Does Plant-Based Milk Offer Better Health Benefits? Expert Nutrition Insights
For people who are vegan or may have dietary limitations, plant-based milk is frequently a good substitute for conventional cow’s milk. But is plant-based milk more healthful than cow’s milk? To find out more about the nutrients and health advantages of plant-based milk, we consulted with a nutrition specialist.
Is Plant-Based Milk Better for Your Health?
According to Amy Shapiro MS, RD, CDN, founder and director of Real Nutrition, “it depends on individual factors such as nutritional needs, dietary preferences, and health conditions.” “Unless fortified, plant-based milk may have less protein and specific vitamins and minerals, but it may also have fewer calories and saturated fats,” she explains. Plant-based milks are high in calcium, vitamin D, and vitamin B12 if they are fortified, as many are.
Which Nutrient Types Are Present in Plant-Based Milk?
Shapiro emphasizes that the advantages of different kinds of plant-based milk might differ, and not all of them contain the same nutrients. However, many plant-based milks usually contain some nutrients that are not present in ordinary milk, such as fiber, phytonutrients (flavonoids, phytoestrogens, and antioxidants), and healthy fats (including monounsaturated and polyunsaturated fats).
In addition to being devoid of lactose and cholesterol, plant-based milk may also contain less sugar if they are left unsweetened.
Health Benefits of Plant-Based Milk
Here are some of the main health advantages to consider when making dietary changes if you’re thinking about replacing normal cow’s milk with plant-based alternatives.
Cuts Down on Inflammation
Phytonutrients, which are substances made by plants that support bodily health, are abundant in plant-based milks. According to Shapiro, “phytonutrients such as flavonoids, phytoestrogens, and antioxidants have been linked to decreased inflammation and a decreased risk of chronic diseases.”
Facilitates Digestion
Plant-based milks are rich in fiber, a kind of carbohydrate that promotes good blood sugar balance, aids in food digestion, boosts satiety, and more. According to Shapiro, “dietary fiber content can support the growth of beneficial gut bacteria and contribute to improved digestive health.”
Lactose Intolerance Substitute
According to Shapiro, plant-based milk can lower the risk of heart disease since it is cholesterol-free and lactose-free. It is a viable substitute for those who are lactose intolerant or sensitive.
Contains Vital Nutrients
For those on vegan or dairy-free diets, plant-based milk also “provides sources of essential nutrients such as calcium, vitamin D, and vitamin B12,” according to Shapiro. She continues by explaining that the vitamin profiles of various plant-based milk varieties vary. For instance, almond milk is high in vitamin E and good fats, while soy milk is strong in protein and phytoestrogens.
Cons of Consuming Plant-Based Milk
According to Shapiro, plant-based milk usually has less protein than conventional cow’s milk, and some may even include fewer “certain nutrients such as vitamin B12 and calcium unless they are fortified.” For this reason, it’s crucial to read nutrition labels.
Additionally, it’s a good idea to look for substances on the label that you could be sensitive to, such as gluten, soy, and nuts, which are frequently included in some plant-based milk variations. Some plant-based milk “may contain added sugars to enhance taste and gums to improve creaminess, which can cause gastrointestinal discomfort and bloating,” according to Shapiro.