Consuming plant-based alternatives has become something of a trend nowadays. The benefit of this is that there is something in store for everyone. Whether you are vegan, lactose-free, or allergic to coconut, soy or tree nuts, grocery stores today have something or the other that will meet your requirements. Plant based milk is one of those products.
As per the nutritional content, commercial versions of legume, seed, and nut-based milk contains different amounts of fibers and proteins (normally 1-4g per cup serving), mostly because they are blended predominantly in water. Hence, these types include about 100 calories lesser than the animal-based one.
Consuming lesser calories is actually good for your health. Because of this factor, more than 50% of adults around the world prefer plant-based milk. You will see a lot of varieties in the market. So, how do we know which dairy-free product is right for us? Here are some different types of vegan milks from my kitchen advisor:
Oat Milk
Oat milk is created by soaking and blending whole oats in water. Hence, it has a very creamy texture and an unsurprisingly oaty taste. It is packed with a lot of fiber and fortified with minerals and vitamins like riboflavin, Vitamin D, calcium, etc. that keeps your eyes and skin healthy.
However, the oat type is not gluten-free; if you have an intolerance to gluten, you may want to avoid it and look for another dairy-free product that will be safer for you.
Soya Milk
As the name suggests, it is based on soaking soya beans that are ground into a liquid and then boiled to form milk. This plant-based milk contains all the essential amino acids and has also be linked to lowering LDL levels (bad cholesterol) and blood pressure.
If you have an allergy to soya, you may have to choose another product.
Coconut Milk
It should not be mistaken for the tinned one that is used for cooking. This fantastic milk alternative is made by blending grated coconut in boiling water and then separating the liquid. It can even work wonders for sweet-tasting coffee. However, it is lower in fats and doesn’t contain many medium-chain triglycerides.
Almond Milk
Our plant based milk comparison would be incomplete without the mention of this widely consumed product variety. Research even indicates that it is the best alternative for children as well as adults who suffer from allergies or intolerances to milk.
It has much less saturated fat and more unsaturated fats. The healthy fats allow people to lose weight and keep it at bay. However, it is low in calories and protein, which may not be ideal for children.
If you want to consume this type, you may have to add in additional calories and proteins such as beans and fish, in order to meet your daily requirements. Some manufacturers do add some amount of calcium to reach the nutritional content of cow’s milk. It also comes in many flavored varieties.
Hemp Milk
Of all the available hemp products in the market these days, it is the best choice from the point of view of a nutritionist. It is made by blending hemp seeds with water and is a significant source of calcium, Vitamin D, and magnesium. Your immune system will benefit considerably, too, as it contains essential omega-3 and omega-6 fatty acids in addition to protein.
However, there isn’t much fiber here. Also, the taste is the biggest issue for people. Its nutty flavor can be too bitter for people who are used to the sweet-tasting flavor of other plant-based milk.
Cashew Milk
It is the creamiest of them all. It has Vitamin K, which is essential for bone growth and blood clotting after an injury.
It may not be the wealthiest milk alternative when it comes to protein content, but it does contain proper proportions of healthy fat. It is usually fortified with Vitamin A, D, B-12, and calcium.
Quinoa Milk
This type has more protein and fibers than any other grain type. It is also naturally gluten-free, so you wouldn’t have to worry about being allergic. It has all the essential amino acids and is rich in magnesium, iron, and zinc.
It has a well-identifiable nutty flavor that can go well with cereal and oatmeal. It doesn’t have a lot of quinoa, so the nutritional value may not be as high. It usually contains sweeteners, thickeners, and flavors.
Pea Milk
A lot of people may not have heard about this, and it may appear quite strange at first. But fret not, the milk isn’t green. It has a decent amount of protein, and a slight aftertaste as some pea milk manufacturers add oils to it.
It also has only 1/3rd the saturated fat and 50% more calcium than cow’s milk. Since it also uses very little water or fertilizer, it is also the most eco-friendly alternative on our list.
Flax Milk
This one is relatively new and is made by flaxseed oil with water. It has amazing amounts of omega-3 and is free from lactose, soy, or nuts. The only downside to it is the fact that it doesn’t contain protein and has poor flavor.
If you find flax milk with protein, it is usually because of the addition of pea protein. It can work well for cereals, baking, coffee, or tea. It is easy to make also, but some manufacturers use additional thickeners, flavors, and proteins, which doesn’t ring right to us.
Conclusion
Hopefully, through this article regarding milk alternatives, you have gained new information on the different types that you can consume. They all have their selling points, and some may objectively be better than others.
So, the next time you are out in the market, try to get plant based milk instead of cow milk and see what difference it brings to your life.
What’s your opinion on this? Did you try anything else, or do you stick with cow milk? Let us know in the comments!
Author Bio:
Archie was a builder for more than 40 years. Mainly after his retirement the enthusiastic electrical works in garden and writes for a blog mykitchenadvisor.com to keep himself occupied. His many years of experience can get you the right tool reviews whether it is a drill, welding machine or so. An impressive fact to note about him is that almost everything in his house is a representation of his skills made by his hands.