5 Ingredients to Avoid in Plant-Based Milks.
Plant-Based Milk
Supermarket shelves are lined with plant-based milks offering an alternative to cow’s milk. This is great news for families or anyone suffering from a dairy intolerance or allergy.
Instead of being limited to soy milk or rice milk, there is now a plethora of options, including almond, cashew, oat, hemp and macadamia nut milk. While this offers far more choice, it’s still best to be mindful as many of these products are not nutritionally as healthy as we are led to believe. They are often filled with nasties and ingredients that are best avoided in our children’s everyday diets.
Furthermore, it can be even more confusing as calcium-fortified options are often recommended to ensure kids following dairy-free diets get an added boost of calcium. Unfortunately, the calcium used to fortify these products is usually presented in a cheaper, hard-to-absorb form. It’s often best to avoid using plant-based milk as your child’s main source of calcium. It is far better to help them achieve their daily calcium intake by including natural food sources such as almonds, legumes, canned sardines and salmon with bones, chia seeds and sesame seeds, cooked broccoli and spinach, tahini/ hummus too.
That does not mean we need to avoid these types of milk altogether. There are good quality options on the market; we just need to be savvy enough to find them and then enjoy them in moderation. So instead of offering daily cups of plant-based milk to your child, rather include them as part of your child’s daily meals. For example, add them to porridge, cereal, or smoothies, and use them in dairy-free cooking and baking as a 1:1 substitute in recipes that call for cow’s milk.
Read on to discover the top 5 ingredients to avoid in plant-based milks.
1. Vegetable Oils: Many nuts and seed-based milk contain inflammatory, genetically modified vegetable oils such as safflower oil, corn oil, soybean oil, or even canola oil, which are not recommended for everyday use. These oils are high in omega-6 fatty acids, which can cause inflammation and may be genetically modified.
Instead, look for plant-based milk that contains healthier fats like coconut oil, or choose products without any added oils and fats. Instead, the fat should occur naturally as part of the main ingredients, e.g., almond and coconut.
2. Added Sugars: Some plant-based milk may contain added sugars, which can increase your overall sugar intake. Look for unsweetened plant-based milk options or ones with no added sugars. Of course, you can always sweeten your plant-based milk with natural sweeteners like raw honey and maple syrup or make your own.
3. Gums: Guar gum, xanthan gum, gellan gum, and locust bean gum are common additives in plant-based milk. These gums are added as stabilizers and emulsifiers, which can help mix and thicken plant-based milk. However, some people may experience digestive issues or allergic reactions to these gums. Consider choosing plant-based milk that does not contain these additives.
4. Carrageenan: Carrageenan is a thickener and stabilizer often found in plant-based milk, including almond and coconut milk. While it is derived from seaweed, some studies suggest that carrageenan can cause inflammation in the digestive tract. Therefore, look for plant-based milk that does not contain carrageenan.
5. Artificial Flavours: Some plant-based milk may contain artificial or natural flavours. Although natural flavours are preferred to artificial flavours, it is best to choose plant-based milk, which has neither. The only flavour that is appropriate to include in milk is a natural vanilla extract or vanilla bean.
Remember, it's essential to read the labels of plant-based milks and avoid ingredients that may be harmful to your health. Look for plant-based milks without vegetable oils, added sugars, gums, carrageenan, and artificial flavours, and if you are looking for a calcium boost, choose a product with 100mg of calcium per 100mls, preferably a plant-based calcium source.
By learning to interpret product labels and see through the clever marketing hype, and be mindful of what you are putting in your body, you can ensure that your plant-based milk is healthy and nutritious.