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Plant-based milks have benefits for the heart and the planet
Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, weighed in on the benefits of various plant-based milks in a February 1, 2022 New York Times nutrition advice column.
He said that coconut milk, like cow’s milk, is high in saturated fats, but other nut milks have a healthier fat profile. Almond, cashew, and macadamia nut milks, for example, are higher in heart-healthy unsaturated fats, as are soy, hemp, and flax milks. Soy milk provides the same high amount of protein found in cow’s milk, but Willett noted that protein deficiency is not a concern for most U.S. adults.
Willett advised looking out for added sugar in flavored milks, and aiming for less than 10 grams per serving. He also suggested choosing products that are fortified with vitamin D and calcium, although he noted that Americans probably don’t need as much calcium for bone health as they think they do. “When we look at dairy directly, we don’t see that high dairy consumption reduces fracture rates in terms of the evidence,” he said.
Producing plant-based milks is also easier on the environment than producing cow’s milk, which requires large amounts of water and causes high levels of greenhouse gas emissions, Willett said. “It’s important to look at everything through both a health lens and an environmental lens at this point in time,” he said.
The vitamins, minerals, and antioxidants in soy milk can provide important health benefits. For example, the forms of vitamin B found in soy milk are important for helping your body maintain your nerve cells and DNA. They can also help you avoid certain forms of anemia, which can prevent tiredness and fatigue.
Soy milk is also high in protein. The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs.
Soy milk is rich in omega-3 fatty acids, which are “healthy” fats that your body cannot form on its own. Omega-3 fatty acids are linked to a reduced risk of dementia and Alzheimer’s disease. Soy milk is still being studied for its effect on these diseases, but soy in general is one of the best non-animal sources of omega-3 fatty acids.
Improved Heart Health
Soy milk can also help support your cardiovascular system. Soy milk is an excellent source of potassium, whether or not it has been fortified. Potassium is deeply connected to maintaining lower blood pressure and a regular pulse. Furthermore, soy milk has been linked to lower cholesterol levels, especially in people who have high cholesterol.
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