Long reserved for organic stores, yogurts made from soy, almond or coconut have invaded supermarkets. If their success is undeniable, Eva Vacheau, biochemist and biologist specializing in weight loss and author of Weight Loss Revolutionpublished by Le Courrier du Livre, reminds us that they do not form a homogeneous group.
“You have to understand that there are several families, and not all of them have the same nutritional benefits.“. Here are the details.
Coconut milk yogurt: the champion of digestive comfort
For many, the switch to plant-based is dictated by bloating or pain after consuming cow’s milk. In this context, alternatives to coconut milk score points.
“They are very interesting in people who suffer from irritable bowel syndrome or digestive inflammations.explains the expert.
Lactose-free and naturally sweet, they avoid the sometimes off-putting acidity of classic dairy products. The advantage is also psychological: their creamy texture allows you to maintain the pleasure of a gourmet dessert without the discomfort that follows.
Beware of the calorie trap!
If pleasure is to be had, the nutritional balance deserves careful reading of the labels. First observation: plant-based yogurt is not necessarily “light”.
“A coconut yogurt provides around 80 to 86 kcal per 100g, compared to only 42 to 45 kcal for a soy yogurt or a classic natural yogurt. Which is almost double in calories.
warns Eva Vacheau.
In terms of protein, soy remains the closest base to animal milk on this point. The coconut or almond versions are often very low in protein. Finally, to obtain a texture that “holds together”, manufacturers sometimes add modified starches or thickeners. The latter can, in fragile subjects, increase bloating, going against the desired effect, adds our expert.
Ferments and microbiota: an unequal match?
Finally, we often consume yogurt for their probiotics, these good bacteria that pamper our intestine. Here, the plant still has to prove itself. Although they contain ferments, Eva Vacheau specifies that they do not represent a “strict equivalent of cow’s milk yogurt“. The microbiotic richness of a traditional, well-fermented dairy product remains, to this day, superior.
In addition, caution is required when it comes to fruit or chocolate versions. Combined with the already fatty base of coconut milk, these references become real, very sweet “pleasure desserts”, to be consumed occasionally rather than with every meal.
Focus on diversity
So, as veganuary approaches, should we give in? Yes, but with discernment. For the expert, the key lies in variety. “The idea is to diversify, it’s super important for the microbiota to have diversity in everyday foods.”
- If you tolerate milk: Stick to cow’s, goat’s or sheep’s yogurts for their calcium and protein content.
- If you are sensitive: Alternate between soy (for protein and lightness) and coconut (for comfort and deliciousness).
“And always favor “natural” versions and add your own fresh fruit or a pinch of oilseeds. concludes our expert.