In the context that more and more people are intolerant to lactose, vegetarian, or want to reduce consumption of animal products, plant-based milk is becoming a familiar choice in many families. However, not every alternative milk has the same nutritional value as cow's milk, especially in terms of protein and calcium, two essential nutrients for muscles and the skeletal system.
According to nutrition experts, the three most prominent types of vegetable milk in terms of overall nutrition are soy milk, soy milk and soybean milk. Each type has its own advantages and is suitable for different health needs.
Soy milk and Dutch soy milk: Protein-rich choice, close to cow's milk
Soy milk is made from soybeans and water, and has long been considered the most nutritious vegetable milk with cow's milk value. The highlight of soy milk is that it contains isoflavones, a plant-based compound that acts as an antioxidant, helping to reduce inflammation, support cardiovascular health and contribute to lowering cholesterol.
In terms of protein content, a cup of unsweetened soy milk can provide about 8.7 grams of protein, equivalent to or even higher than low-fat cow's milk. In addition, supplementary soy milk products often contain significant amounts of calcium, along with vitamin A, vitamin D and vitamin B12, which help support bones and the immune system.
Maggie Moon, a clinical nutritionist in the US, said that supplementing calcium and vitamins in soy milk makes this type of milk a suitable choice for people who do not drink cow's milk but still need to ensure daily nutritional needs.
Meanwhile, Dutch milk, made from golden peanuts, is a "newcomer" but quickly appreciated. A cup of Dutch milk provides about 8 grams of protein, equivalent to cow's milk and soy milk. Notably, supplemented Dutch milk can provide calcium up to more than 450 milligrams per cup, higher than cow's milk.
Ms. Julie Stefanski, a nutritionist and spokesperson for the American Academy of Nutrition and Diet, said that Dutch soy milk is especially suitable for people who need calcium supplementation but are allergic to soybeans. This type of milk also contains monounsaturated and polyunsaturated fats, which are beneficial for the heart.
Gai oil milk: Less protein but rich in good fats
Compared to the above two types, gai oil milk has a lower protein content, only about 3 grams per cup. However, the strength of this type of milk lies in the fat content. Gai oil milk is made entirely from gai oil seeds, providing omega-3 and omega-6 fatty acids, fats that are beneficial for cardiovascular and brain health.
Supplemental soy milk usually provides about 20% of the recommended daily calcium needs, equivalent to soy milk but lower than Dutch milk. In addition, it also contains a certain amount of vitamin D, magnesium, potassium and iron.
According to experts, gai dau milk is suitable for people who prioritize healthy fats, control carbohydrates and are not too dependent on milk to supplement protein.
Notes when choosing milk substitutes
Regardless of which type of vegetable milk you choose, consumers also need to carefully read the product label. Flavored or sweetened milks often contain a lot of added sugar. Besides, not all products are supplemented with calcium and vitamins.
Experts recommend that you clearly identify your personal nutritional needs, such as protein, calcium or good fats, to choose a suitable alternative milk, contributing to building a healthy and sustainable diet for a long time.
