Milk, it comes from cows, right? Well, not all the milk you see on supermarket shelves is from an udder. These days we see many plant-based alternatives to dairy, such as oat, pea and soya milk. But why would someone stop drinking their full-fat, semi-skimmed or skimmed cow’s milk and trade it for one of these?

牛奶，它来自牛，对吧？好吧，并非您在超市货架上看到的所有牛奶都来自乳房。如今，我们看到许多以植物为基础的乳制品替代品，例如燕麦、豌豆和豆浆。但是，为什么有人会停止饮用他们的全脂、半脱脂或脱脂牛奶并换取其中一种牛奶呢？

There are many reasons someone might try alternative milks. Some people believe the alternatives are healthier than milk from cows. Those with lactose intolerance or thinking about becoming vegan might start drinking alternative milks. Also, concerns about the impact of dairy farming on the environment could be a factor. Whatever the reason, there are many alternatives to dairy out there for us to consume. But what are the differences between these other options and regular cow’s milk?

人们尝试替代牛奶的原因有很多。有些人认为替代品比牛奶更健康。那些有乳糖不耐症或想成为素食主义者的人可能会开始喝替代牛奶。此外，对奶牛养殖对环境影响的担忧也可能是一个因素。不管是什么原因，有许多乳制品的替代品可供我们消费。但是这些其他选择和普通牛奶有什么区别呢？

Soya milk is one common alternative. According to some sources, such as healthline.com, it contains a similar amount of protein to regular milk. It is also lower in calories than some cow’s milk, which could be good for those on a diet, and often comes fortified with things like calcium and various vitamins. So, all good? Well, soya is a common allergen, and according to foodallergy.org, is one of the nine foods which cause the majority of allergic reactions.

豆浆是一种常见的替代品。根据一些来源，例如 healthline.com，它含有与普通牛奶相似数量的蛋白质。它的卡路里含量也低于某些牛奶，这可能对节食者有益，并且通常富含钙和各种维生素等物质。那么，一切都好吗？好吧，大豆是一种常见的过敏原，据 foodallergy.org 称，大豆是引起大多数过敏反应的九种食物之一。

Almond milk is a low-calorie, low-fat drink and is naturally lactose free and has a slight nutty taste. When unsweetened, it also has lower levels of carbohydrates and sugars than some dairy options. However, even when fortified, it doesn’t provide the levels of protein seen in soya or regular milk. Then there’s coconut milk, which is low in calories and may not affect people with nut allergies as much as other options, but is lacking in protein.

杏仁奶是一种低热量、低脂肪的饮料，天然不含乳糖，略带坚果味。不加糖时，它的碳水化合物和糖含量也低于某些乳制品。然而，即使经过强化，它也无法提供大豆或普通牛奶中的蛋白质水平。然后是椰奶，它热量低，可能不会像其他选择那样对坚果过敏的人产生太大影响，但它缺乏蛋白质。

Whichever plant-based milk you choose, there are positives and negatives. Dieticians agree the most important thing is getting a healthy balanced diet which won’t trigger any allergies and comes with all the minerals and vitamins you need. And at the end of the day, it may just come down to which one you think tastes better.

无论您选择哪种植物奶，都有其优点和缺点。营养师一致认为，最重要的是获得健康均衡的饮食，它不会引发任何过敏，并含有您需要的所有矿物质和维生素。在一天结束时，它可能只是归结为您认为哪个味道更好。

词汇表

udder （动物的）乳房
plant-based 仅用植物的
dairy 乳制品
oat 燕麦
soya 大豆
full-fat 全脂的
semi-skimmed 半脱脂的
skimmed 全脱脂的
lactose intolerance 乳糖不耐受
vegan 严格素食主义者
consume 吃，喝
protein 蛋白质
calorie 卡路里
fortified 添加了
calcium 钙
vitamin 维生素
allergen 过敏原
almond milk 杏仁奶
low-fat 低脂肪的
nutty 坚果口味的
unsweetened 未加糖的
coconut milk 椰子汁