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.

Episode Description:
Is your morning coffee a health hero or a hidden hazard? In this episode of The Sense Check Lab, we brew up the truth about coffee—exploring its science-backed benefits, potential risks, and the real story behind caffeine addiction. Whether you’re a daily drinker or just curious, join us as we separate fact from fiction and help you sip smarter!

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:

• Healthline: Evidence-based health benefits of coffee

• BMJ: Umbrella review of meta-analyses on coffee and health

• Oxford Academic: Coffee drinking timing and mortality

• ScienceAlert: Coffee and increased lifespan

• PMC: Coffee and cardiovascular health

• The Chemical Composition of Coffee Beans.
• BBC Science Focus Magazine. "The Science of Coffee: Hero or Hazard?"
• Langer, I. T. "Genetics, Metabolism, and Individual Responses to Caffeine.

Matcha—everywhere from coffee shops to skincare routines, but is it truly a superfood or just another health trend cashing in on hype? In this episode of The Sense Check Lab, your hosts break down the science behind matcha’s health claims, explore its unique benefits, and discuss the real-world impact of skyrocketing demand. Tune in for a lively conversation that separates fact from fad!

The Sense Check Lab: Avocado – Superfood or Just Hype?

Is avocado really the superfood everyone claims, or just another overpriced trend? On this episode of The Sense Check Lab, we dig into the science behind avocados’ health benefits—packed with healthy fats, fiber, and key nutrients. But soaring demand has raised prices and sparked environmental and social concerns. Are avocados worth the hype? Join us as we put this popular fruit to the test!

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 regimenReferences:•"18 Foods That Pack More Potassium Than a Banana - Healthline"

•"7 Potential Health Benefits of Avocado - Healthline"

•"AVOCADO: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews"

•"Are Avocados Useful for Weight Loss, or Fattening? - Healthline"

•"Avocado - Glykämischer Index, Glykämische Last, Nährwerte - Glycemic Index Guide"

•"Avocado - Wikipedia"

•"Avocados - The Nutrition Source"

•"Does Avocado Improve Your Skin and Hair? 13 Benefits - MedicineNet"

•"Eating two servings of avocados a week linked to lower risk of cardiovascular disease"

•"Effect of Avocado Consumption on Risk Factors of Cardiovascular Diseases: A Systematic Review and Meta-Analysis"

•"Everything You Need to Know About Avocados - WebMD"

•"Foods High In Omega 3 | Omega-3 Rich Foods | Bare Biology"

•"List of countries by avocado production - Wikipedia"

•"Superfood Avocado – doch nicht so gut wie ihr Ruf? Koch Mit"