Milk is considered a necessity by many people. It’s mostly consumed as a beverage, poured into cereals, and mixed into smoothies, teas, and coffee. Despite its popularity, some people do not consume milk due to allergies, personal preferences, diet restrictions, or intolerance. If you don’t want to drink milk, you may opt to try plant-based milk (vegan milk). It is equally nutritious as cow milk. This article will highlight a list of some of the best plant milk alternatives and answer other related questions.
Is Vegan Milk Healthy?
Vegan milk sales have soared in recent years all over the world. This is because many people decided to become vegans. To put it another way, people realized that plant-based milk is a healthier option. Plant-based dairy products are often low in calories, fat, and protein but high in the water for optimal hydration. Other vegan kinds of milk are fortified with other vitamins and nutrients. For adult consumers, milk with less protein, fat, and calories has significant advantages.
A good example of why people choose vegan milk today is dairy milk’s effect on growth hormones. Dairy milk contains a lot of natural hormones. The ingestion of these hormones can result in a significant increase in insulin levels. It induces insulin-like growth factor-1 hormone production in your body (IGF-1).
Its function is to regulate the growth hormone in your body, which is naturally present in your blood. This hormone, however, has also been connected with the development of cancerous cells and other health complications. It’s also linked to acne because it causes your body to produce too much insulin. Vegan milk, on the other hand, is free of this hormone and less carcinogenic than cow’s milk.
The Best Plant-Based Milk Alternatives
Now that you know vegan kinds of milk are healthier, let’s look at some of the most popular varieties.
Soy Milk
Soy milk is a nonfat, cholesterol-free alternative to cow’s milk that is both natural and nutritious. Although it lacks the calcium content of conventional milk, protein-fortified, calcium-fortified, and vitamin-fortified options are widely available to the customers. Soy milk is a simple pastry or cooking alternative that offers a comparable outcome with a minor flavor variance.
One thing to consider when adopting soy milk is the impact of soybean growing on the global environment. Soybeans require a lot of water, and trees worldwide have been cut down to make way for more soybeans. As the soybean industry evolves, many soybeans are genetically engineered and treated with pesticides. So, If you’re considering adding soy milk to your diet, look for organic, locally produced soya beans to help minimize the overall effect on the environment.
Rice Milk
Rice milk is another great option for those who are allergic to nuts but still want a creamy taste. Rice milk is the most similar to actual milk in taste. However, it is fairly thin. If you want to make it a sweater, boil the rice and add sugar if necessary. Rice milk has a pleasant texture that goes well with soups and stews, while some recipes may find it too sweet. Because it’s so thin, thickening it without flour can be challenging. Rice production demands a lot of water, which is difficult to come by during a drought. Given the long history of rice farming worldwide, farmers have adopted sustainable methods and irrigation systems to reduce negative environmental impact.
Pecan Milk
Malk Organics, a nut milk company that makes expensive but delicious almond milk and other nut milk, has an organic pecan maple malk made from germinated pecans, maple syrup, and vanilla. With 140 calories, 6 grams of sugar, 11 grams of fat, 75 milligrams of sodium, 2 grams of protein, and no fiber in a cup, it’s more of a treat than other plant-based milk. It tastes great in coffee and turns a bowl of cereal into a special treat. However, you should keep in mind that it may increase the number of calories and sugar in your diet.
Coconut Milk
Coconut milk is a popular and creamy cooking ingredient made from the juice of coconut tissue. This ingredient works well in soups, vegan ice cream, coffee creamers, and curries. Coconut yogurt is also sold in stores, converting coconut into delicious vegan cheese. It has a low carbohydrate content and is naturally sweet. Coconut milk is less environmentally damaging than soy or almond milk, which is one of its best qualities. Less carbon is discharged into the atmosphere when more coconut palms are planted. This helps the environment by reducing greenhouse gas emissions and nourishing the soil.
Almond Milk
Almond milk contains half the amount of energy as regular milk. It’s a versatile ingredient that works great in granola, smoothies, and even regular meals. It’s gluten-free, and it’s great in desserts and cocktails. Regarding nutrition, almond milk lacks calcium and most of the protein found in almonds. This shouldn’t, however, worry you. You can purchase almond milk rich in calcium as well as vitamin D. If you opt for a non-fortified variety, ensure you’re getting these vitamins from somewhere else.
Regarding environmental effects, almonds require a stunning quantity of water compared to other alternatives. It requires roughly a gallon of water to process one almond. Almonds are mostly grown in California and the United States and are particularly vulnerable during droughts. It is, nonetheless, more environmentally friendly than cow dairy products and uses less water.
Hemp Milk
Out of all the hemp products on the market today, hemp milk is one of the healthiest nutritional picks. It’s made by blending peeled hemp seeds with water and is rich in calcium, magnesium, and vitamin D, depending on the degree of fortification. It also contains important minerals for immunological and cognitive functions. It includes o Omega-3, and omega-6 fatty acids are present.
There are 60 calories and 3 grams of protein in one cup of hemp milk. Hemp milk contains very little fiber when compared to milk produced from other seeds. Its flavor, however, is the major complaint. The super-nut flavor of hemp milk can be unpleasant if you’re used to the saccharine sweetness of other plant-based alternatives.
Banana Milk
This alternative is sugar-free and nut-free. Bananas have a naturally sweet flavor. Its milk has a distinct flavor and makes a rich, creamy base for smoothies. Banana milk has 60 calories, 3 grams of fat, and 15 milligrams of salt per cup, less than many other plant-based kinds of milk. There’s also 1 gram of fiber and 1 gram of protein in it.
Oat Milk
In its most basic form, oat milk is made from a mixture of oats and water. Manufacturers tend to add additives like oil, gum, and salt to achieve the desired flavor and texture. The taste of oat milk is pleasant and naturally sweet. It can be used for milk in cooking and is delicious in smoothies and muesli. Oat milk has the same amount of calories as milk but up to double the carbohydrate content and half the protein and fat content. Oat milk is a form of dietary fiber that is high in total fiber and beta-glucan, and it passes through the intestines as a thick gel.
The beta-glucan gel bonds to lipids, making it impossible for it to be absorbed by the body. This reduces cholesterol levels, especially LDL cholesterol, associated with an increased risk of heart disease. Drinking 750 ml of oat milk every day for five weeks reduced total cholesterol by 3% and LDL cholesterol by 5%. According to studies, beta-glucan promotes postprandial satiety and lowers blood sugar levels. Oat milk is relatively affordable and easy to make at home.
Quinoa Milk
Quinoa is a high-protein cereal, and quinoa milk is a nutrient-dense alternative to dairy-free options. It has all of the necessary amino acids. It contains a lot of fiber and critical nutrients such as zinc, magnesium, and amino acids. It’s not widely available currently, but it’s simple to make.
Macadamia Milk
Most macadamia nut milk is made up of water and about 3% macadamia nuts. It’s a fresh product in the market. It has a richer, creamier flavor than most plant-based kinds of milk, and it’s delicious on its own or in coffee and smoothies.
Regular milk has one-third the calories and half the fat of macadamia milk. It also contains less protein and carbohydrates. The calories are very low, with an 8-ounce cup containing only 50-55 calories. This is a great option for people who want to reduce their calorie consumption.
Because of its low carbohydrate content, it is good for people with diabetes and anyone looking to cut down on their carbohydrate intake. Furthermore, an 8-ounce cup of macadamia milk has 3.8 grams of healthy fats, which are an excellent part of your health. You can minimize your chances of high blood pressure, high blood cholesterol, and heart disease by substituting saturated fats and carbohydrates in your diet with these fats.
What to Look For When Buying Vegan Milk
While shopping for vegan milk, there are a few things to keep a look out for. Here is a highlight of some of them.
- Choose a brand of vegan milk with the lowest calories. If you’re trying to stick to a low-fat diet, rice or oat milk are better options than soybeans and almonds, which are naturally heavy in fat. However, low-fat and nonfat soy milk are available.
- Make sure the plant-based milk doesn’t contain any oil. This is common with refrigerated dairy milk but not with long-lasting milk. Plant-based milk is often inexpensive, and you can purchase it in bulk to avoid running out in the middle of a preparation.
- Choose your plant-based milk depending on your need. Alternatives to coffee milk include oats, cashew nuts, soy, and macadamia milk. You can use soy or almond milk instead of milk in muesli. If you want a taste similar to cow’s milk, go for quinoa milk or pea milk. They are also excellent alternatives. If you want to up your protein intake. When baking, if a specific alternative isn’t specified in the recipe, try almonds, cashew nuts, or oat milk instead.
- If at all feasible, select sugar-free vegan milk. If you want sweetened versions, just watch the sugar content. It’s not hard to add a small amount of flavor to plain or vanilla plant-based milk. Due to the high sugar content and flavorings, chocolate-flavored plant-based milk is not recommended for daily drinking. It’s like a dessert in a glass.
Conclusion
While animal milk is an important part of the human diet because it offers the necessary nutrients not found in other meals, plant-based milk is preferred. It is healthier, more nutritious, and less expensive, as described in this article.
