O'Soy is fortified with 150 mg calcium but not vitamin D, so vegan clients would need to be certain to include a source of vitamin D in their overall diets to ensure proper calcium absorption. Stonyfield Farms' O'Soy is another common soy-based nondairy yogurt. Silk Non-Dairy Yogurts are a good source of protein as well at 6 g per serving across all varieties.1 Sugar content (including naturally occurring sugars) ranges from 14 to 17 g. The soy-based Silk Dairy-Free Yogurt Alternative, likely the most well-known brand of dairy alternatives, is fortified, offering 200 mg calcium and 120 IU vitamin D per 5.3-oz cup. (For reference, Yoplait Light, a popular brand of dairy yogurt, contains 90 kcal, 5 g protein, 10 g sugar, 150 mg calcium, and 80 IU vitamin D per 6-oz container.) So how do the most popular nondairy yogurt brands stack up against one another? After reviewing nutrient contents, no clear pattern seemed to emerge, even among yogurts made from the same base. (For more information about calcium and vitamin D in the vegan diet, read "Protecting Bone Health Among Vegans" in the February 2016 issue of Today's Dietitian.) However, she also emphasizes that absorption rates from some calcium-rich vegetables are far higher than that of cow's milk, at roughly 53% for bok choy, 49% for kale, and 61% for broccoli. Vandana Sheth, RDN, CDE, a spokesperson for the Academy, adds that the bioavailability of calcium from fortification of plant-based dairy alternatives is somewhat less than the naturally occurring calcium in cow's milk (~21% to 24% vs ~32%). "For example, in a typical cup of soymilk, you would get around 300 mg calcium and 120 IU vitamin D." However, this is not necessarily the case for plant-based yogurts. "When plant-based are fortified, it's typically at the same amounts of calcium and vitamin D as cow's milk," says Kelly Pritchett, PhD, RDN, CSSD, a spokesperson for the Academy of Nutrition and Dietetics (the Academy). Some nondairy yogurts contain good to excellent sources of both of these nutrients, while others are fortified with just one of the two or neither. Thus, RDs cannot take for granted that vegan clients will be getting a good source of calcium and vitamin D should they choose to consume nondairy yogurts. In omnivorous eaters and vegetarians, dairy products like yogurt are a common natural source of calcium and may be fortified with vitamin D, but nondairy yogurts must be fortified with both nutrients in order to contain them. Two nutrients of utmost concern for vegans are calcium and vitamin D. This is in part because they're all made of different foods (including soy, almonds, and coconut), and companies have differing fortification processes (or lack thereof) that play a significant role. What can make these products difficult to keep up with is that, unlike their cow's milk-based counterparts, their nutrient profiles can vary widely. And, of course, there's no denying the convenience of those little 5- to 6-oz cups. Many also are likely to have eaten yogurt before going vegan and crave that creamy, slightly sweet tang. With dairy yogurt constantly touted as a health food, vegans are eager to reach for nondairy yogurt alternatives to achieve similar benefits. It behooves the dietitian now more than ever to be aware of the trends and nutritional needs of this growing group. Plant-based cookbooks, vegan restaurants, and Meatless Monday programs abound, and clients are asking more questions about the value of plant-based diets. It's no secret to nutrition professionals that veganism has become mainstream in the past decade or so.
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