Supermarket shelves are increasingly filled with plant-based options: almond, oat or soy beverages, coconut yogurts…. Although their appearance and texture are reminiscent of dairy products, they do not always provide the same nutrients.
That is why it is important to know what to look for when choosing them. In this article we tell you everything you need to know about vegetable yogurts and drinks: what they are, their benefits, possible drawbacks and how to choose the most nutritious options.
What are vegetable yogurts and drinks?
Vegetable drinks are obtained from plant-based foods such as cereals (oats, rice), legumes (soybeans), nuts (almonds) or seeds (sesame). They are made by crushing the base ingredient with water and, in many cases, are filtered and fortified with vitamins or minerals.
On the other hand, vegetable yogurts are fermented products similar to traditional yogurts, but made from these vegetable drinks and bacterial cultures that give rise to the creamy texture and characteristic flavor of yogurt.
Why have plant-based alternatives gained popularity?
More and more people are turning to plant-based alternatives for a variety of reasons: lactose intolerance, milk protein allergy, dietary preferences, environmental concerns, etc.
Advantages of vegetable yogurts and drinks
Suitable for lactose intolerant or vegans
One of the great advantages of these plant-based alternatives is their accessibility: they are suitable for vegans, people with lactose intolerance and for those who prefer different options to traditional dairy products.
Lower saturated fat content
One of the great differences that we find in vegetable drinks and yogurts with respect to those of animal origin, is that they contain hardly any saturated fats, which can help to improve the relationship with cholesterol.
Source of fiber, vitamins and minerals (depending on plant base)
Depending on the base ingredient, some plant-based beverages provide fiberB vitamins, B group vitaminscalcium, magnesium or even antioxidants. However, their nutritional value varies greatly from one option to another.
Variety of flavors and options (soy, almond, oat, coconut, etc.)
Diversity is another great advantage. There are options for all tastes and needs: from soy, with high protein content, to milder drinks such as rice or oat drinks, or with a more intense flavor such as coconut.
Inconveniences or aspects to be taken into account
Not all of them are the same: high sugar content or additives
Some vegetable drinks and yogurts include added sugars, sweeteners, artificial flavors or thickeners that provide no real benefits and can harm health if consumed in excess.
Low protein in some vegetable options
With the exception of soy beverage or dessert, most plant-based drinks and yogurts have a very low amount of protein compared to dairy products.
Variable fortification (not all provide calcium or vitamin B12)
Not all brands fortify their products with key nutrients such as calcium, vitamin D, vitamin C, vitamin E and vitamin D or vitamin B12which can be a drawback especially in vegan diets.
Higher price compared to traditional dairy products
Another barrier is price. In general, plant-based drinks and yogurts are more expensive than their dairy equivalents, which may make them difficult for some people to consume on a regular basis.
Which vegetable alternatives are more nutritious? Comparison by type
The nutritional value of these products is given, to a greater extent, by the vegetable base of which they are composed. In this section we make a brief summary of the properties of each one of them.
Soybeans: the richest in protein
When it comes to protein, soy beverages and yogurts take the lead over other vegetable options because soy has a high protein value.
Oatmeal: good for the heart, low in fat
Oats play an important role in cardiovascular health thanks to beta-glucans, a type of fiber present in this cereal, being a great ally in the control of cholesterol and, therefore, in the prevention of heart health. On the other hand, it is low in fat and medium in protein.
Almond: light but low in nutrients
Almond drink is one of the lightest in calories, but many versions are very low in real almonds and low in nutrients if not fortified.
Coconut: intense flavor, but high in saturated fats
Coconut provides a very particular flavor, but it contains a higher amount of saturated fats and almost no protein. It is not the most balanced option if you are looking for an everyday product.
Rice: very digestive, but with a high glycemic index.
Rice drink is easy to digest and is usually well tolerated by people with allergies, but it has a high glycemic index, which may not be ideal for people with diabetes or those seeking glucose control.
What about plant-based yogurts – are they really healthy?
Plant-based yogurts can be a healthy alternative if you choose well. Their nutritional value depends on the type of base (soy, coconut, oat, etc.), the sugar content, and whether they are fortified. The best plant-based yogurts are those with live cultures, low sugar, simple ingredients and some protein from the base they come from.
An example of a good yogurt label would be “vegetable yogurt with soy beverage, live cultures, no added sugar and 7 g protein per serving”. We should avoid versions with glucose syrup, artificial flavorings and less than 1 g protein per serving.
Tips for choosing healthier vegetable drinks and yogurts
Reading labels: avoiding added sugars and unnecessary additives
Check the list of ingredients. The shorter and clearer, the better. Try to avoid products with glucose syrup, artificial flavors, colorings, etc.
Look for options fortified with calcium, B12 and vitamin D.
Fortified options help meet essential nutrient needs that you may not get if you do not consume dairy or animal products.
Prioritize versions without sweeteners or with natural ingredients.
Try to choose natural versions or those without added sugars and, if sweetened, with natural ingredients.
Conclusion: Are vegetable yogurts and drinks a good choice?
Plant-based drinks and yogurts can be an excellent choice within a balanced diet, especially for people with intolerances, allergies or who follow a vegan diet. However, not all products are the same: some are highly processed, contain little nutritional value or are loaded with sugar. The key is to read labels, compare and choose versions that are as natural and complete as possible.
As always, the best choice will be the one that fits your nutritional needs, lifestyle and values. It is not a matter of demonizing or idealizing, but of choosing with conscience.
