In the name of healthy eating, it is a very beneficial perspective to diversify the foods consumed in order to benefit from the essence of each food as much as possible. A diet with a single type and a very limited range of foods can lead to an imbalance or deficiency of vitamins and minerals, protein, fat and energy that should be consumed daily. The concepts of health and balance play an important role in nutrition as they do in all aspects of life. Although milk, which is consumed at every age from infancy to adulthood and is among the bedside foods, has many benefits, the daily milk consumption rate may vary according to the clinical condition, age and tolerance of the individual. At the point of which type of milk should be preferred, the question "What are the differences between vegetable milk and animal milk? " comes into play.
Milk is a highly beneficial fluid produced by the milk glands of female mammals to nourish their young. It is the only food adapted to meet all the nutritional needs of newborn young. It is therefore nutrient-dense and meets the needs for growth, development and sustenance.
Plant-based milk , also known as vegan milk, has recently become the preferred choice for people who do not eat animal products. It is derived from products such as almonds and soy, but the nutrients and essential components of milk need to be properly understood.
Animal milk is a source of energy, protein, fat and calcium that cannot be ignored, providing almost 8% of the daily energy, 12% of fat and almost 16% of protein. In addition, it can provide anywhere from 52% to 67% of the recommended calcium intake.
Unlike animal milk,vegan milk contains biologically active substances called "phytochemicals". Each of these substances has different properties and often have antioxidant and anti-inflammatory effects.
Plant-based milks contain dietary fiber. Dietary fiber is planned individually and prevents constipation, contributes to the composition of healthy intestinal microbiota, and is one of the auxiliary food items that contribute to long-term satiety with adequate fluid intake.
Since the proteins contained in herbal milks are of vegetable origin, their availability in our body is less than animal milk. This may adversely affect especially athletes, growth, development, pregnancy and elderly people.
Whileanimal milk contains cholesterol, vegetable milk does not contain cholesterol. Thus, it can be an extra option for people with high cholesterol.
While animal milk contains "lactose", which is known as milk sugar, this is not the case in vegetable milk. However, the fact that lactose is characterized as "sugar" can be misleading; it is not a food item that should be avoided except for people with lactose intolerance. This is because lactose contains the natural sugar of milk and is different from added sugar.
There are a limited number of studies examining the environmental factors ofvegan sourced milk. However, the available data shows that the environmental impact per unit weight of the products from the production of vegan milk is significantly lower than that of animal milk. For example, according to sources published in 2019, a plant-based diet when consuming milk would support a more sustainable lifestyle.
Who can use plant-based milk as an alternative to animal milk?
Studies have shown that herbal milk may be deficient in iodine, iron and essential amino acids, and that long-term consumption may lead to kidney problems, protein deficiency and problems with the thyroid gland. Those who can use plant milk as an alternative to animal milk can be listed as follows;
- People who are allergic to cow's milk
- Those with high cholesterol
- Those with lactose intolerance
- Vegan/vegetarians
- People who want to diversify their diet
Some vegan milks contain substances that cause allergies. Therefore, care should be taken when consuming it.