Comparing Nutritional Values: Dairy Milk versus Plant-Based Alternatives
Key Takeaways:
- Different types of milk, plant-based or traditional dairy, vary greatly in nutrient content.
- Fortified soy milk is the only plant-based milk option known to have a nutrient profile that closely resembles that of dairy milk.
- The ‘Nutrition Facts’ label on products can offer valuable insights for comparing nutrient values amongst various milk substitutes.
- Some plant-based milk alternatives may contain higher calories compared to nonfat and low-fat dairy milk, making label-checking important for those trying to reduce calorie intake.
- A proposed draft suggests plant-based milk options could voluntarily exhibit a nutrient statement outlining how their nutritional makeup differs from traditional dairy milk.
Different kinds of milk diverge greatly when it comes to their nutrient content.
By taking a closer look at the labels, it can be established what exactly each variety, be it plant-based or dairy, holds in terms of nutritional value. This suggestion comes supportively backed by agencies like the U.S. Food and Drug Administration.
The amount of calcium, vitamin D and other pivotal nutrients in plant-based options may not always match that of traditional dairy milk. The nutritional makeup tends to vary across divergent plant-based products.
Fortified Soy Milk: A Nutritional Challenger
Interestingly, fortified soy milk is the sole plant-based beverage that holds a nutrient profile closely resembling that of dairy milk. This equivalence is recognized and acknowledged enough for fortified soy milk to be inculcated in the national Dietary Guidelines for Americans.
“Plant-based milk alternatives can offer different nutrients depending on the plant source employed, the specific processing methods, and any additional ingredients,” says Susan Mayne, the head of the Center for Food Safety and Applied Nutrition at the FDA. She advises consumers to look into factors such as whether the product has been supplemented with calcium, the amount of added sugar, and the protein content.
Decoding Nutrition Facts on Labels
The ‘Nutrition Facts’ label can be particularly insightful when comparing nutrient values among various plant-based milk substitutes and traditional milk, comments Mayne. She believes the label can steer you towards the products that best address the nutrient needs of you and your family.
Source and Types of Plant-Based Milks
Plant-based milks employ a range of sources including grains like oat, quinoa, and rice; legumes like pea and soy; nuts such as almond, cashew, coconut, hazelnut, macadamia, peanut, pistachio, and walnut; and seeds such as flax, hemp, and sesame.
These alternatives often come as a solace to those who either carry an allergy to dairy milk or steer clear of dairy due to dietary constraints or personal choices.
Comparing Calories and Nutrients
It’s worth noting that a handful of plant-based alternatives actually contain higher calories in comparison to nonfat and low-fat dairy milk. If you’re looking towards reducing calorie intake, it can be beneficial to verify this from the product’s label.
On another front, dairy foods are known to be a significant source of essential nutrients, a few of which are often missing from our everyday diets. Milk offers protein, calcium, vitamin A, vitamin D, magnesium, phosphorus, potassium, riboflavin, vitamin B12, zinc, choline, and selenium.
Selecting milk or plant-based alternatives rich in protein, vitamin D, calcium, and potassium is strongly suggested. Such nutrients are instrumental in the development of bones, teeth, muscles, cartilage, skin, blood, enzymes, and hormones, and the upkeep of blood pressure. Some are also critical for adequate muscle, kidney, and heart function.
Conveying Nutrient Differences on Labels
A draft guideline suggesting that plant-based milk options voluntarily exhibit a nutrient statement to reflect how their nutritional makeup differs from dairy milk has been recently proposed.
Additional Information
You can find the Dietary Guidelines for Americans on the official website of the U.S. Department of Health and Human Services.
Primary source: U.S. Food and Drug Administration, Feb. 22, 2023
