Plant-based milks/juices, plant-based yogurts, plant-based creams and fauxmages (plant-based cheese) can be an excellent alternative to milks, yogurts and cheeses made from animal milk.
However, they should not be classified in the “dairy products” category because they do not have the same nutritional values and are poor in protein and calcium unlike animal products. They replace animal dairy products in terms of texture in preparations.
SHE at the table. What is the composition of vegetable milk?
Plant milks or plant juices come from various sources: oilseeds, cereals, starchy fruits, dried vegetables, etc.
For example, there is milk made from almonds, hazelnuts, spelt, cashew nuts, hemp, rice, quinoa, oats, tiger nut, chestnut, soy, coconut, millet, etc. Some drinks also offer a mix of two or three plant-based milks. .
They are obtained either from puree of the plant or from juice obtained by filtration by leaving the plant in question to soak.
Plant milks may contain the following ingredients: water, oil from the plant in question or added vegetable oil, thickeners (carrageenan algae, agar-agar, etc.), flavorings, vanilla extract, salt and sugars if the drink packaging does not contain does not indicate “no added sugars”.
The ideal is to choose a drink without added sugars, containing only water, the plant in question, vegetable oil and possibly salt.
How is it different from cow's milk?
The composition of plant milks is completely different from that of animal milk.
They contain proteins and lipids of plant and non-animal origin.
There is an absence of cholesterol and the presence of phytosterols.
There is an absence of lactose and calcium (unless added to the recipe, via algae for example, we call this a calcium-enriched vegetable milk).
Plant milks are low in protein (apart from soy milk) and calcium, but these are nutrients that are quite possible to find in other foods.
An update on calcium?
Contrary to popular belief, dairy products are not the only foods that provide calcium in the diet; and it no longer needs to be proven that proteins are found in many plant-based alternatives.
Plant milks and animal milks (cow's) are therefore not equivalent from a nutritional point of view, but there is no point in consuming cow's milk or dairy products if you do not like them, since the proteins and the calcium that they mainly provide is found in other foods.
From a nutritional point of view, plant-based alternatives draw all their strength from the quantity of saturated fatty acids they contain: the latter is very low (unlike animal products) and is therefore a very good point for your cardiovascular health. .
An update on cow's milk?
Cow's milk contains 80% non-soluble proteins (caseins) and 20% soluble proteins (whey proteins).
The lipid content is regulated or standardized in milk.
Depending on the lipid content, commercial milk will be given three colors:
• Red color for whole milk 3.5% fat
• Blue color for semi-skimmed milk 1.5% fat
• Green color for INF skimmed milk with 0.3% fat
These are lipids of animal origin: 65% saturated fatty acids, 30% monounsaturated fatty acids and 5% polyunsaturated fatty acids (mainly omega 6). We also find phospholipids (mainly lecithins) and cholesterol.
The carbohydrates contained in cow's milk are mainly in the form of lactose.
There are several types of milk depending on the heat treatments used: raw milk, thermized milk, micro-filtered milk, pasteurized milk, sterilized milk, UHT sterilized milk, etc.
Nutritional losses are less significant for micro-filtered, thermized and pasteurized milks and more significant for sterilized milks. UHT milks are intermediate.
You should know that the recommendation of the National Nutrition and Health Program (PNNS) concerning dairy products has evolved downwards. The recommendation therefore goes from 4 dairy products per day to 2 for an adult.
If you want to consume dairy products because you enjoy them, you will simply have to limit yourself to 2 servings maximum per day and choose them of quality (ideally ORGANIC). This could, for example, be yogurt and a portion of cheese (30/40g) or a bowl of milk (250ml) and cottage cheese (100g).
Conversely, if dairy products do not appeal to you, know that they are not essential for your good health. Just balance your diet with other foods that will provide you with as much protein and calcium. And to replace dairy products only from a “texture” point of view, you can turn to plant-based alternatives to dairy products.
What are the benefits of plant-based milk?
Plant milks/juices are a very good alternative to dairy products for people who are intolerant or sensitive to lactose, but they also allow those who wish to vary their diet and menus to use new alternative products.
It is also very often the option chosen by people with a vegetarian or vegan diet.
Furthermore, they allow people who consume too much dairy products (yogurts, cottage cheeses, milks, cheeses, cheeses, etc.) to reduce their consumption and replace certain dairy products with plant-based alternatives. In fact, it is recommended to consume a maximum of two animal dairy products per day. It will then be possible to alternate between animal dairy products and plant-based alternatives during the day so as not to exceed this recommendation.
Very often, in many recipes the difference between animal and vegetable milk is not even perceived. In cake, pancakes, pancakes, porridge, etc. So why not vary nutritional intake?
And its weak points?
You must be very careful about the composition of plant-based milks. It is essential to choose them without added sugars and plain. Always check the ingredient list.
What plant-based milks should you favor?
Plain almond, oat and soy milks, without added sugars.
It is also possible to make plant-based juices/milk at home.
Which ones to avoid?
For daily consumption, avoid rice, hazelnut and spelled milks, which are too rich in fast sugars, or even coconut milk, which is rich in lipids.
We do not recommend chocolate, vanilla, or flavored milks that fall into the category of sugary drinks.
Most people consume it without even knowing it
What about the much-maligned soy milk?
Soy milk contains isoflavones which have phytohormonal effects and ANSES limits its consumption as well as soy-based products for children under 3 years old, pregnant and breastfeeding women. They are also not recommended for people who have had hormone-dependent cancer.
For the rest of the population, there is no risk if consumption is not excessive, as with all foods. It is preferable to choose soy from organic farming (and therefore soy milk from organic farming).
For example, if you consume soy yogurt during the day, then prefer to drink almond milk on the same day, it's all a question of variety and quality.
Let's not forget that soy is present in many processed products, particularly for its ability to “texturize” and its economical aspect (less meat, more soy, etc.): lasagna, cold meats, nuggets, meatballs, sausages, minced steaks, etc.
You can even find soy in industrial bakery products (breads, pastries, cakes, etc.) because soy flour helps whiten the dough, or even in chocolate in the form of lecithin (emulsifier).
Furthermore, animals are mainly fed soy proteins, which will then be consumed for their meat or milk.
Most people consume it without even knowing it.
It is therefore difficult to point the finger at plant-based alternatives to soy-based dairy products…
How much plant-based milk do you recommend per day as part of a balanced diet?
A portion of 15 to 25 cl, then the food can also contain natural plant-based yogurts, plant-based cheeses, etc.
In which daily recipes do you recommend enjoying plant-based milk?
Plant milks/juices fit into many recipes and meals. For example, you can eat them for breakfast in porridge, but also in pancakes/pancakes/waffles or simply with muesli and a piece of fresh fruit cut into it.
As a treat in the form of hot chocolate with a square of melted dark chocolate or bitter cocoa, in your homemade cakes but also in savory dishes such as tarts (for the flan maker), savory pancakes/crepes/waffles, cakes and savory porridge, in short in terms of texture you will find the same result as with cow's milk, so why not vary it?
Find Sarah Marin-Maire’s advice on www.makemehealthy.fr
