How to Be a Conscious Eater

13

FROM SOY TO NUTS,

PLANT-BASED “MILKS”

P

lant-based milks have blossomed on grocery-store

shelves in recent years—from almond to soy, oat to flax—

and that’s good news, because regular dairy milk isn’t the

be-all and end-all. So, if you’re already there with an “alt milk”

(as about 40 percent of a nationally representative sample of

Americans who buy milk products are), or you’re thinking

about getting on board, here’s what you need to know.

H EALTH

Nutritionally, plant-based milks vary by product, and though

not a complete match with dairy milk’s nutritional profile, for

the most part, plant-based milks are on par. Traditionally, cow’s

milk has been the teacher’s pet of the nutrition community: It’s

got lots of calcium, vitamin D, folate, and other vitamins and

minerals, plus a good amount of protein. But most Americans

get more than enough protein by eating a variety of foods

throughout the day (granted, they’re getting that protein from

mostly animal products), so milk needn’t be viewed as the

source. Plus, cow’s milk and cheese are high in saturated fat

and calories (facts that, as a full-blown cheeseaholic, I hate to

admit). Often they come from dairy cows pumped with hor-

mones like estrogen and insulin-like growth factor, which have

been linked to risks of several types of cancer. There are plenty

of other ways to get your calcium needs.

For your health, soy, almond, and hemp milks are largely

considered the best of the popular plant-based choices, and oat

48 how to be a Conscious Eater