In recent years vegetable drinks such as soy milk , oats or rice have boomed because it is considered healthier than milk cow. It is true? “Milk and derived products are a very complete and balanced food group, thanks to the diversity of the nutrients they provide. In addition to its protein content with a high biological value and essential minerals such as calcium, “explains Beatriz Castro Pérez, expert nutrition pharmacist at the Quintalegre Pharmacy in Granada.
In his opinion, cow’s milk is the best source of calcium compared to those known as vegetable milks since its nutritional supply is poor . In fact, the differences in their composition make it more appropriate to refer to them as drinks. “In reality, vegetable drinks are not comparable to milk, if we give it up, we are giving up one of the most complete foods that exist,” says Castro.
On the other hand, Carmen Escalada, clinical nutritionist at the European Medical Institute for Obesity (IMEO), considers that products of plant origin have some advantages over cow’s milk, not forgetting that they are foods with different properties. “They have a better lipid profile : they have a lower quantity of saturated fatty acids, while their content in unsaturated fatty acids is higher”, he details.
This expert also stresses that they can be an alternative for people with an allergy to cow’s milk protein or with constipation problems, although the percentage of fiber varies. “The soy drink contains isoflavones that can be beneficial for women during menopause and help prevent cardiovascular disease, ” adds Escalada.
Types of vegetable drinks
When include a vegetable drink in the daily diet it is important to pay attention to two aspects: the amount of added sugars and whether or not enriched with calcium and vitamin D . “We must pay attention to the fact that calcium appears in a minimum concentration of 120mg / 100ml and is in the form of calcium citrate, as well as ruling out those with more than 5gr / 100ml of simple sugars,” says the nutritionist at IMEO.
Another factor to take into account is that these products contain proteins with a lower biological value and the minerals present have a lower bioavailability , that is, the body absorbs them in a lower proportion. If gastronomy or demands of a vegan diet are chosen, it is advisable to consult with an endocrine or nutritionist beforehand.
Soy drink
According to Escalada, it is the most similar to cow’s milk with a similar contribution of fats and carbohydrates, in addition to being the only one with an acceptable level of protein. As mentioned, its main characteristic is the isoflavones recommended for women with menopause and the prevention of cardiovascular diseases.
Oat drink
It provides half the protein of cow’s milk, although its caloric content is similar to that of semi-skimmed milk . In general, it contains little fat but its contribution in micronutrients is very low due to the low presence of oats in the elaboration of these drinks.
Rice drink
Its main advantage is that it is very easy to digest and is usually well tolerated by those with food allergies or intolerances, as it does not include gluten or lactose. However, it lacks nutritional value and contains high levels of added sugars.
Quinoa drink
Like rice, it is easy to digest because it does not contain lactose or gluten and, in addition, it has a high percentage of fiber, essential fatty acids such as omega 3 and 6 and more protein than other vegetable drinks.
Sesame drink
It is suitable for celiacs, lactose intolerant and people with cholesterol. “When obtained from sesame or sesame seeds, it is rich in unsaturated fatty acids and minerals such as iron or zinc,” says Escalada. However, this nutritionist advises avoiding it if there are digestive problems such as diarrhea or diverticula as well as in pregnancy because it has lignan, an ingredient currently under study.
Buckwheat drink
According to Castro, this drink is rich in carbohydrates, B vitamins, tryptophan and magnesium. It is also a source of antioxidants , beneficial for patients with problems like hypertension or high cholesterol levels .
Dried fruit
This group includes almond, hazelnut or walnut drinks that provide unsaturated fatty acids, vitamins , minerals and fiber . On the other hand, these products have little calcium, iron, sodium and protein, while they add a lot of sugars. Nor should we forget that nuts are one of the foods that produce the most allergies.
Coconut drink
It is the most caloric plant-based drink with a large amount of saturated fats and carbohydrates and is obtained by grinding the meat of mature coconut. As a positive point, in its composition are vitamins of group B, fiber and minerals such as calcium, phosphorus or magnesium. In any case, its daily consumption is not recommended.
Hemp drink
It is obtained from the mixture of ground hemp seeds and water. “Its main advantage is that they have omega 3 and omega 6 fatty acids that act as natural anti-inflammatory drugs, making it useful in diseases such as arthritis or dermatitis . It is important to know that hemp seeds hardly contain cannabinoids or THC, so they do not have the hypnotic effects of marijuana, “says Escalada. In this case, Castro highlights that its nutritional value is low, so there is no evidence of whether there are contraindications.
Both experts agree that there are stages of life such as childhood in which cow’s milk should not be dispensed with since it is essential for cognitive development and the strengthening of bone and muscle structure.