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Milk and Vegetable Beverages – How to Make Your Choice?
To each his own – Some arguments to make your choice (gluten free)
Intolerant of lactose (cow’s milk sugar) or allergic to milk proteins?
You can opt for an enriched vegetable drink. The enriched soy beverage is the one whose nutritional value is closest to that of milk. In the case of lactose intolerance only, lactose-free milk is also an option.
Need to feel full longer?
Milk and soy beverage help meet our protein needs for meals and snacks. Make sure you meet your protein needs differently if you choose another drink such as an almond beverage.
Ready, set, go !
- Sweeter drinks are convenient for providing energy on hikes or for restoring carbohydrate and protein reserves after physical activity.
- “Tetra Pak” formats are useful when it is difficult to access a refrigerator or a cooler.
A step closer to plants
Reducing the consumption of animal-based foods to foods of plant origin (ex: nuts and legumes, including soybeans) is promoted by several health institutions, including the World Health Organization (WHO), as a means of promoting good health and protecting the environment. Enriched vegetable drinks are, therefore, an interesting choice and easy to integrate. The original and unsweetened version can be used as a substitute for milk in virtually all recipes, in addition to adding creaminess.
To remember
It is important to consider your nutritional needs before making your choice. Milk and gluten-free fortified vegetable beverages help meet our protein needs (soy only), carbohydrates, and many vitamins and mineral needs. If these drinks are totally excluded from your diet, you’ll need to learn how to meet these needs through other nutritious foods.
| REMEMBER
Our body and … • CALCIUM is essential for the formation and development of bones and teeth. It is also involved in certain functions such as the regulation of blood pressure and muscle contraction.
• VITAMIN D helps calcium absorption which contributes to bone health. It is also involved in the modulation of the immune system and the reduction of inflammation.
• COMPLEX B VITAMINS participate in a multitude of functions, including the formation of red blood cells, the proper functioning of the nervous system and the metabolism of several nutrients.
• PROTEINS are part of us: our skin, our hair, our muscles and even our enzymes (including those responsible for digestion) and our hormones. They make you feel full longer when the food you eat contains enough.
• CARBOHYDRATES are the main source of energy for the body. They are essential for brain function. |
By Marie-Ève Deschênes, MS., RD., FQMC
Author
Coeliaque Quebec is dedicated to the advancement of knowledge in regard to diseases induced by gluten. Its mission is to ensure that a gluten-free life is simpler and safer. Marie-Eve Deschênes, RD, has been a dietitian at Coeliaque Quebec since 2008 and member of the College of Dieticians of Quebec.
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