Advisory

Plant-based beverages

Plant-based beverages are an alternative to traditional dairy products and are made from various types of plants, such as nuts, soy, rice, oats, and many others. These beverages are often fortified with vitamins and minerals to mimic the nutritional profile of cow's milk. Many plant-based beverages are high in protein, fiber, and essential fatty acids, while containing less saturated fat than cow's milk.

From a health and nutrition perspective, plant-based beverages are an excellent choice for those who are lactose intolerant, have a milk allergy, or have opted for a vegan lifestyle. Plant-based beverages can also contribute to diet diversification and may help reduce the risk of certain chronic diseases, such as heart disease and diabetes. However, it is important to be aware that some plant-based beverages may contain added sugar, so it is always important to carefully read the labels.

Hello,
Based on information from various articles, I find it difficult to decide whether to perceive phytochemicals positively or negatively. For example, you mention that plant-based beverages have the advantage of containing many interesting compounds, such as phytoestrogens. On the other hand, you warn against the risk of giving soy drinks to children precisely because of their phytoestrogen content. Phytoestrogens are listed among antinutritional substances as compounds to be cautious of, yet at the same time, they are a type of phytonutrient that is beneficial. In some articles, they are mentioned as an advantage and in others as a disadvantage. So, I am a bit "confused" :D

This informational discrepancy is only apparent. The point is that phytochemicals are a general term encompassing tens of thousands of different substances, each influencing metabolism and health in its own way. Some are directly toxic, others have "only" antinutritional effects, while others benefit health. Therefore, it is not possible to generalize their effects as a group. Each plant food contains a different spectrum of phytochemical substances. Based on their proven effect and content, it then makes sense to determine whether they are suitable for a particular individual.

Hello,

I would like to reflect on the quality of plant-based beverages.

If we look at the composition of nut milks, they have everything in a nice proportion and resemble classic milk.

Considering the production of milk from grains (rice, oats, buckwheat...), it actually seems like water with flour to me. The nutrient content is also not very good, and with a price tag around 60 CZK, it's truly worth pondering. Do you also recommend preferring nut milks?

Thank you very much.

You're considering this correctly. Nut-based beverages are indeed nutritionally richer than grain-based ones, making the price/performance ratio more favorable. However, let's not completely dismiss grain-based beverages, as some products contain a significant amount of beta-glucans, which is valuable information considering their impact on the immune system (oat products are supposed to be the best in this regard).

Hello,
I would be interested in your opinion on plant-based milks for children, please.
Thank you very much for the valuable information in the course.

Plant-based milks (technically beverages, as legislation permits the term "milk" only for products from the mammary glands of mammals) are an interesting alternative, but it is essential to know how to use them:

1. The most important factor is the quality of the product, meaning it should not contain additives, preferably no sweeteners either.
2. One of the critical criteria for quality is protein content, ideally ranging between 2-3%.
3. These plant-based products cannot (in principle nor actually) be a full replacement for animal dairy products as they always have a different composition. It is generally not recommended to REPLACE dairy products with them during infancy and toddlerhood, but they are acceptable as a complementary part of the diet. Keep in mind that the main criticisms directed at them are due to:

A) Lower protein content,
B) Low calcium content (which is plant-based and therefore less bioavailable),
C) Often also a higher amount of antinutritional substances, which are particularly dangerous for infants and toddlers.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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