milk had 3.4 grams of protein per litter, eight of the vegetable drinks did not even reach 1.1 grams.
In addition to all this, the levels of essential amino acids were also much lower in the vegetable drinks.
Are vegetable drinks ultra-processed then?
The key factor in these drinks is their UHT process, which is a treatment used to extend the shelf life of products. This generates a chemical reaction that reduces the value of the essential nutrients in foods.
So, what happens when these foods are exposed to such high temperatures is that the proteins and sugars present in these vegetable drinks mix, and this is not entirely good because they can generate potentially harmful substances such as acrylamide (which is not dangerous in very small percentages but is one of those compounds called “carcinogenic”).
What do the experts think about this?
The researchers point out that, although vegetable drinks are a good option for those seeking a more sustainable diet (by reducing animal products), these types of drinks should not be considered as direct substitutes for cow’s milk because we have already seen that they are nutritionally much poorer than cow’s milk. Marianne Nissen Lund, one of those responsible for the study, has advised that if users choose this type of vegetable drinks, they should make sure to supplement their diet with extra protein and other foods with essential nutrients.
Do plant-based drinks have any benefits?
Although they have lower nutritional content, they are an excellent alternative for those who are allergic to milk protein or lactose intolerant, and they also have less environmental impact. Cow’s milk generates up to three times more carbon emissions than most plant-based drinks; for example, almond milk needs much less land to grow.
Are they safe for all users?
If you are one of those highly allergic people, perhaps plant-based drinks are not for you, since some may contain common allergens (soy or nuts), so you will have to be careful looking at the ingredients and possible traces.
What are ultra-processed foods?
As we mentioned before, some vegetable drinks have undergone several industrial processes before they become the product you buy in the supermarket.
Ultra-processed foods are those foods that have been industrially modified and end up containing high levels of hydrogenated fats, refined sugars, etc. This process is associated with a higher risk of obesity, diabetes, and cardiovascular diseases, as they are rich in empty calories and lack essential nutrients.
So what should we do?
The most important thing of all, whether you drink cow’s milk or vegetable milk, is that your diet is a complete and healthy diet, try to keep the nutrients that favor your health balanced, and, of course, prioritize fresh foods over processed foods.
If you have any doubts, there will always be health professionals who will be willing to help you create a new diet, and remember, that every choice you make at the supermarket impacts your body directly! Take care of your body as you want to take care of the planet.