How Beneficial is Alternative Milk?

Many proponents of healthy eating argue that cow's milk can cause allergic reactions and contribute to weight gain, as well as increase the risk of cancer. In this regard, they suggest replacing animal-derived milk with plant-based alternatives.

Undoubtedly, the alternative milk market has not gone unnoticed: various producers have presented their versions of this product, including almond, coconut, soy, rice, and oat milk. Each of these types is positioned as healthy, dietary, environmentally friendly, and natural.

But is this really the case? Let's find out.

First of all, it is important to emphasize that comparing cow's milk with its plant-based counterparts is incorrect. Alternative milk represents a completely different product that cannot be compared to traditional milk in terms of its composition.

Alternative milk is made from extracts of seeds, nuts, grains, or sprouts. The ingredients are ground, mixed with water in specific proportions, pressed, and filtered. This drink contains less fat and includes beneficial macro- and micronutrients, but it is not the same as milk.

Another important aspect is individual biochemical intolerance. For example, someone may have a reaction to lactose in cow's milk, while another person may experience an allergy to coconut milk due to increased sensitivity to latex.

Therefore, one cannot generalize the beneficial and harmful properties of various products. Each of them has its own pros and cons that are relevant to specific individuals. This is important to consider when forming one's diet.

Now let's take a closer look at the most popular types of alternative milk.

According to nutritionists, coconut milk is the only truly beneficial replacement option. It contains medium-chain triglycerides that help improve the breakdown and elimination of fats. Additionally, it contains caprylic acid, which has anti-inflammatory properties that help restore the intestinal mucosa and combat viral infections.

Vegetarians often recommend soy milk as a healthy product that contributes to a diverse and nutritious diet. For example, the phytoestrogens in its composition help lower levels of “bad” cholesterol. However, many forget that soy is one of the strongest allergens, which excludes it from the diet of people prone to allergic reactions.

Almond milk has a pleasant taste and is a source of plant protein and vitamin E. However, apart from this, it does not have other significant advantages. Moreover, producers often do not mention the high content of polyunsaturated omega-6 fatty acids, which can cause inflammatory processes in the body.

Rice milk is gluten-free, making it suitable for people with intolerance to this protein. However, due to the lack of a pronounced taste, sugar is added to it. Oat milk has similar characteristics: it contains protein but also a lot of sugar and flavor enhancers. Therefore, both of these alternatives can only be considered beneficial with reservations.

In conclusion, plant-based milk cannot fully replace cow's milk, as their compositions, depending on the type, are not always rich in all the necessary substances. Additionally, some drinks may not be recommended for people who are overweight or suffering from inflammatory diseases.