byJessica Migala
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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.



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。)



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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Jessica Migala

杰西卡·米加拉(Jessica Migala)是位于芝加哥郊区的健康和健身自由职业者。她度过了自己的日子,她的小猎犬在她身边写作,并与两个小儿子一起腾空。杰西卡(Jessica)还为o,《奥普拉杂志》,《女人节》,《真实的简单》和其他人撰写。找到她jessicamigala.com



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