Plant-based milks are all the rage right now, but doctors warn that one type of milk can make people fat.
Coconut milk is filled with saturated fats that can raise bad cholesterol levels and be dangerous for the heart.
But this type of fat is also high in calories, with a 3.5 oz serving of canned coconut milk containing three times the calories of whole milk.
Dietitians also warn that the milk’s rich and creamy taste “encourages larger portions, further increasing calorie consumption,” according to dietitian Trista Best of American supplement company Balance One.
Plant-based milks are all the rage right now, but doctors warn that one type of milk can make people fat
She told the online news organization She thinksCoconut milk, while rich and flavorful, can contribute to weight gain and possibly slow metabolism due to its high fat content.
“While these fats are primarily saturated, which can affect cardiovascular health, they are high in calories.
“Excessive calorie intake, regardless of source, can lead to weight gain.”
She added, “The rich texture of coconut milk can encourage larger portion sizes, further increasing calorie consumption.”
Dairy farmers have been advocating for years that plant-based milks should not be labeled ‘milk’ because they are not equivalent in terms of nutritional value.
Studies have shown that the alternative milk is often nutritionally inferior in at least one of the three main nutrients: protein, calcium and vitamin D.
They may also contain higher levels of other nutrients, such as fat.
According to the United States Department of Agriculture, a 100-gram serving of canned coconut milk contains about 197 calories and 21 grams of fat.
It also contains about two grams of protein.
For comparison, the same size serving of whole milk contains 60 calories, three grams of fat and three grams of protein.
This means that whole milk has a lower calorie and fat content than coconut milk while also having a higher protein content, which is important for cell growth and maintenance.
The USDA says a standard 100-gram serving of coconut milk contains 31 calories, two grams of fat, and 0.21 grams of protein, making it nutritionally inferior on all three counts.
Despite calls from the dairy industry for plant-based drinks to be stripped of the “milk” title, the Food and Drug Administration (FDA) said in draft guidelines released earlier this year that the products could continue to use the name.
They argued that the drinks did not pretend to be from animals and that consumers were not confused by the difference.
They did say, however, that plant-based milks should include a nutrient comparison chart to show how they differed from whole milk.
This disappointed the dairy industry, especially after former FDA Commissioner Dr. Scott Gottlieb declared in 2018 that an ‘almond does not lactate’.
Milk alternatives have exploded in popularity in recent years due to concerns about climate change, lactose intolerance and animal welfare.
The FDA says adults should consume about 50 grams of protein per day for those who need 2,000 calories.
This would mean that an adult of this size would need to drink about 1.5 liters of cow’s milk – the equivalent of six glasses – to reach its protein target.
But if they were to rely solely on plant-based milk alternatives, they would need about 6.2 liters – the equivalent of 25 glasses – to reach the same level.
Adults also need about 1,000 milligrams of calcium per day and 15 mcg of vitamin D.