Food as Prevention – Rising to Nutritional Challenges

 

Food as Prevention – Rising to Nutritional Challenges

Development & Aid, Economy & Trade, Featured, Food Security and Nutrition, Food Sustainability, Global, Headlines, Health, Humanitarian Emergencies, Inequity, Poverty & SDGs, TerraViva United Nations

Opinion

Mothers and their children gather at a community nutrition centre in the little village of Rantolava, Madagascar, to learn more about a healthy diet. Credit: Alain Rakotondravony/IPS

NAPLES, Italy, Nov 25 2020 (IPS) - The risks factors contributing to the dramatic rise in non-communicable diseases (NCDs) in recent decades have been known for a long time but the Covid-19 pandemic has brutally exposed our collective failure to deal with them.

Reporting on the findings of the latest Global Burden of Disease Study, The Lancet warns of a “perfect storm” created by the interaction of the highly infectious Covid-19 virus with the continued rise in chronic illness and associated risk factors, such as obesity and high blood sugar.

The mounting dangers posed by NCDs are highlighted in Good Health and Well-Being, the third of the 17 interlinked Sustainable Development Goals, which targets the reduction of premature mortality from NCDs through prevention and treatment by one third by 2030.

Yet NCDs are projected to account for 52 million deaths in 2030, representing some 75% of all deaths, up from 63% in 2013 and 71% in 2016. Worldwide life expectancy gains could be reaching a turning point.

Cardiovascular diseases account for most deaths from NCDs, followed by cancers. Diabetes is also a major killer. Deaths from Alzheimer’s disease and dementia are also seen to be rising dramatically – partly because people in richer countries are living longer but also because of improved diagnosis and reporting on death certificates, as seen in the UK where it is now the leading cause of death for women, according to the Office for National Statistics.

Gabriele Riccardi

Many — but not all — of the risk factors leading to these NCDs are preventable and treatable through changes in unhealthy behaviours. Tackling them will bring us enormous social and economic benefits.

Good nutrition is the common key in reducing the risk of NCDs, even Alzheimer’s for which there is no cure. Recent studies cited by the World Health Organisation indicate that people can lower the risk of dementia by eating a healthy diet, as well as by taking regular exercise, not smoking and avoiding harmful use of alcohol.

Obesity has become a global epidemic, not just in wealthier countries. It is on the rise in low and middle income countries, coexisting with undernutrition and stunting. One in nine people worldwide are hungry or undernourished. One in three people are overweight or obese, according to the Global Nutrition Report 2020.

Over 650 million people across the world were classified obese in 2016, exposing themselves to a major risk factor for cardiovascular disease, hypertension, stroke, diabetes and at least 12 types of cancer.

But as noted by Agnes Kalibata, Special Envoy for the UN 2021 Food Systems Summit, addressing the challenges of nutrition are more complicated than those of hunger or food security because they go beyond food to cover issues of quality, access and affordability.

And so it is with obesity, a highly complex aspect of malnutrition. Policies and best practices range from the development of eating guidelines and new educational programmes to the imposition of taxes that discourage unhealthy consumption patterns.

Studies have shown that taxes increase prices, decrease purchases and reduce consumption of unhealthy food and drink. Tax policies can also influence positive change by leading to the reformulation of products to remove some of the sugar, salt, fat or calories. Norway has had a tax on added sugar since 1922.

Research into NCDs must touch many bases. The Food Sustainability Index, developed by the Barilla Center for Food & Nutrition (BCFN) in partnership with the Economist Intelligence Unit, ranks 67 countries across three categories. The US comes 34th out of 35 high-income countries in the nutritional challenges pillar, characterized by diets high in sugar, meat, saturated fat and sodium. Japan tops the nutritional ranking, while Greece and India perform best in their income categories for the quality of their policy responses to dietary patterns.

In the European Union, around 550,000 people of working age die prematurely from NCDs. As the leading cause of mortality, they are estimated to cost EU economies 115 billion euros a year, or 0.8% of GDP. More than 20% of people are obese, while about 10% of those aged 25 years and over have diabetes.

Inequities in food systems, from production to consumption, must be confronted to deal with the surge in diet-related NCDs. The vast majority of people cannot access or afford a healthy diet. Sales of cheap but highly processed foods are soaring in rich countries but also growing fast in the developing world.

The importance of nutrition and the role of food as prevention will be key themes of Resetting the Food System from Farm to Fork, a conference hosted by BCFN in partnership with Food Tank on December 1 to formulate recommendations for the 2021 Food Systems Summit.

Just as there is no single silver bullet to prevent or treat obesity, so we have to deal with an array of social inequalities — including poverty, race and housing — that interact with NCDs to increase the risk of serious illness and death from Covid-19.

NCDs have been critical in driving the death toll from the virus, which has killed more than 1.2 million people so far. And in a vicious circle, Covid-19-related lockdowns are exacerbating poverty, forcing more people to resort to food banks and aid deliveries to feed their families. The need to address nutritional challenges through food systems has never been so critical.

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Top 10 Food and Nutrition Trends on the Horizon for 2021

 

Top 10 Food and Nutrition Trends on the Horizon for 2021

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The year 2020 brought hardships and change for many people around the globe, and our everyday habits and behaviors have dramatically shifted.

Our priorities have changed as well, with many people focusing anew on their health and well-being, including what they eat. As a result, food and health culture have changed.

With 2021 just around the corner, we’re about to see these changes come to fruition. With many industry experts expecting massive change, you may wonder what 2021 has in store.

Here are the 10 top food and nutrition trends expected in 2021.

As Hippocrates once said, “Let food be thy medicine and medicine be thy food.” Though this statement is controversial, its essence rings true today — eat foods that nourish you both physically and mentally.

Due to the significant impact of COVID-19 on many people’s physical and mental well-being, there’s growing interest in eating foods that serve health-related purposes.

1. Immunity boosters

Foods won’t just be valued for staving off hunger pains. The future of food and drink will take cues from the supplement market, calling attention to the roles that specific ingredients play in improving overall health and well-being.

COVID-19 was a reminder that health is transient and can change at any time. For many, this led to looking for products that could support a healthy immune system to better prepare them for illness.

According to Market Research, over 50% of consumers reported taking more supplements to support their immune health in 2020.

This growing interest in immune health will continue to be a top focus of the health and wellness industry in 2021. Rather than focusing on treating conditions, many consumers will strive to prevent them via a strengthened immune system.

In response to this, the food industry will take notes from the supplement industry by creating products with added nutrients that may support immune function and overall health, such as zinc, selenium, vitamin C, and vitamin D.

What’s more, alternative remedies have and are expected to continue to increase in sales in 2021. Elderberry, echinacea, astragalus, turmeric, and ginger are some of the top selling herbal supplements claimed to help boost your immune system.

Furthermore, purpose-driven ingredients are predicted to be at the forefront of the food industry. Examples of this include adding olive oil to support heart health, vitamin C to boost the immune system, or probiotics in kombucha to promote a healthy digestive system.

Though these products will create buzz in the health and wellness industry, the research behind them is lacking. To date, there are no proven foods, nutrients, herbs, or other supplements that will prevent or cure an illness, such as COVID-19 (1, 2, 3, 4).

Given growing consumer interest in honesty and transparency, companies will need to be careful of their messaging and avoid making health claims that are not backed by science.

2. Mental health

Mental health has also become a priority for many people.

While food alone cannot treat or cure depression, anxiety, or stress, eating a mostly minimally processed diet rich in a variety of nutrients may help support your mental health.

Diets rich in antioxidants, vitamins (e.g., B vitamins), minerals (e.g., zinc, magnesium), fiber, healthy fats (e.g., omega-3s), and other bioactive compounds, such as probiotics, have been linked to better mental well-being, though higher quality studies are needed (5, 6, 7, 8).

In 2021, we’ll notice more food and beverage companies coming out with products that contain these ingredients with an emphasis on reducing stress and improving sleep, which is also linked to better mental health.

In particular, functional beverages that contain stress-reducing compounds, such as adaptogens — substances that can help your body adapt to stress — and cannabidiol (CBD), the non-psychoactive part of the cannabis plant, will increase in popularity.

For example, Four Sigmatic’s Mushroom Hot Chocolate contains an adaptogen known as reishi, which may induce calmness to help you sleep better and lower occasional stress (9, 10).

While taking these products may reduce stress and support your mental well-being, a particular diet should never replace prescription medications or other treatment methods, such as therapy. Rather, your diet should be one piece of the puzzle to better mental health.

An increasing number of consumers are looking to support local companies with a backstory and purpose rather than large corporations.

In fact, according to Kantar’s COVID-19 Barometer, 52% of respondents stated they pay more attention to the origin of their products, with a focus on buying locally.

3. Localism

The pandemic shutdowns gave many people a renewed appreciation of their local community, especially the food purveyors — grocery stores, farmers markets, and restaurants — that kept food on our plates.

Going forward, there will be a growing interest in purchasing and consuming locally grown food. It supports the local economy, is generally fresher, and has less of an environmental impact.

Local food brands include

Gotham Greens

Gotham Greens operates sustainable greenhouses throughout the United States to allow for fresh, local produce to be available year-round and lower the economic footprint by reducing cross-country food deliveries.

Kroger and Infarm

Kroger Seattle has paired up with a local food company known as Infarm to grow produce within the grocery store. Customers can purchase produce that grows in the branded refrigerators.

The Hudson Milk Company

A family-run business that partners with local farmers that produce minimally processed food. What’s more, they deliver the products to your front door.

4. Backstory

Many consumers are also interested in learning a company’s backstory, such as a multigenerational family-run business.

Companies should focus on the meaning behind their products and give consumers a reason to purchase their products over those of their competitors.

For many, nice packaging alone no longer makes a product appealing, but rather the impact of purchasing it.

Brands with a great backstory include

Felicetti Pasta Products

A multigeneration family-run pasta business originating in Predazzo, Italy in 1908.

White Mustache Yogurt

A family-owned traditional yogurt company that uses environmentally sustainable practices and minimally processed ingredients to produce yogurt that tastes delicious and is good for you, too.

5. Climatarian

Echoing the benefits of localism, diets are expected to shift to include more environmentally friendly, sustainable food practices.

Rather than fighting between the two extreme spectrums (i.e., vegan vs. meat-eaters), many people will mostly focus on foods that have the lowest climate impact.

For example, diets may involve a lower intake of animal products but not eliminate them. Instead, consumers may choose animal products with a lower environmental footprint, such as swapping beef for chicken or eating a few plant-based meals each week.

What’s more, consumers may choose to buy locally grown produce and animal-based products to lower carbon emissions caused by long-distance food delivery.

The goal of the climatarian diet is not an all-or-nothing approach, but rather to make small changes that collectively as a society make a large difference.

Climatarian brands include

Tuno by Atlantic Natural Foods

A plant-based tuna alternative made with the same taste and texture as real tuna but that’s more environmentally friendly.

Miyoko’s Creamery

Founded by Miyoko Shinner, a celebrity chef and vegan, Miyoko’s Creamery offers plant-based dairy alternatives that taste great and can easily replace any dairy-based ingredient.

Sweet Earth Foods

Delicious, nutritious, and environmentally friendly vegan comfort foods.

Just Egg

An environmentally focused, plant-based egg alternative made from mung beans and turmeric.

For many people, the days of the extremes are over. In 2021, a large shift to the middle of the road is expected.

6. Flexitarianism

Trying to convince a meat-eater to go vegan is a big feat, but meeting them somewhere in the middle may be easier.

Rather than trying to convince omnivores to ditch meat and animal products entirely, there will be a growing push to reduce the intake of animal products. Interestingly, up to 60% of millennials are interested in adopting a flexitarian diet, according to Statista.

Consumers may look to swap a few meat-based meals for plant-based ones each week. Alternatively, they may decrease the portion of animal products in their recipes and add more plant-based ingredients.

Companies will continue to promote plant-based products but also develop products that contain higher amounts of plant-based ingredients and lower amounts of animal-based ones to help customers find a middle ground.

Flexitarian brands include 7. Diet culture overhaul

Many people are getting tired of expensive diets and gimmicky supplements that promise big results but don’t deliver. In 2021, it’s likely that restrictive diets and weight loss programs will fall out of favor as people seek a more balanced approach to health instead.

Popular diets, such as keto, Whole30, paleo, and F-Factor, have been heavily criticized for their extreme restrictions that aren’t sustainable or enjoyable.

Thanks to more nutrition and health professionals growing large audiences on social media, we’re starting to see popular — albeit bogus — supplements becoming passé. Rather than taking handfuls of supplements, we’re seeing a shift toward whole, natural foods.

In addition, more people are embracing eating styles that welcome all foods in moderation, as most people don’t want to avoid chocolate for the rest of their life. Instead, people are starting to embrace other important aspects of food, such as tradition, culture, and enjoyment.

We’re seeing a trend toward happiness, strength, and vitality over attaining impossible standards of beauty à la Photoshop and FaceTune. Finally, an increasing number of people will aim to prioritize health instead of a number on the scale or their jean size.

Consumers will seek products from companies that strive for sustainable, affordable, and nonrestrictive approaches to health, such as eating a varied diet comprising whole, nutrient-dense foods.

They’ll also look for companies that are transparent with their messaging and avoid promoting unhealthy diet messages, such as quick weight loss, starvation, or vilifying certain foods.

The way we enjoy food continues to shift as the world changes.

Though convenience food has been around for a long time, the quality and healthfulness of these foods are becoming more important, and companies are expected to be more transparent about their ingredients and practices.

8. Meal kits

The year 2020 taught many of us that cooking from home can be a fun and enjoyable experience. Still, with life starting to speed up again, we’ll see a growing trend toward premade meal kits and health-food boxes that save time but still allow you to eat healthy from home.

Meal kit delivery services have grown exponentially in the past year thanks to their healthfulness, convenience, and affordability. In fact, the meal kit delivery market is projected to become a $20 billion industry by 2027, according to Grand View Research.

Many people love meal kit delivery services because most of the prep work like grocery shopping, measuring, and cutting is already done. For a busy person who usually eats takeout during the week, this makes eating healthy much easier and convenient.

Plus, many of these companies focus on local food, sustainable practices and cater to a variety of food preferences and diets. As such, meal kit companies are expected to grow in popularity.

Popular meal kit companies include

Daily Harvest

Daily Harvest mostly offers convenient breakfasts and snack options, such as smoothies, oat bowls, and harvest bowls, made from whole, unprocessed ingredients.

HelloFresh

HelloFresh provides weekly meal kit boxes with premeasured local, unprocessed ingredients and recipe cards with nutritious and delicious recipes. The company caters to a variety of diets and dietary needs.

Purple Carrot

Purple Carrot is a vegan meal delivery service that provides breakfast, lunch, and dinner options made from plant-based ingredients.

The Good Kitchen

The Good Kitchen promises delicious and nutritious meals made from the highest quality ingredients. The company works closely with farms to ensure ethical and sustainable practices while supporting local food communities.

Freshly

Freshly is ideal for people looking for single-serving meals that can easily be heated up. The company’s products require no prep time, which makes it easy for busy people who need quick and healthy meals.

For more meal delivery services, check out this article.

9. Transparency

Many people are tired of misleading, false, or obscure information.

In the past, food and supplement companies have been very private about their ingredients and practices. Moreover, many make health claims that have little to no scientific proof to back them up.

With consumers more interested in the nutritional quality of the food products they consume, there will be a growing expectation that companies are clear, transparent, and honest about their products.

They’re expected to utilize this trend by providing ingredient lists that are short and understandable and avoiding the use of controversial ingredients, such as artificial colors, flavors, and dyes.

What’s more, many consumers will look to support companies with philanthropic practices, such as giving part of their proceeds to an honorable cause, supporting educational opportunities for employees, or protecting the environment.

Many adults are not only interested in fine-tuning their own diet but also finding healthier food and supplement options for the entire family.

10. Kids nutrition

With more kids attending virtual schooling and staying home, parents are now tasked with making lunches instead of relying on the school cafeteria.

To better their family’s health, many parents will be looking for products that are enjoyable for their kids but still nutritious. Furthermore, given growing concerns about sugar and artificial ingredients in the diet, they’ll be looking for foods made with more natural ingredients.

In addition, supplements for children may be used as added protection to support their immune system and prevent nutritional deficiencies, especially for children who are considered to be picky eaters.

Finally, expect a rise in plant-based options for children to support health and well-being. Many parents hope this will teach their children sustainable and healthy food habits they can use throughout their lives.

Kids nutrition brands include

Wundernuggets

Plant-based nuggets with simple ingredients that the entire family can enjoy. What’s more, they’re delivered to your door.

Little Spoon

A wellness food company that offers food, meal kits, and vitamins made from organic, fresh ingredients. The company provides options for children of all age groups.

L’il Critters and Zarbee’s

Multivitamin companies that strive to make kid-friendly vitamins without added dyes, sweeteners, high fructose corn syrup, and other unnecessary ingredients.

Lil Mixins

Lil Mixins strives to prevent food allergies by introducing common food allergens to babies early, which has been shown to reduce the incidence of food allergies in children. Their powders can be added to most recipes.

In 2021 you can look forward to a huge shift in the food industry.

Gone are the days of extreme diets, unnecessary ingredients, and false promises. As we move forward into the new year, we’ll see more people looking to eat food that has a purpose, story, and serves society and health.

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10 benefits of almond milk

 

10 benefits of almond milk you never knew

© Westend61 - Getty Images Almond milk is a nutritious, low calorie alternative for those who avoid dairy, vegans or the lactose intolerant. Here's 10 almond milk benefits you never knew.

Almond milk is a nutritious, low calorie beverage and a suitable dairy-free alternative for those who follow a vegan diet, are lactose intolerant or are allergic to dairy.

Whether you’re swapping your regular coffee for an almond latte or adding it to your morning smoothie, there are plenty of almond milk benefits that come from incorporating this milk alternative into your diet, from supporting bone health to lowering your daily sugar intake.

Find out more about what almond milk is, how to make it, and its various health benefits.

What is almond milk?

Almond milk is a dairy-free alternative to regular milk, and is rich in several essential nutrients. Almond milk may be unsweetened, sweetened or flavoured.

Almond milk usually has a creamy, nutty flavour. It is a popular alternative for people who follow a vegan diet, are lactose intolerant or are allergic to dairy.

Almond milk can be found in most supermarkets and cafes, or can easily be made at home. It is made by blending almonds with water and then straining the solids from the mixture.

Almond milk nutrition

One cup (250ml) of almond milk usually provides:

Calories: 39

Protein: 1 gram

Carbs: 3.5 grams

Fat: 3 grams

Sugar: 2 grams

Fibre: 0.5 grams

Calcium: 37% DV

Potassium: 4% DV

Vitamin D: 13% DV

Vitamin E: Over 100% DV

10 almond milk benefits

Almond milk is low in protein (just 1 gram per cup) compared to regular milk, but is high in Vitamin E, and some varieties are also fortified with calcium and vitamin D.

We look at the health benefits of almond milk:

1. Almond milk is low in calories

Almond milk is a low-calorie beverage, containing just 39 calories per cup, about half of that in a cup of skim cow’s milk. This makes it a healthy choice for those people who are trying to reduce their calorie intake or lose weight. However, it is important to choose varieties that are unsweetened, as some sweetened and flavoured versions are higher in calories.

2. Almond milk is dairy-free

Gallery: Super simple food swaps for healthier eating today (Lovefood)

Almond milk is naturally dairy-free as it is made from water and almonds. This makes it a great option for those people who follow a vegan diet, or those who are intolerant or allergic to lactose or dairy.

3. Almond milk will not spike blood sugar levels

Unsweetened almond milk has no added sugar and contains just 3.5 grams of carbohydrates per cup, compared to cow’s milk, which typically contains around 12 grams per cup. Relative to this, almond milk is high in healthful fats (around 3 grams per cup), which means it should not raise blood sugar levels, which may suit people with diabetes.

4. Almond milk contains powerful antioxidants

Almonds are a natural source of vitamin E, and one cup of almond milk provides 110 per cent of the recommended daily vitamin E intake. Vitamin E is a powerful antioxidant that protects polyunsaturated fatty acids from oxidation, and may reduce the risk of several diseases, including heart disease and some types of cancers.

5. Almond milk can support bone health

When you reduce your dairy intake, you run the risk of running low on calcium, which is essential for bone health. However, some almond milks are fortified with calcium, with around 480mg per cup. The daily recommended allowance is 700mg.

6. Almond milk is high in vitamin D

Vitamin D, also known as the “sunshine vitamin”, has several important functions in the body, including maintaining bone health, supporting your immune system and regulating cell growth. Approximately one billion people across the world have vitamin D deficiency, and this is only set to rise as lockdown restrictions associated with COVID-19 continue. However, some brands of almond milk are fortified with vitamin D.

7. Almond milk may support a healthy nervous system

Vegans and vegetarians can be at risk of vitamin B12 deficiency. Vitamin B12 is essential for energy, nerve function and cell formation. Almond milk may be fortified with the same level of vitamin B12 as cow’s milk.

8. Almond milk is low in phosphorus

Almond milk contains low levels of phosphorus (24mg per cup) and moderate amounts of potassium (176mg per cup), compared to soy milk and regular milk. This may make almond milk a suitable alternative for people with chronic kidney disease, who are unable to clear these nutrients properly. However, it is best to check with a medical professional first.

9. Almond milk is low in saturated fat

Almond milk is low in saturated fat compared to regular milk, making it a healthy choice for those people worried about their calorie intake or cholesterol levels. It also contains 1.3 grams of healthful unsaturated fat of almonds, which may reduce the risk of heart disease.

10. Almond milk is easy to add to your diet

Almond is incredibly easy to add to your everyday diet, here are some ideas:

Enjoy it as a refreshing drink

Use it in smoothies

Have with porridge, muesli or cereal

Make hot drinks, such as hot chocolate or coffee lattes

Use in baking, such as banana bread or muffins

Use in cooking, such as soups, curries or stir-fries

Make home-made yogurt or ice-cream

How to make almond milk

While almond milk is easily available at supermarkets and cafes, it is relatively easy (and cheaper!) to make your own at home:

Soak almonds overnight in water

Drain soaked almonds the next morning

Blend almonds with fresh water and salt (you may add dates for sweetness)

Drain out the solids, and enjoy!

If avoiding dairy products altogether, always makes sure you have iodine containing foods, such as fish, such as cod or tuna, seaweed, shrimp, as this is something that we tend to get mainly from diary milk and without it we can become deficient, which may affect development, growth and the thyroid

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What is the best plant-based milk?

 

Oat milk vs. almond milk vs. coconut milk: What is the best plant-based milk?

Which plant-based milk is best?

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Whether you choose to drink nondairy milks for health reasons or environmental concerns, you have a handful of options to choose from. From dependable ol' soy milk to its flashy cousin, hemp milk, the array of plant-based milks offers something for all taste buds and health needs. 

Maria Sylvester Terry, a registered dietitian at Eat Fit NOLA, shares her thoughts on 10 (10!) different plant-based milks you can try as an alternative to dairy milk. 

Read more: Vegan cheese -- as good as the real thing?

Soy milk

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"If someone's looking for a dairy milk substitute, soy milk is the plant-based option that is the closest," Terry says. "Soy is an incredible food that naturally contains numerous nutrients, whereas other plant-based milks may need additional enrichment of vitamins and minerals." 

Plus, soy milk is one of the most widely available and it's a budget-friendly milk alternative, so it's accessible for more people.

Pros

Soy is a plant-based complete protein, which means it contains all 10 essential amino acids.

It's inexpensive compared to other plant-based milks.

Cons

For some folks the flavor of soy milk is an initial hurdle, but choosing a flavored variety may help overcome this. 

Soy milk does not naturally contain as much calcium as dairy milk, so look for calcium-fortified options if that's important to you.

Read more: These pro athletes went vegan -- why they switched and how you can, too

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Almond milk

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Almond milk is everywhere. I'd venture to guess that it's used just as much, if not more, than soy milk these days. "Due to its status as the go-to plant-based milk, you'll find it everywhere, from coffee shops to corner stores to wholesale grocery stores," Terry says, which makes almond milk one of the best plant-based milks simply because it's so accessible.

Pros

Almond milk contains omega-3 fatty acids that are important for heart health, as well as the antioxidant vitamin E.

It's naturally low in sugar.

It's a fairly versatile and accessible option that's available in a variety of flavors.

Cons

Despite almonds themselves being a nutritious whole food with protein and fat, almond milk is not considered a source of protein, Terry says. This is because almonds are stripped of many of their nutrients during the "milking" process.

If you're looking to replace calcium-rich dairy milk with almond milk, you'll want to ensure you're getting calcium in your diet from other foods.

Check the label for additives and gums. "These are nothing to be fearful of -- they're used to thicken and emulsify -- but some may avoid gums and additives if they have adverse reactions, such as gastrointestinal distress," Terry says.

Oat milk

Olivia Geyelin

With its creamy consistency, oat milk is an optimal dairy milk substitute in baked goods, soups, lattes and more. This plant-based milk has more carbohydrates than other options, Terry says, which makes for a good pre- or post-workout drink. Oat milk has more fiber than some other plant milks, including almond, rice and coconut milks. If you're into sustainability, oat milk is considered one of the more sustainable milk alternatives.

Pros

Oat milk contains naturally occurring fiber and protein, and it's fortified with nutrients such as vitamins A, B2, B12 and D, as well as minerals calcium and phosphorus. 

It's an allergen-friendly option that doesn't contain lactose, nuts or soy. If it's made with certified gluten-free oats, it's a safe option for those with Celiac disease.

It's easy to make at home.

Cons

While some people love the flavor and thick texture, other people find it a turn-off. Luckily, you can try several different brands and flavors to find one you like, or just choose another plant milk. Clearly, they're plentiful!

Oats are a nutritious food, but drinking oat milk shouldn't be equated with eating whole oats. Some of the nutrients are lost in processing, Terry says.

Cashew milk

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This is a "versatile plant-based option with a creamy texture," according to Terry, and its price is on par with almond milk. It's also available in most grocery stores. Cashew milk has a nuttier taste than most plant-based milks and it's rather sweet. If you prefer a subtler taste, cashew milk might not be the right choice for you. 

Pros

Homemade cashew milk packs 20% of your daily needs of magnesium, it's rich in mono- and polyunsaturated fatty acids, and it contains potassium. This lineup of nutrients is important for heart health. 

Some store-bought varieties contain more calcium than dairy milk.

Cons

There can be a big difference in nutritional profiles between store-bought cashew milk and homemade, Terry says. Homemade varieties are usually higher in fiber, protein and fat. 

Store-bought cashew milk may be lower in calories than homemade cashew milk, but it may also have less protein and healthy fats.

Cashew milk is not a good dairy replacement if you're looking for plant-based milk with high protein content.

Macadamia milk

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Because macadamia milk has a "more balanced flavor compared to other nut milks, it could be used on a more frequent basis and in various foods and beverages, " Terry says, whereas other plant milks with stronger flavors (like cashew milk) have limited uses.

Pros

Nutritionally, macadamia milk has generous amounts of omega-3 and omega-6 fatty acids. It also contains calcium, vitamin D and vitamin B12.

Its consistency tends to be on the thicker side, making it a stronger choice for coffee drinks. A macadamia milk latte might hit the spot.

Cons

It's pricier compared to more mainstream plant-based milks, such as almond and soy. It's also not in as many stores as more popular milk alternatives, so it's not as accessible. 

The higher fat content makes this a higher-calorie nut milk, which isn't inherently a bad thing, but something to be mindful of if you're trying to lose weight. 

Banana milk

Mooala

Yes, banana milk is a thing, and it's actually rather yummy (if you like bananas). Taste-wise, banana milk compares to sipping on a "healthified" milkshake. It's sweet, slightly fruity and super-creamy. 

Banana milk is a "fun choice to add flavor to smoothies, baked goods, oatmeal, and maybe even your coffee," Terry says. "Can you imagine banana milk with Honey Nut Cheerios?"

Pros

Banana milk packs 8% of your daily needs for potassium, 25% of daily calcium needs (fortified, not naturally occurring) and contains vitamins B6 and C. 

It has a sweet, creamy banana flavor without added sugar (unless you opt for the chocolate flavor).

Banana milk is easy to make at home.

Cons

Currently there's only one brand you can buy in stores, Mooala. As banana milk grows in popularity, other companies will probably jump on the bandwagon. However, until that happens, accessibility to store-bought banana milk may be limited for some. 

Banana milk lacks vitamin D compared to other plant milks, most of which are fortified with vitamin D.

Rice milk

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Rice milk is an allergy-friendly option for those who need to avoid nuts, seeds, soy or lactose, explains Terry. It's also a widely accessible option sold in various grocery stores. Rice milk has the highest carbohydrate content of all the plant-based milks on this list (not including sweetened and flavored options), but that's not a bad thing unless you need to watch your carb intake for health reasons. 

Pros

Rice milk is inexpensive.

It's fortified with vitamins and minerals such as vitamins B12 and D, and calcium.

It has a mild flavor that's lightly sweet and versatile.

Cons

Rice milk is known to have a watery consistency.

It may contain added sugars, gums and additives for flavor, consistency and shelf-life. Check the label for ingredients if you're looking to avoid specific additives.

It is not a source of protein.

Pea milk

Ripple

Another great allergy-friendly option, pea milk is made from yellow peas and is naturally soy-, gluten-, lactose-, and nut-free. Ripple is the best-known maker of pea milk, and Ripple milk has a pretty impressive nutrient profile compared to other plant milks. 

Pros

Pea milk is high in protein -- eight ounces of Ripple pea milk contains eight grams of protein, making this a "solid choice for those looking for a protein-rich milk or a dairy substitute," Terry says.

Pea protein is rich in branched-chain amino acids.

It's a good source of omega-3s (from algal oil) and calcium.

It provides vitamins A and D as well as potassium and iron.

Cons Hemp milk

Pacific Foods

Soy was once the only known plant-based source of a complete protein, but hemp seeds provide all 10 essential amino acids, too. The flavor is earthy and nutty, and as with all plant-based milks, some will love it while others won't.

Pros

Hemp seeds contain ample magnesium, folate, phosphorus and potassium.

Store-bought options tend to be fortified with additional calcium, phosphorus and vitamins A, B12 and D.

Higher in unsaturated healthy fats (omega-3 and omega-6) than other plant milks.

Cons

Hemp is known to interact with certain prescription medications.

The high fat content in hemp may lead to digestive upset if you consume too much at once, but this is unlikely to happen with hemp milk, since it's not concentrated hemp. 

Coconut milk 

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Coconut milk is less of a drinking beverage and more of an ingredient for cooking, but some varieties of coconut milk do taste good on their own. As far as accessibility, you can probably get coconut milk at your local grocery store. 

Pros

Coconut contains medium-chain triglycerides and is loaded with minerals, including manganese, magnesium, potassium, copper and selenium.

It's high in fiber compared to other plant-based milks.

Versatile -- You can find many varieties of coconut milk available for different culinary needs, such as drinks, sauces, baking, cooking. 

Cons

Higher in calories and fat. Again, this isn't inherently bad, but it-could be a con for some, depending on personal health needs, goals and lifestyle choices.

It's not a protein-rich milk.

Which plant-based milk is best?

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"When it comes to choosing the most well-rounded option for the combination of nutrition, sustainability and versatility, oat milk and hemp milk come out on top in my opinion," Terry says. 

With so many plant-based milks on the market, it can be hard to find "the one," but unless you don't have access to multiple variations, you don't have to stick to just one type. "Various plant-based milks means diverse uses, culinary benefits and nutritional benefits," Terry says. "You may have one for your coffee, one for smoothies, one for baking, one for cooking [and] making sauces."

If you're looking for a protein-rich, plant-based milk to replace dairy milk, Terry recommends soy milk or pea milk. Most plant-based milks are fortified with calcium and other vitamins and minerals to match or even surpass the nutritional quality of cow's milk, so protein becomes the main factor. 

Oh, and don't be scared of the gums and emulsifiers you see on the ingredients lists of plant-based milks. While these ingredients may cause digestive upset for some people, they're harmless for most people, Terry says. You may have heard phrases like "Don't eat ingredients that you can't pronounce" or "If you can't recognize it, neither can your body." In 2016, for example, an ad campaign attempted to demonize the additives in almond milk by scaring watchers into thinking lecithin was a shady ingredient. 

"These phrases are neither helpful nor accurate," Terry says. "For example, plant milks may contain added 'alpha-protocols' which, sure, may be hard to pronounce, but is simply a type of vitamin E." 

Finally, look out for sweetened flavors when shopping for plant-based milks. You might toss a harmless-looking chocolate almond milk carton into your basket, only to realize later that one eight-ounce glass has as much sugar as a candy bar. As always, reading nutrition labels can help you make healthy decisions.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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