Welcome back to The Sense Check Lab! In this episode, we’re pouring over the truth behind plant-based milks—oat, almond, soy, and more. Are these trendy dairy alternatives really the healthy, eco-friendly choices they’re made out to be, or are they just another ultra-processed fad? Join us as we separate the myths from the science, break down the nutritional pros and cons, and explore what the latest research says about their impact on your health and the planet. Whether you’re a long-time plant milk fan or just curious about making the switch, this episode will help you make informed choices at the grocery aisle.Disclaimer:The information shared in this episode is based on publicly available online research and is intended for informational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making any changes to your diet or health regimen.References:Anderson, J.W., et al. (1995). Meta-analysis of the effects of soy protein intake on serum lipids. NEJM.Berryman, C.E., et al. (2011). Effects of almond consumption on the reduction of LDL-cholesterol: A systematic review and meta-analysis. Journal of Nutrition.Craig, W.J., et al. (2021). The Safe and Effective Use of Plant-Based Milks in the Diet. Nutrients.Mäkinen, O.E., et al. (2016). Foods for Special Dietary Needs: Non-dairy Plant-based Milk Substitutes and Fermented Dairy-type Products. Critical Reviews in Food Science and Nutrition.Messina, M. (2016). Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients.Morency, M.E., et al. (2017). Consumption of non-cow’s milk beverages and height in preschool children. AJCN.Onning, G., et al. (1999). Consumption of oat milk for 5 weeks lowers serum cholesterol and LDL cholesterol in free-living men and women with moderately high cholesterol. Annals of Nutrition & Metabolism.Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science.Pucci, G., et al. (2024). Protein quality and chemical safety in plant-based milks. Food Chemistry.Statista. (2024). Plant-based Milk Market.Tang, A.L., et al. (2020). Bioavailability of calcium in plant-based milks. Journal of Food Science.Te Morenga, L., et al. (2013). Dietary sugars and body weight: systematic review and meta-analyses of randomized controlled trials and cohort studies. BMJ.Vanga, S.K., & Raghavan, V. (2018). How well do plant-based alternatives fare nutritionally compared to cow’s milk? Journal of Food Science and Technology.Weiner, M.L. (2016). Food additive carrageenan: Part II. A critical review of carrageenan in vivo safety studies. Critical Reviews in Toxicology.Whitehead, A., et al. (2014). Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. AJCN.

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