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  • Elaine Zhang, Dietitian

What does a dietitian think about plant based milk?

Plant based milk nowadays gets very popular. For people who are vegan, or have lactose sensitivity or dairy allergy or just because of personal preferences for non-dairy products, plant based milk are getting lots of attention now. So what does a dietitian think about plant based milk?


There are many varieties in plant based milk: soy milk, oat milk, almond milk, coconut milk, rice milk, pea milk, cashew milk, macadamia milk and more! Are they good choices? What are some important things you want to look out for when you are selecting a plant based milk?


1. Do you know many plant based milk are quite low in protein?


A cup of cow milk has 9 gram protein, however, 1 cup of almond milk sometimes has only 1 gram of protein. Are there any plant based milk higher in protein amount? Yes! For example, soy milk is a great source of protein. 1 cup of soy milk usually has around 7 gram protein! 2. Do you know not all the plant-based milk are great source of calcium and vitamin D?


Look for the word of “fortified” on the package when you are purchasing the product. Try to choose plant based milk with calcium and vitamin D added to the product is important if you are relying on these products to meet your calcium requirement. Adequate amount of calcium and vitamin D are important in preventing osteoporosis and building a strong bone!


Plant based milk can definitely be a good substitue if you try to avoid dairy products or if you just want to have something to drink in addition to your milk! Having a proper balanced nutrition to meet your personal requirement and understanding pros and cons of each product are important. Consult a dietitian if you have any dietary questions!

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