Khaberni - With the increasing popularity of plant-based milk alternatives, whether for health, dietary, or environmental reasons, a fundamental question arises about which of these alternatives provides nutritional value close to cow's milk, especially in terms of protein and calcium, which are essential elements for bone and muscle health.
According to a health report published by Verywell Health, soy milk and pea milk top the list of the most nutritionally balanced plant-based alternatives.
Soy milk is one of the most nutritionally complete plant-based milk alternatives. It is made from soybeans and water, and contains plant compounds known as isoflavones, which act as antioxidants and help reduce inflammation and support heart health and lower cholesterol.
In terms of protein, one cup of unsweetened soy milk provides about 8.7 grams of protein, which is very close to the amount found in cow's milk. Many types are also fortified with calcium and vitamins A and D, making it a suitable choice for supporting bone health.
On the other hand, pea milk is made from yellow peas and is a prominent choice for those looking for a plant-based alternative rich in protein and free of lactose and soy. One cup of it provides about 8 grams of protein, which nearly matches the content of traditional milk.
Pea milk is characterized by its high calcium content when fortified, as one cup may contain more than 450 milligrams of calcium, which exceeds what both cow's milk and soy milk provide. It also contains vitamin D and iron, along with healthy fats of both monounsaturated and polyunsaturated types.
Tips before choosing
Experts always advise carefully reading the nutritional label, as nutritional values can vary between brands, and flavored or sweetened types may contain high amounts of added sugar. It is preferable to choose unsweetened types and those fortified with calcium and vitamin D to achieve the best health benefits.
The report concludes that choosing the most suitable milk alternative depends on the individual's nutritional needs, although soy milk and pea milk remain the closest options in terms of protein and calcium to cow's milk, within a balanced diet.
