Plant-Based Alternatives to Milk: A Nutritional Analysis



In recent years, plant-based beverages have gained popularity as substitutes for traditional milk. They have ceased to be exclusive options for people with lactose intolerance or those who avoid animal products, becoming a more general consumption option. However, a recent study has called into question their nutritional value compared to cow's milk.

The impact of the Maillard reaction



The study reveals that the process of making plant-based beverages often includes the Maillard reaction, a chemical transformation that occurs when heating foods, known for changing the color and flavor of products, as in the case of toasted bread.

This same process, however, also negatively affects the nutritional value of plant-based beverages by reducing their protein content and essential amino acids. While cow's milk contains approximately 3.4 grams of protein per liter, many of the analyzed plant alternatives do not reach this level.

Comparison of nutrients in plant-based and dairy beverages



The study compared 12 types of beverages: two of dairy origin and ten plant-based. The results showed that only two of the plant-based beverages exceeded the protein content of cow's milk, while the rest had between 1.4 and 1.1 grams of protein per liter.

Additionally, a higher amount of sugar was found in seven of the ten analyzed plant-based beverages, which could be a factor to consider for those concerned about their sugar consumption.

Final Considerations and the Role of Labeling




Despite the findings, avoiding plant-based alternatives does not seem to be the only solution. Consumption preferences may depend on factors such as environmental sustainability or personal dietary restrictions.

What is crucial is to have clear labeling that informs about the nutritional quality of the proteins present in these beverages, thus allowing consumers to make informed decisions.

Marianne Nissen Lund, co-author of the study, emphasizes the importance of demanding that producers detail the content of essential amino acids in their products. Furthermore, reducing the consumption of ultra-processed foods could contribute to a healthier and more sustainable diet.