With more people switching to plant-based diets, manufacturers are introducing food products targeted at them. One of the most sought-after categories of products is plant-based milk, which is used as a dairy alternative. However, when compared to cow’s milk, it has lower protein content. Because of this many nutritionists, advise against giving them to children. In this article, we will discuss in detail the protein content of different types of plant-based milk.
An Overview Of Plant-Based Milk
Plant-based milk has lower protein and saturated fat compared to cow’s milk. At the same time, it has equivalent amounts of vitamin D and calcium. There are different types of plant-based milk depending on the grain, nut, or seed used for making it. Their nutritional profile also varies according to this.
Different Types Of Plant-Based Milk
Pea Milk: It has the highest amount of protein, i.e., 8g per cup. Also, manufacturers fortify it with vitamin D and calcium to make its nutritional profile comparable to that of cow’s milk. Moreover, some manufacturers might also add minimal amounts of omega-3 fats derived from algae.
It contains almost no saturated fats, and because of this, some manufacturers may add vegetable or sunflower oil to make it creamier. Also, it has higher amounts of omega-6 fats, which we do not need too much in our diet.
Soy Milk: Soy is a plant-based food that is an excellent source of protein; a cup of soy milk contains 6.5g of protein. Apart from this, it also contains 3g of unsaturated fat and 0.5g of fiber. Manufacturers also fortify it with vitamins A, B-12, and D, along with calcium. This makes it one of the healthiest plant-based milk.
Some people are allergic to soy-based products. Also, many soy products are made using soybean from genetically modified plants, which is a cause of concern.
Cashew Milk: A cup of this plant-based milk has 4.5g of protein. It also contains other nutrients like 1.5g of fiber, vitamins A, E, and D, and 10% RDA of iron.
Cashew milk has a very low-calorie content and hence, not a suitable alternative for cow’s milk. Also, readymade ones are sweetened to improve their flavor, and this makes them less healthy.
Almond Milk: A cup of almond milk has 1.5g of protein, but it has lower calorie content.
Almond milk is not a good source of protein, and hence, not a good alternative for cow’s milk. Some manufacturers add carrageenan to thicken it, and this might cause digestive issues in some people.