In today’s health -sensitive world, vegetable milk alternatives have gained popularity. The options are endless, from almonds and soy sauce to oats. This product is often sold as a healthier and more environmentally friendly alternative to cow milk.
However, if you look closely at nutritional profiles, environmental impacts, and particularly processing methods, you will see more complex pictures. Understanding the truth about plant -based milk alternatives allows consumers to choose information for optimal health.
Vegetable milk lacks nutrition of cows.
Comparing the nutritional content of cow milk and plant -based alternatives, the main difference is. The milk of cows is naturally rich in high -quality protein and contains all nine essential amino acids for the human body. This protein is necessary to build and recover tissues.
On the other hand, a study by the University of Copenhagen shows that the quality of protein of vegetable beverages is often lower than cosmetic milk.1 This is due to processing methods that transform proteins and cause loss of essential amino acids. According to a study of Copenhagen University, cattle milk contains 3.4 grams of protein per liter, and eight of the 10 planted beverages tested are included between 0.4 and 1.1 grams.
In addition, all vegetable beverages tested were lower than the cows of the essential amino acids.2 Vitamins and minerals are also important factors to consider. Cow milk is a source of rich meals of calcium, B vitamins and Biotin, rather than vegetable beverages, and researchers are writing in nutritional frontal.3
“Our resulting vegetable drinks show that even if the actual fortification is considered, it is not an actual alternative to milk in terms of nutrients. In the long term, a certain important nutrient defects. ”
Another aspect is sugar and additive content. The milk of cows naturally contains lactose, which is a type of sugar, but vegetable milk, especially varieties, often added sugar to improve taste. According to a study of Copenhagen University, seven of the 10 vegetable beverages contain more sugar than cow milk.4 In addition, many vegetable milk contains toads, stabilizers and emulsifiers that are not present in cows.
For example, Carrageenan, a common food additive used to improve texture, is associated with insulin resistance and intestinal inflammation by increasing intestinal permeability and promoting systemic inflammation.5 Fat content and type also have different cow milk and vegetable alternatives.
The milk of cows includes beneficial saturated fat and milk fat district film (MFGM) to strengthen intestinal health. On the other hand, many vegetable milk has high multiple unsaturated fats (PUFA), including the dangerous mitochondrial linoleic acid (LA), which is excessively consumed. Many vegetable milk is even added to LA, which contributes to mitochondrial dysfunction and cell energy reduction.
Effects of processing on nutrient bioavailability
Food processing has a great influence on nutrient bioavailability, which reduces certain vitamins and nutrients. The Copenhagen University Study emphasizes that the extensive processing required for the treatment of vegetable beverages, especially the ultra -high temperature (UHT) treatment used to extend the life of ruins, contributes to the decomposition of protein quality.6
High temperature processing also has a negative effect on heat -sensitive nutrients. In contrast, the entire raw milk does not go through processing that affects the nutritional value of milk. Vegetable milk processing also leads to the formation of the Maidard reaction product (MRP).
The Maidard reaction is a chemical reaction that reduces the sugar that occurs when amino acids and foods are heated. This reaction is responsible for brown and characteristic aromas that occur during cooking or processing. The MAILLLARD reaction creates a variety of MRPs to contribute to the taste, color and aroma of food. But they also affect positive and negative health.
Some MRPs have been found to have antioxidant characteristics, and other MRPs are associated with the formation of harmful compounds under certain conditions. The Copenhagen University Study, published in Food Research International, investigated the presence of MRP from 10 different UHT treatment plant -based milk alternatives and compared it with the milk of UHT treated cows.7
The researchers saw a variety of MRPs formed in different stages of the Maillard reaction, including fuomin (initial stage MRP), α-dicarbonyl compounds (intermediate stage MRP) and high-end gly-sales final products (AGE, Late Step MRP).
This study has found that it contains a higher level of MRP than the milk of COW, especially the α-dica-bonyl compounds such as 3-dexyglucosone, in vegetable milk. This suggests that the processing of vegetable milk, which is likely to have a high carbohydrate content, leads to a more significant Maillard reaction.
This study also suggests that the amount of sugar present in the sugar and the formation of the age of vegetable milk also affects the degree of the Maillard reaction. In addition, this study discovered acrylamide, a harmful compound formed in the latter half of the Maillard reaction in some vegetable milk, especially almonds and oat milk.
These results emphasize the need for further research to understand the impact of the chemical composition of plant -based milk and to understand the long -term health effects of consuming MRPs in these products. Copenhagen University Professor Lars OVE DRAGSTED said in the press release:8
“It is not desirable because chemical compounds caused by the Maillard reaction can generally increase the inflammation of the body. Some of these compounds are also more risk of diabetes and cardiovascular disease. Our intestinal bacteria have destroyed some of them, but there are many people who have not known or have not studied yet.
This study usually emphasizes why more attention should be paid to the results of the Mayrard reaction when developing vegetable and processed foods. The compounds identified in this study only indicate only a small part of what can occur in the MAILLARD reaction. ”
Plantic milk is a fine food
The term “ultra -small food” refers to a wide range of processed foods and often indicates foods containing numerous additional ingredients such as purified sugar, healthy fat, artificial flavor and preservatives. This food often has few essential nutrients. Copenhagen’s research suggests that the extensive processing of vegetable beverages coincides with the characteristics of ultra -fine foods.9
In contrast, cow milk is a full food processed at a minimum. In other words, it is often promoted as a healthy one, but according to a study published in Lancet Regional Health Europe, vegetable milk and other plant -based ultra -fine foods (UPS) increases the risk of cardiovascular disease.10
This study, related to Sao Paulo University and the IMPERIAL COLLEGE London researcher, included 126,842 data that answered questions about the diet. Food groups are classified as plant sauce or plant sauce/animal sources, then divided into non -UPFs or UPFs with a percentage of total energy intake.
Hospitals and mortality records were later connected to data to collect information about cardiovascular disease. It was advantageous to eat non -UPFS for plants such as fruits and vegetables.
Each 10% increase in non -processed vegetable foods has a 7% lower risk of cardiovascular disease and 13% lower cardiovascular disease mortality. However, eating plant-source ultrasonic foods is associated with a 5% increase in cardiovascular disease and a 12% higher risk of cardiovascular disease (CVD) mortality.
All raw material dairy products improve health
Plant -based milk is a ultra -fine food with low nutrients and suspicious additives, but the whole or full dairy is a healthy food. The dairy with the entire fat content provides a unique health advantage because there is an oddly -chain saturated fatty acid (OCFA), such as Penta Deca Nosan (C15: 0) and Heptaede Cano.
This OCFA is mainly found in dairy fats, especially C15: 0 cannot be produced by the body and must be obtained through dietary sources. The benefits of C15: 0 are very important and are considered essential fatty acids.
High levels of OCFA in blood flow include obesity, chronic inflammation, cardiovascular disease, metabolic syndrome, type 2 diabetes, non -alcoholic boneitis (NASH), chronic obstructive pulmonary disease (COPD), and pancreatic cancer. there is. And overall mortality.11
In addition, reproductive and organic grass supply milk provides additional immune support characteristics and beneficial bacteria that increase intestinal health, further emphasizing the benefits of integrating the entire dairy products into balanced diets.
The most healthy milk is a vivid and low temperature sterilized milk supplied from cows or pastures grown with organic farming. In addition, a farmer’s source dairy product that does not replenish livestock with iodine or contributes to iodine overload using iodine -based disinfectants.
Selection based on information for better health
COW ‘S Milk is a whole food, which is a natural source of natural sources of protein, calcium and other essential nutrients, and vegetable milk affects nutrient bioavailability through more extensive processing and introduces compounds such as MRP. In addition, almond milk is notorious for its high water consumption, especially in areas where droughts are likely to occur.
The Copenhagen University Study emphasized the impact of processing on protein quality, the presence of compounds such as acrylamide, and the essential amino acid content of vegetable milk compared to the presence and milk milk.12 This emphasizes the importance of taking into account the level of processing when choosing in these options. In short, the story surrounding vegetable milk alternatives and milk of cows requires noticeable eyes.
The presence of extensive processing, nutritional deficiency and additives raises valid concerns for vegetable milk. On the other hand, vivid and full fat dairy products are rich in nutrients with health advantages and at least processed foods. Maintaining information on the nutrition, environment and processing aspects of plant -based and dairy milk can be made to grant permissions to support health.
