Plant-based milk has become a new trend in recent years, but it may not completely replace dairy milk in terms of nutrition. The Hong Kong Consumer Council evaluated five types of prepackaged plant-based milk on the market and found that coconut milk, without added nutrients, has the lowest amount of calcium and protein. It takes about 125 and 34 cups, respectively, to get the equivalent nutritional value of calcium and protein from one cup of low-fat milk. The test results were published in the Oct. 16 issue of the Council’s monthly magazine “Choice.”
The Consumer Council collected 39 samples of prepackaged plant-based milk, including 12 soy milk, ten0 oat milk, seven almond milk, five coconut milk, and five rice milk. The price of the samples ranged from HK$1 to HK$8.5 (US$0.13 to US$1.1) per 100 ml (3.4 fl. ounce) pack. Among them were 19 samples that received an overall score of 4 points or above, six on 4.5, including three almond milk, two soy milk, and one oat milk.
Tests by the Consumer Council also revealed that based on 100 ml pack samples, the average protein content in 12 soy milk samples was 3.26 grams (0.1 ounce), and six had a higher protein content than low-fat milk. That means if you use oat milk or almond milk as a substitute, you need to take about five cups to obtain the same protein intake as one cup of low-fat milk or soy milk. The average protein content of coconut milk is only 0.1 grams. You need about 34 cups to get the same amount of protein as that from one cup of low-fat milk.
In addition, the Consumer Council pointed out that the protein in soy milk is the “complete protein,” meaning it contains nine essential amino acids that the human body cannot synthesize. The proteins in the other four types of plant-based milk are all “incomplete proteins.”
Without added calcium, you need about 125 cups of coconut milk to have the same amount of calcium as 1 cup of low-fat milk.
Among the samples tested, 23 did not contain added calcium. On a per 100 ml basis, the calcium content of the samples ranged from 2.55 mg to 76.12 mg, which is much lower than the 125 mg calcium content in low-fat milk. According to calculations by the Consumer Council, without added calcium, to have the equivalent amount of calcium from 1 cup of low-fat milk, you need to drink about 6 cups of soy milk, 6.5 cups of almond milk, about 22 cups of rice milk, and 33 cups of oat milk, or about 125 cups of coconut milk.
The test also found that 12 samples had no discernible amount of vitamin B2, including all the coconut, the three rice, one almond, and three oat milk samples. In plant-based milk without added vitamin B2, just 0.01 mg to 0.035 mg per 100 ml were detected, which is less than 20 percent of the amount in low-fat milk. Only two oat milk samples with added vitamin B2 had a content close to that of low-fat milk. The Consumer Council points out that vitamin B2 helps the body convert carbohydrates, proteins, and fats in food into energy and helps maintain the health of the mouth, eyes, skin, hair, and nails.
60 Percent of Samples Show Huge Discrepancy From Claims
The Consumer Council pointed out that the information mentioned on the labels of more than 60 percent of the samples was not in line with the test results. These findings have been forwarded to the Centre for Food Safety for follow-up. The Centre responded later that regarding the reported nutrition labeling cases, its investigation found that three products were suspected of breaching the relevant labeling regulations, and it had initiated the prosecution procedure. Two products were complying, six were not sold on the market anymore, and the other test results will be available later.Plant-Based Milk Not A Substitute for Breast Milk and Formula Milk
The Consumer Council points out that if people wish to replace dairy milk with plant-based milk, they should read the labels carefully and choose appropriate nutrition-enhanced products based on their needs. At the same time, they should take in sufficient protein, calcium, and different vitamins from other dietary sources.When purchasing plant-based milk, if it is marked with “calcium,” “calcium carbonate,” “calcium phosphate,” or “tricalcium phosphate,” it means that the product has added calcium. When marked with “vitamin B2,” “Riboflavin,” it means it has vitamin B2 added. If it is labeled “vitamin D,” “vitamin D2,” or “vitamin D3,” it means that the product has added vitamin D. It should also be noted that both breast milk and formula milk contain essential nutrients for infants and young children. Parents should not use plant-based milk as a direct substitute but should consult a physician or registered dietitian first.
The Consumer Council also pointed out that excessive caffeine intake increases calcium excretion through the urine; consuming foods or drinks containing oxalic acid will reduce calcium absorption. Therefore, consumers should avoid consuming foods or beverages containing calcium and oxalic acid simultaneously and drinking too much coffee, strong tea, and energy beverages.
