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8 Plant-Based Milk Myths Debunked

14 February 2023

With sales of $650 million in 2021, one cannot deny the growing popularity of plant-based milk. Whether the increase in consumption is from lactose intolerance, increases in vegan/vegetarian diets, or a desire to eat healthier, consumers can find a range of non-dairy alternatives at their local dairy ingredients supplier.

Plant-Based Milk Myths Debunked

Despite the increase in consumption, some misconceptions regarding plant-based milk still exist. These myths promote skepticism among consumers and those that choose to engage in this type of healthy lifestyle. Here, we will dispel these myths and prove why consuming these products is just as beneficial to overall well-being as their dairy counterparts.

Myth 1: Calcium Is Only Found in Dairy

There is a myth that dairy foods are your only source of calcium, and by not consuming these items, people will experience a loss in bone density or brittle bones. However, calcium is found in many plant-based foods that are either a good source or are fortified with calcium.

Examples of this are leafy greens like collard greens, kale, and spinach. Other items fortified with calcium are oranges, broccoli, almonds, tofu, fortified non-dairy yogurts, and various types of milk.

Myth 2: Soy Increases Breast Cancer Risks

A misconception exists that the isoflavones in soy increase the risk of breast cancer. While soy does contain this plant estrogen, its levels are not high enough to increase your risk. Therefore, you can consume foods like tempeh, edamame, tofu, and soy milk without fear of disease.

Myth 3: Soy Milk Lacks Protein

Plant-based foods contain good protein levels. In fact, soy milk has the most protein compared to other alternatives. It is a good calcium source and is the second-best form of fibre.

Alternatively, other foods that have 10 grams of protein include:

  • Three tablespoons of hemp hearts.
  • One-half cup of tofu.
  • Two whole-grain bread slices.

Protein is composed of amino acids, and nine are essential. Since our bodies cannot create protein, we receive these nutrients from food. Due to this factor, some plant-based foods contain incomplete protein sources. However, this does not indicate they are less healthy just because they have incomplete proteins.

Complete proteins contain all nine of the essential amino acids. In an incomplete protein, they are not all present. However, this is not an issue if your diet is well-balanced with varieties of plant proteins. These foods include legumes, whole grains, seeds, and nuts.

Myth 4: Plant-Based Foods Cost More

Just because a food is healthier doesn’t mean it must cost more. When it comes to plant-based milk, you have to know your prices. Some kinds of plant-based milk may cost more, while others are more affordable. In selecting one, you must be conscious of your budget and find one that fits into it.

Overall, unprocessed plant proteins are quite affordable. Items like lentils, beans, and tofu are more budget-friendly when compared to fish and meat. Conversely, cheese alternatives and vegan meat may increase your grocery bill. While they feel and taste like animal products, you can choose to incorporate them occasionally into your meal to keep things more cost-effective.

Myth 5: Vegan Milk Does Not Contain Nutrients

Every plant-based milk contains nutrients. Almond milk is low in calories. Foods like pea, soy, and flax milk have high protein levels. Hemp contains the least amount of fat. Soy milk and pea protein are good sources of potassium.

Other facts include the following:

  • Flax and almond milk contain calcium and are low in sugar.
  • Hemp has essential amino acids and is rich in omega-3 fatty acids.
  • Soy milk closely mimics the nutrients in cow’s milk.

Myth 6: Vegan Milk Doesn’t Taste Good

Vegan milk is delicious, especially coconut and oat milk. Oat milk contains a natural sweet taste that enhances the flavour of anything you pair it with. Coconut milk has a refreshing taste and is all-natural.

Plant-based milk will elevate the taste of your morning cereal, dishes, and smoothies. It can provide an alternative for making cookies, pancakes, cakes, and ice creams. Each kind of milk contains its own distinctive flavour, although it will not taste precisely like cow’s milk.

Oat milk is ideal for shakes or smoothies that require using a thicker, creamier texture. Furthermore, some plant-based milks have a nutty aftertaste. Therefore, you want to be purposeful in your selection if using it in a recipe.

Myth 7: You Cannot Make Indian Cuisine With Vegan Milk

Indian food and plant-based kinds of milk pair perfectly with one another. Kerala stew simmering in coconut milk is an absolute testament to this. While Indian food can use some dairy, there are workarounds.

Some substitutions include yogurt for cashew milk. Instead of using cream, you can substitute coconut milk. Use coconut oil instead of ghee, and exchange tofu/bean curd for paneer.

Even without using dairy, the meal will still be delicious!

Myth 8: Plant-Based Milk Is High in Calories

Regarding calorie and fat content, the American Society of Nutrition states that most kinds of plant-based milk are healthier in this arena. If you compare one cup of plant-based milk with whole-fat milk, the plant-based one has 37%-74% less fat content. In fact, rice, almond, hemp, coconut, and cashew milk have fewer calories when compared to dairy.

Where can you find the best plant-based milk?

As a dairy ingredients supplier, Hela Spice provides the best plant-based alternatives on the market. Our dairy processing can extract a full range of high-quality and taste with increased proteins and nutritional values. Our plant-based dairy provides a healthier option while maintaining an authentic flavour and taste.

Call us at 905-852-5100 to discuss your plant-based milk needs. You can also contact us online.

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