Camelia Bhattacharyya, Amity University Kolkata
There has always been a lot of debates surrounding vegan food. While some vegans at times drink milk, others show complete avoidance towards any kind of milk products including dairy as well. This might at times raise questions on the diet chart followed by the vegans. It is surely good for the environment and coexistence of different animals on the planet, but at the time it might seem to be difficult. To consume a similar amount of nutrients like a non-vegan, a vegan needs to plan the diet and put a considerable amount of time and energy into planning it. There are several myths regarding athletes who are also vegan, but then these have been challenged severely. We have now come to know that animal protein can be supplemented with plant proteins if a diet is very well planned; this is exactly what vegan sportspersons do. But what about a supplement for milk? Milk as we know is rich in certain proteins, carbohydrates, fats, and other essential nutrients required for the proper growth of the body. That is the exact reason why infants require mother’s milk. But several mothers might be incapable of producing as much milk as required by the child. What is the supplement to this if not animal milk? Well, modern food technology has now come up with vegan milk which is gaining much popularity each day.
What is vegan milk?
Vegan milk is a juice extracted from certain plants and processed in such a manner that it resembles the appearance, texture and even the taste of the original milk. This milk is also extracted and made in such a manner that is more or less mimics the nutrient quantity and other properties of animal milk.
Types of vegan milk:
There are several types of vegan milk options available in the market right now. The most popular vegan milk are as follows:
1.) Soya milk is the oldest vegan milk and has a rich protein, potassium, and isoflavones content. 244 grams of this milk contains approximately 105 calories.
2.) Almond milk is thinner and smoother than soya milk and is not considered to be a proper replacement for original milk. It still claims to be quite a fair source of vitamin D and E, and calcium.
3.) Coconut milk is mostly used for cooking purposes and is the closest resemblance to original animal milk if the parameter of taste is considered. The protein content of this milk is very less though. It is yet known to contain higher fat, and some amount of vitamin D, B2, B12, and calcium in it.
4.) Rice milk is the best alternative for people with a higher level of IgE in their bodies. One cup of this milk contains about 115 calories. It contains more carbohydrates and fewer fats, proteins, and other nutrients.
5.) Cashew milk is mostly consumed by people with high cholesterol levels. It consists of a good amount of unsaturated fat.
Pros and cons of consuming vegan milk:
The major pro of consuming vegan milk is that the animals of the dairy industry would be tortured or bothered less, which is the main objective of the vegan society. Also, the lactose-intolerant people can now taste milk, and so can all the vegans. The vegan milk types also contain comparatively lower calories and can be used in reducing weight. These are the acceptable pros for the vegan supplementation of the dairy industry. But this too has certain cons. The total nutrient profile of milk is not matched by vegan milk. Milk is produced in a manner that provides a complete nutrient balance to the body, but this is not the case for vegan milk. To reach the proper amount of nutrients animal milk contains; more amount of vegan milk needs to be consumed. This will on the other hand increase the calorie content.
All the pros and cons need to be kept in mind while choosing the best supplement for dairy products. Diet is something of huge concern, since the proper functioning of the body depends on it, so a proper study on the nutrient capacity needs to be done before selecting the milk one wants to consume. The vegan industry too is going through several changes and it might be someday possible to manufacture non-animal milk which would be completely similar to animal milk. Till then, let us learn to choose wisely.
Also read: Facts on how the brain matures.
References:
- https://www.news18.com/news/buzz/what-is-vegan-milk-heres-the-different-plant-based-alternatives-to-dairy-3789182.html
- https://www.medicalnewstoday.com/articles/273982
- https://www.bestfoodfacts.org/is-plant-based-milk-healthy/
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