Alternative solutions for people who are lactose intolerant or people who want to avoid animal dairy products. All of us at some point have suffered from indigestion, mucus congestion, nausea, or even lactose intolerance.
Plant-based milks as well as some nut desserts offer several health benefits and make them a very interesting and attractive option.
But how nutritious are plant-based milks and to what extent can they be compared to cow’s milk?
Although plant-based dairy products do not offer the protein content of animal-based dairy products, they are rich in nutrients. They’re lower in calories than cow’s milk, and many have at least the same (or more) calcium and vitamin D. Many plant-based dairy products even contain fiber, a nutrient you won’t find in cow’s milk.
Additionally, for those looking to cut back on carbs, dairy products are a wise choice. Most brands contain only 1 to 2 grams of carbohydrates per cup, compared to 12 grams in 1 cup of cow’s milk.
1. Almond milk
Popular milk made from water and almonds, which are filtered to remove solids. It is recommended for children who are in development and for people who need nutritional supplements. Due to its good calcium content, it may be the ideal choice among herbal drinks.
In terms of taste, almond milk has a mild taste and leaves a creamy mouthfeel. Beware of commercial almond milk as it often contains sweeteners.
Almond milk is rich in antioxidants and vitamin E, while it is low in fat and contains less protein than cow’s milk. Almond milk has only 40-60 calories per cup. However, it is a better source of protein compared to rice, oat or quinoa drinks.
It is a good drink alternative to milk, with some nutritional value. It can replace cow’s milk, but check that there is no added sugar. Keep in mind that a homemade almond drink certainly has a fuller and sweeter flavor, but it has much less calcium than commercial calcium-fortified almond milks.
2. Coconut milk
Coconut milk has an amazing flavor that can be used in both sweet and savory dishes. It adds a great tropical feel to any dish. Coconut milk may look like milk, but they have nothing else in common. Coconut milk is high in saturated fat and calories and should not be part of our daily routine for long.
The good thing about this drink is that the saturated fats are medium chain, and more specifically lauric acid, which is converted into monolaurin. Monolaurin is effective for the treatment of candida albican, it also has effects on bacterial and viral infections. Coconut milk does not contain calcium, which is a big minus. It is quite high in saturated fat – even the “light” versions, so use it sparingly.
3. Oat milk
Oat milk has a mild fruity taste. It’s not particularly creamy or full of flavor. The taste it leaves in the mouth is quite watery. Oat milk (as well as oats) contains a type of fiber called beta-glucan, which can help lower cholesterol. Like other grain-based milks, oat milk is low in fat. Just be careful, if you are sensitive to gluten, you may not be able to consume oat milk unless it is labeled as ‘gluten free’.
It also has a low protein content. As with most plant milks, there may be added sugar or some sweetener, so make sure you choose the sugar-free version.
Oat milk is ideal for those with nut or soy allergies. Due to the fact that it has small amounts of protein, it is not suitable for recipes with a creamy texture, since it cannot ‘bind’ the food/dessert. Try it to lower your cholesterol.
4. Rice milk
Rice milk has a very mild subtle flavor and is very sweet. Its sweetness comes from the processing of the brown rice from which it is derived. It has a delicate and watery mouthfeel. Compared to cow’s milk, rice milk is quite low in protein (0.3% protein compared to 4%), so don’t rely on it to fill you up. Look for a product with added calcium to keep those bones strong.
Rice milk is a good choice for those trying plant milk for the first time, as it is quite palatable. Also, rice milk is the most hypoallergenic, so it is excellent for people with intolerances and allergies, but the rest of the population, and especially children due to its high content of arsenic, would be better off skipping it. Another vegetable milk that is not suitable for recipes with a creamy texture since it does not manage to ‘bind’ the food/dessert. It can be quite sweet so it is best not used with salty foods.
5. Soy milk
Soy milk has quite a distinctive taste, which is not unpleasant but takes some time to get used to. It has a rich and creamy texture similar to cow’s milk. Soy milk has about 8-10g of protein per cup. As with most plant milks, sugar can be added, so check if you’re looking for something without sugar or sweeteners. Soy milk is the most nutritionally comparable to cow’s milk, and has the highest protein content of all plant milks. So, you get a healthy dose of protein and good fats in each serving.
Soy milk is a good swap if cow’s milk is avoided. It contains the most nutritional value compared to all other herbal drinks and is also the most widespread. Soy milk can be used in most recipes. If you do not wish to consume genetically modified products then you should probably avoid consuming soy milk.
6. Walnut milk
Of all plant milks, walnut milk is most suitable for cases of diarrhea. In America, its consumption is becoming more widespread because it has been proven to be the drink with the highest content of natural antioxidants. It prevents cardiovascular diseases, as well as diabetes.
According to various studies, it is more beneficial than other antioxidants, such as oranges, spinach, carrots, or tomatoes. It has an amazing combination of vitamin E, omega-3 and omega-6 fatty acids, polyphenols and trace elements such as selenium, copper, zinc and magnesium. It is ideal for your health and the health of your whole family.
7. Quinoa milk
Quinoa has a distinct taste – mild – just like milk. It’s quite watery and thin in feel, so don’t expect it to add much flavor to your recipes. Quinoa milk is similar to rice milk in terms of nutrition. It contains very little protein (0.05%).
Quinoa milk is one of the newest plant-based beverages, and is an excellent choice for those with allergies to cow’s milk protein, nuts, and soy. It has quite a low nutritional value compared to its cost, so it might be best to use it in combination with other herbal drinks.
Plant milk: What to look out for
Added sugars are something you must look out for in the packaging of the milk you have chosen. It is very likely that sugar is not referred to by this name but other similar terms are used such as: Maltodextrin, Corn Syrup, Malt Syrup, Maltol, Barley Malt, molasses, or foreign names such as “evaporated cane juice”. Check that the sugar in the product you have chosen does not yield more than 12 g. per portion.
Sodium can often exceed the permissible limit, so pay attention to its content.
Check the additives well. One of the most common stabilizers/thickeners is carrageenan. It is used both in vegetable milks and milk creams, ice creams, candies, etc. Recent research shows that carrageenan can cause gastrointestinal inflammation and even colon cancer in animals at high doses. If you suffer from inflammatory bowel diseases it would be good to avoid products containing carrageenan. It should also be avoided in children.