Currently, alternatives to cow's milk or "milks" from plants have begun to take over the market using the incentive of being a good alternative to lifelong milk. As you may already know, recently a ruling by the Luxembourg Court of Justice prohibited calling soy derivatives “milk”, something that is already applied to other vegetable drinks. Therefore, we will use that term from now on.
But, nutritionally, what is really the best plant drink? The same question was asked by doctoral student Sai Kranthi Vanga with his supervisor Vijaya Raghavan, from the Department of Engineering at McGill University. His findings, after comparing the four most popular plant drinks today according to his criteria (soy, almond, rice and coconut) have been published in the Journal of Food Science & Technology.
The best vegetable drink, nutritionally speaking
Although being able to classify plant drinks or "juices" with the title of "best vegetable drink" is somewhat risky, these researchers have tried to be as objective as possible using pros and cons in terms of nutritional value.
Although it is true that currently the diversity of vegetable drinks on the market is enormous (almond, rice, sesame, coconut, oats, canary seed, hazelnut, sunflower seeds, quinoa, spelled ...), the researchers have considered the four “Most popular”, which for that matter have been the soy drink, the almond drink, the rice drink and the coconut drink.
According to their findings, the soy drink would be the winner by far, being the best alternative to cow's milk, compared to the other three vegetable drinks studied. It should be noted, however, that all the drinks studied were versions without sugar and the comparison was given at the service level of 240 ml of each type of drink.
The Nutritional Profile of Soy Drink
The researchers responsible for this work highlight the high content of phytonutrients, such as isoflavones. Likewise, it is known that this type of vegetable drink has been consumed for almost four decades, so it has been possible to study a lot about it.
Among the notable pros is its richness in protein (similar to ordinary milk, about 8 g of protein per serving) and its balanced general nutritional balance compared to cow's milk, with a fat and carbohydrate content equivalent to half of the content of cow's milk. Also, the calcium content would be similar between both drinks.
On the contrary, the researchers highlight its "bean flavor", possible allergies to soy, and the presence of so-called "antinutrients", which could alter the absorption of healthy nutrients, as happens with other legumes. Although this is a controversial issue that currently requires more studies in this regard.
The nutritional profile of the rice drink
For its part, the rice drink stands out for being able to be consumed by individuals allergic to lactose, soy and almonds.
As pros, the researchers highlight the sweet taste of this drink and a caloric and calcium content level similar to cow's milk (158 kcal and 130 kcal respectively).
As cons, the rice drink has a quite unbalanced nutritional profile, with a content of more than twice the carbohydrates compared to cow's milk, and a significantly low level of protein and fat. For this reason, the researchers advise its consumption with care, because if it is used as an alternative to cow's milk, there is a risk of reaching malnutrition, especially in infants as reported.
Eating a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. A balanced eating plan that includes fruits, vegetables, protein foods, grains and dairy provides essential nutrients for optimum oral health as well as overall health.
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