*Correct at the time of printing - May Plant-based eating, soya & health

*Correct at the time of printing - May 2017 Plant-based eating, soya & health

2 Introduction to plant-based eating Welcome to plant-based eating For centuries, traditional diets based on plant foods, such as the Mediterranean diet, have been associated with good health. This association has been confirmed by a wealth of scientific evidence and this is why international and national health organisations emphasise plant foods in their dietary recommendations 1-3. Plant-based eating is a key solution to the health and environmental challenges we are facing. Alpro has been leading the way on plant-based eating for a healthier nation and a more sustainable planet. The Alpro nutrition and science team aims to provide all health advisers with credible scientific information and practical consumer resources on the health and sustainability benefits of plant-based eating. This fact file provides the nutrition information of the full Alpro product range as well as an overview of plant-based eating, the health benefits and frequently asked questions particularly in relation to soya foods and drinks.

3 Plant-based eating focuses on shifting dietary patterns towards more plant-based foods, smaller portions and less frequent consumption of meat and animal food 4. A plant-based diet is low in saturated fat, rich in unsaturated fats, high in fibre and provides a wide range of vitamins, minerals and antioxidants 4-8. Plant-based foods are... Beans & pulses Fruits & veg Plant-based dairy alternatives Nuts & seeds Wholegrains Diets based on plant-based foods are important for overall health including heart health, blood sugar control and weight management 1,2,5-14. In addition, plant-based diets are important for the health of the planet as the production of plant-based foods is more sustainable 5-7.

4 Plant-based eating for health and sustainability Good for health Plant-based eating has a positive effect on health issues. Better heart health 1,2,5-8,10-13 Plant-based diets have been associated with better heart health. A diet which replaces saturated fat with unsaturated fat and incorporates the addition of soya foods, nuts, plant stanols / sterols and oat & barley beta-glucans has the potential to lower LDL-cholesterol by 12-24% 10. See HEART UK s Ultimate Cholesterol Lowering Plan (UCLP ); a practical and realistic step-by-step plan at www.heartuk.org.uk/uclp New UK Eatwell Guide driving plant-based eating 3 The 2016 revised government healthy eating guidelines The Eatwell Guide focuses on plant-based eating for health and sustainability. Over ¾ of the plate is now plant-based with a marked change in the protein recommendations, where plant-based proteins are more prominent. Important for weight management Plant-based diets tend to be more nutrient dense and less energy dense 8-10. Nutritional alternatives for dairy allergy/intolerance Plant-based alternatives to dairy fortified with calcium plus vitamins D and B12 are ideal choices if dairy foods are excluded from the diet. Good for the planet Plant-based eating can be part of the solution to make our food system more sustainable. Plant-based foods use less natural resources 5-8 Produces less CO 2 emissions Uses less land Uses less water CO 2 Land Water Drink Milk Drink Milk Drink Milk

alternatives to milk 5 SOYA PLANT-BASED DRINKS FLAVOURED DRINKS Original Unsweetened Wholebean Light Organic Alpro Growing Up 1-3+ Chocolate 1L Vanilla 1L (UHT) Mini Shake Strawberry 250ml (UHT) 100ml 100ml 100ml 100ml 100ml 100ml 100ml 100ml kj 161 138 90 160 270 326 229 260 kcal 39 33 22 38 64 78 54 62 Fat g 1.8 1.8 1.2 1.7 2.2 2.1 1.7 1.8 Saturates g 0.3 0.3 0.2 0.3 0.4 0.6 0.3 0.3 Carbohydrates g 2.5 0.5 0.1 2.4 8.3 10.9 6.5 7.6 of which sugars g 2.5 0.3 0.1 2.4 2.5 9.3 6.4 7.6 Fibre g 0.5 0.6 1.2 0.5 0.5 1.0 0.5 0.5 Protein g 3.0 3.3 2.0 3.0 2.5 3.3 3.0 3.3 Salt g 0.06 0.07 0.10 0.14 0.04 0.14 0.14 0.14 Vitamins B2 mg 0.21 0.21 0.21 0.21 0.21 0.21 0.21 B12 µg 0.38 0.38 0.38 0.38 0.38 0.38 0.38 C mg 12 D2 µg 0.75 0.75 0.75 1.50 0.75 0.75 0.75 Minerals Calcium mg 120 120 120 120 120 120 120 Iron mg 2.1 Iodine µg 24.5 Potassium mg 231 247 75 85 92 115 75 79 Low in Fat O O P O O O O O Low in Sat Fat P P P P P P P P Low in Sugars P P P P P O O O Source of Fibre O P P O O O O O

6 Plant-based drinks PLANT-BASED DRINKS Almond Coconut Cashew Rice Oat Almond Roasted Original Almond Roasted Unsweetened Coconut Original Coconut Almond Cashew Original Rice Original (UHT) Oat Original 100ml 100ml 100ml 100ml 100ml 100ml 100ml kj 93 52 85 99 98 200 185 kcal 22 13 20 24 23 47 44 Fat g 1.1 1.1 0.9 1.3 1.10 1.0 1.5 Saturates g 0.1 0.1 0.9 0.6 0.20 0.1 0.1 Carbohydrates g 2.4 0.1 2.7 2.5 2.60 9.5 6.8 of which sugars g 2.4 0.1 1.9 2.5 2.00 3.3 3.3 Fibre g 0.4 0.4 0.0 0.0 0.20 0.0 1.4 Protein g 0.5 0.4 0.1 0.3 0.50 0.1 0.3 Salt g 0.14 0.13 0.13 0.12 0.13 0.09 0.1 Vitamins B2 mg 0.21 0.21 0.21 0.21 0.21 B12 µg 0.38 0.38 0.38 0.38 0.38 0.38 0.38 D2 µg 0.75 0.75 0.75 0.75 0.75 0.75 0.75 E mg 1.8 1.8 1.8 1.8 Minerals Calcium mg 120 120 120 120 120 120 120 Potassium mg 18 18 15 17 19 16 25 Low in Fat P P P P P P P Low in Sat Fat P P O O P P P Low in Sugars O P P P P O O Source of Fibre O P O O O O P

alternatives to yogurt 7 GO ON - High protein PLAIN - 500g pots FLAVOURED - 500g pots Plain 440g pot Strawberry-Raspberry 150g pot Passion Fruit 150g pot Mango 150g pot Blackcurrant 150g pot Simply Plain Plain with Oats Plain with Coconut Vanilla Blueberry Cherry 100g 150g 150g 150g 150g 100g 100g 100g 100g 100g 100g kj 298 539 531 543 528 212 230 231 316 309 314 kcal 71 128 126 129 126 50 55 55 75 73 75 Fat g 3.6 4.2 4.4 4.2 4.2 2.3 2.0 3.0 2.2 2.0 2.0 Saturates g 0.6 0.8 0.8 0.8 0.8 0.4 0.4 1.1 0.4 0.3 0.4 Carbohydrates g 2.5 13.2 12.8 13.7 12.2 2.1 3.0 2.3 9.5 9.4 9.4 of which sugars g 2.5 12.3 11.1 12.2 11.3 2.1 1.9 2.1 9.2 9.4 9.2 Fibre g 1.5 1.8 2.1 2.0 3.0 1.0 2.3 0.8 1.0 1.2 1.0 Protein g 6.2 7.7 7.8 7.5 7.7 4.0 3.8 3.9 3.7 3.6 3.7 Salt g 0.36 0.47 0.42 0.65 0.42 0.25 0.09 0.32 0.20 0.21 0.21 Vitamins B2 mg 0.21 0.21 0.21 B12 µg 0.38 0.57 0.57 0.57 0.57 0.38 0.38 0.38 0.38 0.38 0.38 D2 µg 0.75 1.13 1.13 1.13 1.13 0.75 0.75 0.75 0.75 0.75 0.75 E mg Minerals Calcium mg 120 144 144 144 144 120 120 120 120 120 120 Potassium mg 66 80 80 81 80 70 63 68 65 68 76 Low in Fat O P P P P P P P P P P Low in Sat Fat P O P P P P P O P P P Low in Sugars P O O O O P P P O O O Source of Fibre P O P P P P P O O P O

8 alternatives to yogurt Alpro multipack (4x125g pots) with no bits Raspberry with Cranberry Blackberry Blackcurrant with Elderflower Pomegranate Blueberry Cherry Pineapple with Passion Fruit Peach Strawberry with Banana Peach with Pear 125g 125g 125g 125g 125g 125g 125g 125g 125g 125g kj 396 384 391 400 386 393 410 401 418 413 kcal 94 91 93 95 91 94 98 95 99 98 Fat g 2.4 2.6 2.4 2.4 2.5 2.5 2.4 2.4 2.5 2.4 Saturates g 0.4 0.4 0.4 0.4 0.4 0.5 0.4 0.4 0.4 0.4 Carbohydrates g 12.1 3.0 11.9 12.6 11.8 11.7 12.9 12.6 13.4 13.1 of which sugars g 11.8 11.4 11.5 12.3 11.8 11.6 12.9 12.2 12.8 13.1 Fibre g 1.4 1.5 1.4 1.0 1.5 1.3 1.0 1.3 1.3 1.4 Protein g 4.5 4.6 4.5 4.5 4.5 4.6 4.6 4.5 4.6 4.6 Salt g 0.28 0.26 0.35 0.35 0.26 0.26 0.39 0.34 0.11 0.11 Vitamins B2 mg 0.26 0.26 0.26 0.26 0.26 0.26 0.26 0.26 0.26 0.26 B12 µg 0.48 0.48 0.48 0.48 0.48 0.48 0.48 0.48 0.48 0.48 D2 µg 0.94 0.94 0.94 0.94 0.94 0.94 0.94 0.94 0.94 0.94 Minerals Calcium mg 150 150 150 150 150 150 150 150 150 150 Potassium mg 98 63 100 79 86 63 97 104 112 100 Low in Fat P P P P P P P P P P Low in Sat Fat P P P P P P P P P P Low in Sugars O O O O O O O O O O Source of Fibre O P O O P O O O O O

Desserts and plant-based alternatives to cream 9 custard (UHT) Alpro desserts (4x125g pots) Ice creams (500g tubs) Plant-based alternatives to cream Vanilla Heavenly Velvet Vanilla Silky Smooth Chocolate Devilishly Dark Chocolate Sweet Creamy Caramel & Vanilla Coconut Hazelnut and Chocolate Single Coconut Cuisine (UHT) 100g 125g 125g 125g 125g 100ml 100ml 100ml 100ml 100ml kj 343 450 436 495 451 469 472 499 507 413 kcal 81 106 104 118 106 113 114 120 122 100 Fat g 1.7 2.4 2.4 2.9 2.3 5.4 5.6 6.4 10.2 8.8 Saturates g 0.3 0.5 0.6 1.0 0.4 1.6 2.6 3.6 1.2 8.3 Carbohydrates g 13.1 17.0 16.3 18.4 17.1 11.2 10.9 11.7 4.5 2.3 of which sugars g 10.0 13.4 13.1 14.8 13.5 9.2 8.6 9.9 1.6 1.5 Fibre g 0.5 0.6 1.4 1.8 0.6 6.7 8.5 5.8 0.4 0.0 Protein g 3.0 4.0 3.8 3.8 4.0 1.6 0.1 0.5 2.0 1.2 Salt g 0.14 0.18 0.18 0.18 0.18 0.12 0.12 0.11 0.14 0.08 Vitamins B2 mg 0.21 0.26 0.26 0.26 0.26 B12 µg 0.38 0.48 0.48 0.48 0.48 D2 µg 0.75 0.94 0.94 0.94 0.94 Minerals Calcium mg 120 150 150 150 150 10 6 Potassium mg 53 71 215 170 70 46 12 Low in Fat P P P P P N/A N/A N/A N/A N/A Low in Sat Fat P P P P P N/A N/A N/A N/A N/A Low in Sugars O O O O O N/A N/A N/A N/A N/A Source of Fibre O O O O O N/A N/A N/A N/A N/A

10 and health beans are part of the legume family. Both unfermented soya foods (soya alternatives to milk, tofu, soya mince) and fermented (tempeh and miso) have been part of the traditional East Asian diet for centuries 15, 16. isoflavones beans, like other plant foods, contain the natural plant compounds: phytoestrogens. is a rich source of the phytoestrogens called isoflavones 20. Isoflavones have a chemical structure similar but not identical to the human hormone oestrogen. Most importantly, isoflavones act differently in the human body and are far less potent (10,000 times weaker than human oestrogen) 21. foods given the all clear for cancer Cancer The 2015 extensive review by the European Food Safety Authority (EFSA) on the safety of isoflavones concluded that human data do not indicate any harmful effects on breast, thyroid or endocrine tissue of peri- and post-menopausal women 22. The AICR 2012 review of the scientific evidence also confirmed that 1-2 servings of soya foods can form part of healthy eating recommendations for those with or without cancer 23-29. could keep hot flushes away The menopause Up to 75% of Western women experience hot flushes, which contrasts strongly with 10-22% of Asian women who consume a traditional diet based on soya foods 30-33. Several studies show that consuming around 50mg soya isoflavones daily (2 servings soya foods) for 8-12 weeks can help lower hot flush frequency by 21% and severity by 26% 34. Heart health Lowers Cholesterol 17-19 a) foods, naturally low in saturated fat, often displace higher saturated fat foods in the diet. b) It is also thought that soya protein specifically reduces the body s natural cholesterol producing capacity. 15g soya protein daily = SOYA SOYA 2 glasses soya alternative to milk OR 100g soya mince/chunks See page 4 UCLP

Dispelling soya myths 11 foods have a long safety record of use in Asian populations where soya has been regularly consumed for thousands of years 15. Potential adverse effects have only been noted in laboratory and rodent studies and often with high levels of isoflavones 22. Aren t traditional soya foods healthier? Don t anti-nutrients in soya foods stop nutrients being absorbed? No. There is no evidence that fermented (miso, tempeh and natto) are superior to unfermented soya foods (tofu, soya alternatives to milk, soya beans, soya nuts). At least half of the total soya consumed in Japan and China comes from non-fermented foods 35,36. No. Naturally occurring oxalates and phytates in soya have the potential to impair the absorption of minerals such as iron, zinc and calcium. However, studies show these minerals are well absorbed from soya foods when eaten as part of a mixed diet. In addition, the phytate content can be significantly reduced during the processing of soya foods 37-41. Does soya harm child growth and development? No. Human studies consistently demonstrate no harm to children s development from the consumption of soya foods 44-46. Is soya safe for men? Yes. Human studies consistently demonstrate that regular consumption of soya foods do not raise oestrogen levels, upset hormonal balance or reduce testosterone levels in men; no adverse effects on fertility or sexual health have been reported 42-44. References 1. WHO Diet, Nutrition & the prevention of chronic diseases, 2003. 2. WHO Global Strategy on Diet, Physical Activity and Health, 2004. 3. PHE 2016. The Eatwell Guide. www.gov.uk/government/publications/the-eatwell-guide 4. J. I. Harland et. al. Nutr Bull 2012;37(4):324-343. 5. Scarborough P et. al. Eur J Clin Nutri 2012;66:710-715. 6. Macdiarmid JI. Livewell: a balance of healthy and sustainable food choices. WWF Report 2011. 7. Macdiarmid JI et al. Am J Clin Nutr 2012;96:632-639. 8. Macdiarmid JI. Proc Nutr Soc 2013;72:13-20. 9. WCRF/AICR Food, Nutrition, Physical Activity and the Prevention of Cancer: a global perspective. 2007. 10. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/ r2p_energy_density.pdf 11. HEART UK (2012). http://www.alpro.com/healthprofessional/files/download/3b3ef3ebc134933 12. Crowe FL. Am J Clin Nutr. 2013;97(3):597-603. 13. Whayne TF. Curr Cardiol Rep. 2014;16(6):491. 14. Bouvard V (AICR). Lancet Oncol. 2015;16(16):1599-600. 15. Messina M. J Natl Cancer Inst 2006;98: 1275 84. 16. Ref TBC Asian diets mix ferm and non-ferm. 17. Townsend N. Cardiovascular disease statistics, 2015. British Heart Foundation: London. 18. Jenkins DJA. J. Nutr. 2010;140: 2302S 2311S. 19. Anderson JW. J Amer Coll Nutr 2011;30(2):79-91. 20. Murphy PA. J Chromatog B: Analyt Technol Biomedl Life Sci 2002;777:129-138. 21. Messina M. Oncology 2013;27(5):430-7. 22. EFSA Journal 2015;13(10):4246 [342 pp.]. 23. AICR (2012). http://www. aicr.org/cancer-research-update/november_21_2012/cru-soysafe.html 24. WCRF/AICR CUP: www.wcrf.org/sites/default/files/breast-cancer-survivors-2014-report.pdf 25. Wu AH. Carcinogenesis 2002;23:1491 6. 26. Lee SA. Am J Clin Nutr 2009; 89:1920 6. 27. Korde LA. Cancer Epidemiol Biomarkers Prev 2009;18(4):1050-9. 28. Shu XO. Cancer Epidemiol Biomarkers Prev 2001;10:483-488. 29. Messina M. Nutr Cancer 2009;61:792-8. 30. Utian WH. Health Qual Life Outcomes. 2005;3:47. 31. Ho SC. Maturitas. 1999;33(3):219-27. 32. Chim H. Maturitas. 2002;41(4):275-282. 33. Melby MK. Menopause. 2005;12(3):250-257. 34. Taku, K. Menopause. 2012 Jul;19(7):776-90. 35. Maskarinec G. Br J Nutr 2008;100(2):424-9. 36. de Pascual-Teresa S. J Nutr Biochem 2006;17(4):257-64. 37. Fredlund K. J Trace Elem Med Biol. 20:49-57. 38. Heaney RP. Am J Clin Nutr,71:1166 9. 39. Lonnerdal B. Am J Clin Nutr. 83:103 7. 40. Sandberg AS. Br J Nutr 2002;88(Suppl. 30:S281 S285. 41. Zhao YJ. Nutr 2005;135:2379 2382. 42. Hamilton-Reeves JM. Fertility and Sterility 2010;294:997-1007. 43. Messina M. Fertility and Sterility 2010;93:2095-2104. 44. Strom. JAMA 2001;286(7):807-814. 45. Vandenplas Y. Br J Nutr 2014;111:1340-60. 46. Andres A. J Nutr 2015;145(5):871-5.

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