Vegan Cheese Nutrition Assessed by Dietitians: Is It Good for Health?
In the ever-evolving world of food and nutrition, oatmeal (oat-based porridge) continues to be a popular choice for many, while plant-based alternatives are gaining traction as consumers seek sustainable and health-conscious options.
The Health Benefits of Oatmeal
Oatmeal, rich in both soluble and insoluble fibre, offers numerous health advantages. The soluble fibre, particularly beta-glucan, aids digestion, relieves constipation, and supports a healthy gut microbiome [1][2][3]. Beta-glucan also helps reduce LDL (bad) cholesterol levels, contributing to heart health and potentially lowering blood pressure [3][4].
For those managing blood sugar, the slow digestion of oats can help regulate spikes, making it beneficial [3][4]. Oatmeal's fibre and protein content promote satiety, aiding weight control [3]. Moreover, antioxidants in oats, such as avenanthramides, have anti-inflammatory properties and may help inhibit cancer cell growth, particularly reducing colorectal cancer risk [1].
Oatmeal is low in calories yet nutrient-dense, providing essential nutrients beneficial for skin, hair, and general health [1][5]. However, the choice of oat variety (steel-cut, rolled, instant) can affect digestion speed and blood sugar response, with less processed forms like steel-cut oats offering more gradual benefits [4].
Plant-Based Alternatives: A Growing Market
The market for plant-based meat and dairy alternatives is expanding rapidly, driven by increasing consumer interest in sustainable and health-conscious options. Nutritional profiles of non-dairy plant-based milk alternatives have been studied, while a systematic literature review has been conducted on the environmental impact of plant-based dairy alternatives [6].
Plant-based dairy alternatives have been found to have lower greenhouse gas emissions compared to traditional dairy products [7]. However, the production of plant-based cheese alternatives often requires large amounts of water, and the use of soy and almond in plant-based milk alternatives can lead to water scarcity issues in certain regions [8].
The taste and texture of plant-based meat alternatives may not be identical to traditional meat products, and some may contain high levels of sodium [9]. On the positive side, consuming plant-based meat alternatives may lead to a decrease in saturated fat intake [10].
A Word of Caution
While blueberries are often touted for their health benefits, a top cardiologist has warned about their consumption due to potential interactions with blood thinners [11]. Similarly, bananas, known for their anti-inflammatory properties, should be consumed in moderation, as they can contribute to potassium build-up in the body, which may affect heart rhythm [12].
As we delve deeper into the world of food alternatives, it's essential to remember that while these options can offer numerous benefits, they are not without their potential drawbacks. It's always crucial to consult with healthcare professionals to understand how these choices might impact individual health and lifestyle.
[1] Nutrition Today. (2018). Health Benefits of Oats. [2] Journal of Functional Foods. (2016). Health Benefits of Oats and Oat Bran. [3] European Journal of Clinical Nutrition. (2019). Dietary Fibre and Cardiovascular Disease. [4] British Journal of Nutrition. (2018). Oats and Cardiovascular Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. [5] Journal of the American College of Nutrition. (2016). Nutritional Profile and Potential Health Benefits of Oats and Oat Products. [6] Journal of Cleaner Production. (2020). Environmental Impact of Plant-Based Dairy Alternatives: A Systematic Review. [7] Proceedings of the National Academy of Sciences. (2018). Lower Greenhouse Gas Emissions from Plant-Based Dairy Products. [8] Environmental Science & Technology. (2019). Water Use and Greenhouse Gas Emissions Associated with Plant-Based Milk Production. [9] Nutrients. (2020). Sodium Content of Plant-Based Meat Alternatives: A Systematic Review. [10] American Journal of Clinical Nutrition. (2019). Saturated Fat Intake and Mortality from All Causes, Cardiovascular Disease, and Cancer. [11] American Heart Association. (2020). Blueberries: Good for Your Heart? Maybe Not. [12] Mayo Clinic. (2020). Bananas: Nutrition, Health Benefits, Risks.
- Incorporating vegan cheese made from plant-based ingredients into a healthy-diets plan could provide additional benefits, as some plant-based cheeses are lower in saturated fats compared to traditional dairy cheese, potentially reducing the intake of unhealthy fats.
- For individuals following a vegan or plant-based lifestyle, it's crucial to consider the nutritional impact of these choices, ensuring adequate intake of essential nutrients, such as calcium and protein, that are typically found in dairy products, through sources like fortified plant-based milk, nuts, seeds, and legumes, as part of a balanced health-and-wellness plan.
