Comparison of the nutritional value of plant milk products with cow's milk
• Almond milk is an effective alternative for people who suffer from allergies or intolerances to milk.
• Almond milk has more unsaturated fat and less saturated fat in comparison with cow’s milk.
• The unsaturated fat that is known as healthful fats may help weight loss.
• Due to its low contents of calories and protein, it is not suitable for all people, especially children.
• Some producers add calcium to almond milk to closely resemble the cow’s milk nutritional content.
• In order to extend its shelf life, and improve the texture and flavor of almond milk, some products have added sugar.
• Oat milk has a mild and creamy flavor.
• This product is not suitable for people with celiac disease or non-celiac with gluten sensitivity.
• Amongst plant-based milk varieties, unflavored oat milk has the highest amount of calories and carbohydrates.
• Oat milk contains more riboflavin, or vitamin B-2, than cow’s milk.
• Many producers add additional vitamins and minerals to oat milk to increase its nutritional value.
• Soy milk is the most common alternative to cow’s milk.
• People with lactose intolerance consume fortified soy milk as a substitute for cow’s milk.
• Soy milk has the highest amount of protein per serving in comparison with oat and almond milk.
• Calcium and vitamin D are often added to soy milk.
• Plant-based milk products are rich in phytate and oxalate compounds, which can block calcium absorption. Despite the existence of these compounds, when fortified with calcium carbonate, calcium absorption was similar to that of cow’s milk.
• Although soy milk has the most protein content amongst plant-based milk products, cow’s milk has higher amounts of the essential amino acids (methionine, valine, leucine, and lysine).
• Soy milk provides isoflavones, which have anti-cancer effects.
• Sugars and other flavors are sometimes added to mask the bean-like flavor of soy milk.
• Children under 3 years old who are allergic to cow milk protein may also be allergic to soy, so they should avoid drinking soy milk.
• A variety of pesticides is used in growing soybeans by farmers, so organic brands should be chosen by people who avoid pesticides.
• Lactose intolerance (a problem related to digesting cow’s milk) and allergy to cow milk protein are two main reasons why people nowadays are choosing plant-based alternatives over cow’s milk.
Symptoms of lactose intolerance include diarrhea, gas, bloating, and abdominal pain after consuming dairy.
Symptoms of cow’s milk protein allergy include diarrhea, swelling of the lips, tongue, or throat, vomiting, blood in the stool, hives, wheezing, and fussiness.
• Researchers have found a correlation between lower risks of colorectal cancer and a diet rich in dairy.
• Researchers claim that calcium has protective effects on colorectal cancer.