We are in an era in which there are people who become aware of animals and decide not to eat food from them. That is why many decide to replace their milk rations with vegetable drinks, which we commonly see in supermarkets as oat, soy or almond milk. Actually, these "milks" are drinks that do not replace animal milk from a nutritional point of view.
Why can't they replace milk?
According to a study conducted by the Spanish Nutrition Foundation in conjunction with the Ibero-American Nutrition Foundation, plant-based drinks do not provide the necessary amounts of vitamin D and calcium that are naturally present in milk. To better understand the importance of calcium in our diet, you can consult our article on nutritional balance and its impact on health.
Many people have stopped consuming milk, both due to veganism and intolerances. In the latter case, lactose intolerance doesn't necessarily mean switching to plant-based drinks; it can be an option, but not a habit. Demand dictates the market, and supermarkets have responded to the fact that consumers want to drink "milk" made from oats, rice, soy, almonds, hazelnuts, canary seed, and other sources . Many promote it as a fitness product, essential for a healthy lifestyle, while others dedicate very little shelf space to it.
Should we change our habits?
Milk may not be an essential food if we find other foods in our daily diet that provide the same vitamins and minerals. There are stages of life, such as childhood and adolescence , where it's important to eat a balanced diet and get enough vitamin D. Some plant-based drinks lack certain vitamins, so a glass of soy milk will never be as nutritious as a glass of milk. You can learn more about these aspects in our article about foods low in tryptophan and options for specific diets.
Dairy products are foods we shouldn't exclude from our daily diet. However, we should pay special attention to the sugar they contain. Many plant-based drinks add sugar to enhance their flavor. Yes, milk also contains sugar (lactose), but it occurs naturally and is not added intentionally. For more information about sugar in beverages and its impact on health, see our article on beverages and their effect on the digestive system . So, if you choose these drinks, make sure they are sugar-free.
Vegetable drinks are not bad
Don't be alarmed if you read that soy milk doesn't provide the same (or more) amount of calcium than milk, even if the packaging says so. It's important to understand that this calcium is added and won't provide the daily recommended intake , unlike milk. To learn more about this topic, you can consult the benefits of canary seed milk and other plant-based foods . Plant-based drinks aren't bad, but nutritionally they can't be compared to milk.
It's important for children to consume dairy products for the proper development of their bodies . Adults shouldn't eliminate dairy from their diets, but occasionally, or to break the routine, they can incorporate plant-based beverages. As long as they maintain and balance their calcium and vitamin intake with other foods, there won't be any problem. The problem arises when they focus on these beverages thinking they are better for their health.
For example, if you have milk at breakfast and want to use a plant-based milk for your protein shake as a snack, that's great. Ideally, don't think of them as a substitute. To prepare a protein shake that complements your protein intake, check out our guide on how to make the perfect post-workout shake.
