Alimentos ultraprocessados is food that you cannot make at home because it contains a lot of ingredients that you usually don’t have in your kitchen. These foods are often cheap, convenient, have a long shelf-life and contain additives like emulsifiers, adoçantes, conservantes e estabilizantes.

Alimentos ultraprocessados like ready meals, crisps and sweets are not good for us - so it’s generally accepted that they should be eaten in moderation.

However, although dairy-free milks are often seen as a healthier alternative to laticínios, na verdade, também são ultraprocessados. No entanto, isso não significa necessariamente que todos sejam ruins para nós.

"Plant-based milks are classed as an ultra-processed food," says Reema Patel, dietitian at Dietitian Fit. "This is because they can contain a number of added ingredients, such as preservatives, oils, fats, emulsifiers and artificial stabilisers. Sometimes, they contain açúcares - but not always.

"The processing of the product itself - such as the soy, oats or almonds - changes the food from its natural state, in order to turn it into a milk," explains Patel. "The challenge to develop plant-based milks to have a similar nutrition content to leite de vaca means that some fortification and addition of ingredients is required, as well as helping to improve the shelf life of products."

Leites sem lactose fazem bem para nós?

Foods can be processados in many different ways, so some are worse for us than others - and not all dairy-free milks are the same. While some contain added sugar or oil, others do not.

"Algumas leites à base de plantas são menos processados - como as opções orgânicas", diz Patel. "Normalmente, são uma mistura do produto vegetal e água, sem nada mais adicionado."

De certa forma, Patel explica, os leites sem lactose podem ser saudáveis, pois geralmente são baixos em calorias, gorduras e sais. "No entanto, queremos encontrar uma opção que nos ofereça a maior nutrição com a menor quantidade de aditivos e conservantes. Alguns leites não lácteos contêm açúcares adicionados ou espessantes, o que torna esses produtos menos ideais", ela diz.

"Compared to cow’s milk, very few à base de plantas milks will match it for nutrition, but if you would like to switch to a non-dairy milk, choose something that contains no added sugars and minimal preservatives."

Of course, dairy-free milks offer a good alternative to cow’s milk for people who can’t consume dairy. For example, if you’ve got an alergia or if you’re vegan. Oat milk can be a gentle, safe alternative for children with a Alergia à proteína do leite de vaca. The best ones contain added vitamins and nutrients like cálcio, que são essenciais para o crescimento, desenvolvimento e saúde geral.

Se você tiver tempo disponível, também pode tentar fazer seu próprio leite vegetal em casa. Embora esses possam não durar tanto quanto as versões compradas na loja, você saberá que são menos processados.

Nem todos têm tempo - ou vontade - de fazer seu próprio leite sem lactose. Mas saber o que procurar ou evitar ao comprar alternativas no supermercado pode ser útil.

Patel says: "Choose one that contains no added sugars or adoçantes. Também seria ideal escolher um sem conservantes, espessantes ou óleos adicionados. Embora esses prolonguem a vida útil do produto, eles contribuem para o processamento do leite.

"If you go for an organic plant based milk, these will usually only contain a few ingredients, and have nothing added. Keep in mind that many plant based milks lack proteína and some vitamins and minerals such as calcium, iodine and B12, so it is important to include other foods in your diet to provide these nutrients."