前往乳制品案these days and you may notice that there are just as many plant-based yogurts, cheeses, milks, creamers and butters as there are the traditional cow’s milk varieties. And they’re certainly growing in popularity: Growth in plant-based dairy alternatives has increased by 55 percent over the last two years, according to theGood Food Institute。它们的价值为19亿美元。但是，放弃Moo真的更好吗？
First, let’s dig into what these are made of. The ingredients subbed into nondairy alternatives depend on what product you’re buying. For instance, nondairy yogurt might use almond, coconut or oat milk as the base, various gums (such as xanthan gum) to get the right texture, then add fruit puree and probiotics. A nondairy cheese may use various oils — coconut, canola, safflower — plus flour (tapioca, konjac), xanthan gum, colors and nutritional yeast for that cheese-like bite. Plant-based butters are mostly made of a blend of vegetable oils, plus other ingredients for the right color and texture.
Certainly, there are several reasons you might turn to plant-based dairy: lactose intolerance, milk allergy, disliking the taste of dairy, following a vegan lifestyle or ethical concerns, says艾米·金伯兰（Amy Kimberlain），RDN，营养与饮食学院发言人。出于健康原因，放弃乳制品也很流行。
While the reason to consume牛奶dairy或选择基于植物的选择是个人选择，知道它们在营养上并不相同。在大多数情况下，这不是问题（您可以每天在其他时间弥补食物的不同），但是要注意这一点很重要，以便您可以进行这些调整。
For example, compare cow’s milk with nondairy alternatives. “The biggest distinction, most times, is the protein, calcium and vitamin D,” says Kimberlain. You’ll find about 8 grams of protein per cup of cow’s milk, but just 1 gram of protein in almond or rice milk and no protein in coconut milk, she points out. Soy milk is the most comparable to cow’s milk with 7 grams of protein. In addition, not all milk alternatives are fortified with calcium and vitamin D, a duo that’s important for bone health. If you used to eat dairy yogurt, for instance, and you switched to a non-fortified plant yogurt, you’ll need to make sure to get calcium and vitamin D elsewhere in your diet, such as through dark green leafy vegetables (calcium) or UV-exposed mushrooms (vitamin D) or fortified orange juice (for both nutrients).
Another example is cheese.部分Skim切碎的马苏里拉奶酪has 65 calories, 5 grams of protein, 4 grams of fat, and about 2 grams of carbs. A plant-based shredded mozzarella, on the other hand, has 80 calories, 0 grams of protein, 5 grams of fat, and 8 grams of carbohydrates. Both count as good sources of calcium. As you can see, the biggest difference is that the dairy-free version does not supply protein. If you’re making a dairy-free cheese and veggie pizza, each slice contains less protein than a traditional one, and that can affect how filling your meal is.
总体而言，请检查您将要购买的品牌并比较标签，以了解您的堆叠方式。此外，请阅读成分以了解您得到的内容。她说：“有些将包括添加的油，糖，盐和添加剂。”其中许多含有添加的糖以改善味道。许多乳制品版本也含有丰富的糖，因此要比较标签并购买与您的目标保持一致的标签。
乳制品或不给乳制品
What if you still enjoydairy而且您的身体可以很好地忍受乳糖 - 将其放弃以基于植物的乳制品使您更健康吗？不必要。可能没有理由害怕乳制品（或者如果您喜欢的话，请吃替代品牛奶versions). One meta-analysis of three cohort studies totaling more than 217,000 participants concluded that consuming 2 servings of dairy per day was associated with the lowest mortality and death from cardiovascular disease, perBMJ在2019年。但是，作者发现用坚果，豆类或全谷物代替乳制品可以降低死亡风险。但是，他们没有分析如果一个人用基于植物的乳制品而不是这些全食物代替。（Kimberlain指出，例如，要知道吃杏仁奶酸奶与吃杏仁不同的情况也很重要。）
最近对41个荟萃分析的雨伞评论2021年营养与新陈代谢发现每天消耗约1杯牛奶与心脏病，中风，高血压，大肠癌，代谢综合征，肥胖和骨质疏松症的较低风险有关。不足之处？这项研究还发现，前列腺癌以及帕金森氏病和痤疮的风险更高。您是否以健康的名义切换取决于您的个人健康历史，并且是与您的医疗保健专业人员进行的讨论。
THE BOTTOM LINE
Whether or not you choose plant-based dairy over cow’s milk dairy is a personal one driven by a variety of factors, including taste preferences, ethical concerns or lactose intolerance. If you make the switch, carefully scan the nutrition and ingredients label and compare protein, calcium, vitamin D and sugar content between brands, choosing the one that makes the most sense for your diet.
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