Unconventional Milk Alternatives: Healthy and Rich in Protein and Calcium With the Growing Demand for Plant-Based Alternatives
Milk Alternatives
With the increasing demand for plant-based milk alternatives, whether for health, nutritional, or environmental reasons, a fundamental question arises: which of these alternatives offers nutritional value close to that of cow's milk, especially in terms of protein and calcium, two essential elements for bone and muscle health?
According to a health report published by Verywell Health, soy milk and pea milk top the list of the most nutritionally balanced plant-based alternatives.
Milk Alternatives
Soy milk is considered one of the most complete plant-based milk alternatives in terms of nutritional value. It is made from soybeans and water and contains plant compounds known as isoflavones, which act as antioxidants and help reduce inflammation, support heart health, and lower cholesterol.
In terms of protein, one cup of unsweetened soy milk provides about 8.7 grams of protein, an amount very close to that found in cow's milk. Many varieties are also fortified with calcium and vitamins A and D, making them a good choice for supporting bone health.
Pea milk, made from yellow peas, is a prominent option for those seeking a plant-based alternative that is high in protein and free of lactose and soy. One cup provides about 8 grams of protein, roughly equivalent to the amount found in traditional milk.
Pea milk is particularly high in calcium when fortified; a single cup can contain more than 450 milligrams of calcium, exceeding the amount found in both cow's milk and soy milk. It also contains vitamin D and iron, along with healthy monounsaturated and polyunsaturated fats.
Tips Before Choosing: Experts always recommend carefully reading the nutrition label, as nutritional values vary between brands, and flavored or sweetened varieties may contain high amounts of added sugar. Unsweetened varieties fortified with calcium and vitamin D are preferred for optimal health benefits.
The report concludes that choosing the most suitable milk alternative depends on individual nutritional needs, but soy milk and pea milk remain the closest options in terms of protein and calcium to cow's milk within a balanced diet.