The milk section of the dairy case isn’t what it used to be. Along with milk, there’s a growing variety of plant-based milk alternatives.
While many plant-based milk alternatives have the word “milk” in their name, the nutritional content can vary between the products, and many of them don’t have the same amount of calcium and vitamin D or other nutrients as milk.
Soy beverages fortified with calcium, vitamin A and vitamin D are the only plant-based alternatives with a nutrient content similar enough to milk to be included in the dairy group in the federal government’s Dietary Guidelines for Americans.
So, what should you look for when choosing plant-based milk alternatives?
“The nutrients you get from plant-based milk alternatives can depend on which plant source is used, the processing methods, and added ingredients, so check the label carefully,” said Susan Mayne, Ph.D., Director of the Center for Food Safety and Applied Nutrition at the U.S. Food and Drug Administration.
“The Nutrition Facts label on the packaging can help you compare the nutrient content of the various plant-based milk alternatives to milk,” said Dr. Mayne. “The label can help you choose the best products to meet your nutrient needs and those of your family.”
Plant-Based Milk Alternatives
Although many plant-based milk alternatives are labeled with names that have the word “milk”, these products are made from plant sources, not milk. The plant sources include:
Grains such as oat, quinoa and rice.
Legumes such as pea and soy.
Nuts such as almond, cashew, coconut, hazelnut, macadamia, peanut, pistachio and walnut.
Seeds such as flax, hemp and sesame.
Because these are non-dairy products, they may offer an option for people who are allergic to milk or want to avoid dairy products for dietary reasons or personal preference. If you are choosing a plant-based milk alternative because you are counting calories, check the nutrition label because some alternatives may actually be higher in calories than nonfat and low-fat milk, or may be much lower in protein than milk.
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