With the rise of plant-based milk, it may be challenging to pick the healthiest option for your dietary needs. In this article, we’ll discuss the plant-based milk trend, populations that may benefit, and analyze the nutritional profiles for specific brands of macadamia, oat, and almond milk.
The plant based market
There’s a rising interest in plant-based products, and alternative milk is no exception. According to the Global Food Institute, these products account for a significant portion of the plant-based market. In 2020, plant-based milk had total sales of $2.5 billion in the U.S (which was the year of the PANDEMIC, might I add). This category of products has also grown by 27% in the last two years.
Global Market Insights predicts that this market may reach over $21 billion worldwide by 2026.
Who might choose plant based milk?
Lactose-intolerant individuals
Vegans
Those living with a dairy allergy
Personal health reasons
Nutrient Analysis
Let’s dive into the nutrition of these plant milk alternatives.
Unsweetened Macadamia Milk (240 mL)
Calories: 40 kcals
Carbohydrates: <1 g
Protein: 1 g
Fat: 3.5 g
Fiber: <0 g
Calcium: 390 mg
Vitamin D: 5 mcg
Iron: 0.1 mg
Potassium: 0 mg
Calories: 70 kcal
Carbohydrates: 8 g
Protein: 1 g
Fat: 3 g
Fiber: 1 g
Vitamin D: 5.1 mcg
Calcium: 300 mg
Vitamin B12: 0.6 mcg
Vitamin A: 90 mcg
Iron: 0.7 mg
Phosphorus: 40 mg
Potassium: 40 mg
*If you’re gluten-intolerant or living with celiac disease, make sure to look for oat milk that uses certified gluten-free oats.
Unsweetened Almond Milk (240 mL)
Calories: 30 kcals
Carbohydrates:1 g
Protein:1 g
Fat: 2.5 g
Fiber: <1 g
Vitamin D: 2.5 mcg
Calcium: 450 mg
Vitamin A: 150 mcg
Vitamin E: 4 mg
Iron: 0.5 mg
Potassium: 170 mg
Magnesium: 15 mg
Calories
In terms of calories, oat milk has the most calories. This fact may be due to the carbohydrate and fat content. Carbohydrates contain 4 kcals per 1 gram, while fat has 9 kcal per 1 gram.
Oat milk consists of grains in the form of oats, so it is naturally higher carbohydrates. It also has safflower oil listed in the ingredients, which may contribute to the calorie content.
Macadamia and almond milk’s calorie content is primarily related to the fat content. Almond milk has the least calories.
Remember, liquid calories can quickly add up!
If you’re aiming to lose weight, almond milk might be a beneficial low-calorie option.
Carbohydrates
As I mentioned earlier, oats contain some carbohydrates since they’re grains. Macadamia nuts and almonds have primarily fats and proteins so they have a smaller number of carbohydrates. Macadamia milk has the least carbs.
If you’re diabetic, or watching your carbohydrate intake, it may be helpful to consume the lower carbohydrate option. Of course, it’s important to consult with your doctor or registered dietitian to work with you to manage your blood glucose levels, medications, and meal plans.
Protein
All of these products have the same protein content.
As you may have noticed, these products have a very low protein content. Why? Some of the protein may be lost during the manufacturing process (2). For instance, almonds and macadamia nuts typically have the highest amount of protein since they are nuts. However, there may also be a varying amount of nuts present in these products (2). The skin of nuts (contains some protein), like almonds, may also be removed during processing (2). Additionally, these products could be highly diluted with water (1,2).
As you may know, protein is essential for growth and plays many cellular functions in your body.
*If you feel like these products are too low in protein, you could always purchase a plant-based milk with more protein or add protein powder. Protein may help keep you satisfied longer than carbohydrates or fats (4).
Fat
Macadamia milk has the highest fat content. Naturally, macadamia nuts have more fat than almonds which you can see from the nutrition labels.
Oats naturally contain some fat. Also, the added safflower oil may be contributing to the fat content.
The main types of fats present in these milk options are healthy fats which are essential for your brain health (5). Healthy fats are also associated with a reduced risk of cardiovascular disease and heart disease (6,7).
Fats also help with the absorption of fat-soluble vitamins like A, D, and E
Fiber
Oat milk has the most fiber. For almond milk and macadamia milk, the fiber content may be due to the nuts and the addition of locust bean gum and gellan gum. Macadamia nuts typically contain less fiber than almonds, so this may account for the lack of fiber.
Some benefits of fiber may include aiding in satiation (fullness) levels which may contribute to fewer calories consumed throughout the day (8). Being satiated and consuming foods with fiber may also aid in weight loss (8). It also helps feed your gut to keep it healthy (8). It may also lower “bad cholesterol” which reduces the risk of acquiring heart disease (8,9).
For more information on fiber, check out our post here.
Fortified vitamins
Fortified vitamins are vitamins that do not naturally occur in a food, but are added in to increase its nutrient profile.
*Fortified nutrients may be safe when consumed within appropriate amounts.
Vitamin D
Macadamia milk and oat milk have the most vitamin D. Almond milk has the least amount of vitamin D.
Vitamin D is essential for bone health. It also aids in the absorption of calcium and phosphorus.
Incorporating adequate amounts of vitamin D and calcium into your diet may reduce your risk of developing osteoporosis (10) .
Vitamin B12
Vitamin B12 is naturally found in animal products. The only option that contains added vitamin B12 is oat milk.
This vitamin is important for your brain health. This product may be beneficial for those abstaining from eating animal products such as vegans.
Vitamin A
Almond milk has the highest percentage of vitamin A. Oat milk has a smaller percentage of vitamin A. Macadamia milk doesn’t contain this vitamin.
Vitamin A is a fat-soluble vitamin and antioxidant. It plays a vital role in your vision and immune health.
Vitamin E
Almonds naturally have a high amount of vitamin E. However, the fortification of the almond milk has elevated this vitamin content.
The oat and macadamia milk don’t contain this vitamin.
Like vitamin A, vitamin E is also considered an antioxidant. It has the ability to fight substances that damage your cells. It’s also important for your immune health.
Fortified minerals
Calcium
Excluding dairy products may make it difficult to meet the calcium requirements. However, these products have added calcium. The almond milk has the highest calcium content compared to the other two milk options. Oat milk has the lowest calcium content.
As you know, calcium is beneficial for your bone health. It’s more absorbed when there’s added vitamin D to the product. Consuming adequate amounts of calcium will help you build strong bones (11).
Naturally occurring minerals
*All of these minerals are present in small amounts, but every little bit counts when it comes to optimal health.
Iron
All of these plant-based milk options have relatively low levels of iron. Oat milk contains the highest iron content compared to almond and macadamia milk.
Iron is beneficial to aid hemoglobin in the transport of oxygen throughout the body. It may also reduce your risk of acquiring iron deficiency anemia.
Potassium
Almond milk has the highest percentage of potassium. Oat milk has a very small potassium content, and macadamia milk doesn’t contain any potassium.
Potassium is a mineral that may aid in heart health and nerve function.
Potassium is associated with reducing blood pressure and building strong bones (12).
Phosphorus
Oat milk is the only choice that contains phosphorus.
Phosphorus is beneficial for your bones and energy production.
Phosphorus may also have the ability to reduce blood pressure levels (13).
Magnesium
Almond milk is the only product that contains magnesium.
Magnesium is considered a mineral. It’s important for bone and heart health.
Similarly, like phosphorus and potassium, magnesium is associated with reducing high blood pressure and helps you build strong bones (14, 15).
Added gums & emulsifiers
Gums
Locust bean gum is derived from the seeds of an evergreen plant. It’s used as a thickening agent.
Gellan gum is made from the culturing of pseudomonas elodea. It’s also a thickening agent.
Emulsifiers
Sunflower lecithin is made from sunflower seeds. It helps fats not clump together.
*These added gums and the emulsifiers may present a few side effects, but are considered safe in small amounts unless you’re allergic. (16, 17, 18, 19).
So... which one is the best?
After considering all of the nutrients for these three plant-based milk brands, the unsweetened almond milk may be the healthiest option, at least in my opinion. It has healthy fats, it’s low in calories, low carbohydrates, consists of fiber (yaaassss), fortified with nutrients, and has some minerals. As always, try to incorporate nutrients from natural foods and include fortified products as an added source to fill any nutritional gaps (if necessary). And of course, it is up to you and your taste buds!
References
- Aydar, Elif Feyza, et al. “Plant-Based Milk Substitutes: Bioactive Compounds, Conventional and Novel Processes, Bioavailability Studies, and Health Effects.” Journal of Functional Foods, vol. 70, July 2020, p. 103975., doi:10.1016/j.jff.2020.103975.
- Parrish, Carol Rees. “Moo-Ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives.” Nutrition Issues in Gastroenterology , ser. 171, Jan. 2018, pp. 20–27. 171.
- Schlemmer, Ulrich, et al. “Phytate in Foods and Significance for HUMANS: Food Sources, Intake, Processing, Bioavailability, Protective Role and Analysis.” Molecular Nutrition & Food Research, vol. 53, no. S2, Sept. 2009, doi:10.1002/mnfr.200900099.
- Paddon-Jones, Douglas, et al. “Protein, Weight Management, and Satiety.” The American Journal of Clinical Nutrition, vol. 87, no. 5, 2008, doi:10.1093/ajcn/87.5.1558s.
- Chianese, Rosanna, et al. “Impact of Dietary Fats on Brain Functions.” Current Neuropharmacology, vol. 16, no. 7, 16 Aug. 2018, pp. 1059–1085., doi:10.2174/1570159×15666171017102547.
- Kim, Yoona, et al. “Nuts and Cardio-Metabolic Disease: A Review of Meta-Analyses.” Nutrients, vol. 10, no. 12, 13 Oct. 2018, p. 1935., doi:10.3390/nu10121935.
- Zong, Geng, et al. “Monounsaturated Fats from Plant and Animal Sources in Relation to Risk of Coronary Heart Disease among Us Men and Women.” The American Journal of Clinical Nutrition, vol. 107, no. 3, 16 Mar. 2018, pp. 445–453., doi:10.1093/ajcn/nqx004.
- Anderson, James W, et al. “Health Benefits of Dietary Fiber.” Nutrition Reviews, vol. 67, no. 4, 1 Apr. 2009, pp. 188–205., doi:10.1111/j.1753-4887.2009.00189.x.
- Veronese, Nicola, et al. “Dietary Fiber and Health Outcomes: An Umbrella Review of Systematic Reviews and Meta-Analyses.” The American Journal of Clinical Nutrition, vol. 107, no. 3, Mar. 2018, pp. 436–444., doi:10.1093/ajcn/nqx082.
- Holick, Michael F. “Optimal Vitamin D Status for the Prevention and Treatment of Osteoporosis.” Drugs & Aging, vol. 24, no. 12, 31 Aug. 2007, pp. 1017–1029., doi:10.2165/00002512-200724120-00005.
- Zhu, Kun, and Richard L. Prince. “Calcium and Bone.” Clinical Biochemistry, vol. 45, no. 12, 23 Dec. 2012, pp. 936–942., doi:10.1016/j.clinbiochem.2012.05.006.
- Weaver, Connie M. “Potassium and Health.” Advances in Nutrition, vol. 4, no. 3, 1 May 2013, doi:10.3945/an.112.003533.
- Elliott, Paul, et al. “Dietary Phosphorus and Blood Pressure.” Hypertension, vol. 51, no. 3, 8 Feb. 2008, pp. 669–675., doi:10.1161/hypertensionaha.107.103747.
- Houston, Mark. “The Role of Magnesium in Hypertension and Cardiovascular Disease.” The Journal of Clinical Hypertension, vol. 13, no. 11, 2011, pp. 843–847., doi:10.1111/j.1751-7176.2011.00538.x.
- Rondanelli, Mariangela, et al. “An Update on Magnesium and Bone Health.” BioMetals, 6 May 2021, doi:10.1007/s10534-021-00305-0.
- Hawley, Brie, et al. “Allergic Sinusitis and Severe Asthma Caused by Occupational Exposure to Locust Bean Gum: Case Report.” American Journal of Industrial Medicine, vol. 60, no. 7, 12 May 2017, pp. 658–663., doi:10.1002/ajim.22725.
- Mortensen, Alicja, et al. “Re‐Evaluation of Locust Bean Gum (e 410) as a Food Additive.” EFSA Journal, vol. 15, no. 1, 15 Jan. 2017, doi:10.2903/j.efsa.2017.4646.
- Anderson, D. M., et al. “The Dietary Effects of Gellan Gum in Humans.” Food Additives and Contaminants, vol. 5, no. 3, Sept. 1988, pp. 237–249., doi:10.1080/02652038809373701.
Mortensen, Alicja, et al. “Re‐Evaluation of Lecithins (e 322) as a Food Additive.” EFSA Journal, vol. 15, no. 4, 15 Apr. 2017, doi:10.2903/j.efsa.2017.4742.
This post was co-written by aspiring dietitian Nancy V.
