Madeleine Hull
There are many plant-based milk alternatives to cow's milk, including those made from legumes, nuts, seeds, and grains. The most popular plant-based milks include almond, soy, coconut, rice, and oat milk. People may choose to drink plant-based milk due to allergies or intolerances to cow's milk, or because of ethical concerns. Plant-based milk is also better for the environment, as it requires less water and land to produce. However, plant-based milk is generally lower in protein and other nutrients than cow's milk, so it's important to check the labels to ensure you're getting the nutrients you need.
| Characteristics | Values |
|---|---|
| Reasons for choosing plant-based milk | Lactose intolerance, dislike of milk, vegan lifestyle, concerns about inflammation, Crohn's and Colitis, concerns over antibiotics, pesticides, or hormones, ethical concerns |
| Types of plant-based milk | Legumes (soy and pea protein), Nuts (hazelnut, almond, cashew, walnut, coconut, pistachio), Seeds (hemp, sesame, flaxseed), Grains (rice, oat, quinoa) |
| Health benefits of plant-based milk | Lower in fat and calories, fewer calories, less protein, environmentally friendly, less sugar, lower risk of breast, uterine and prostate cancers |
| Drawbacks of plant-based milk | Less protein and other nutrients than cow's milk, may not be suitable for children, some people may be allergic to nuts or soy |
What You'll Learn
Soy milk
In the United States, fortified soy beverages are included in the dairy group of the Dietary Guidelines for Americans because they have key nutrients similar to those found in milk. The Dietary Guidelines recommend choosing products that are higher in protein, vitamin D, calcium, and potassium and lower in saturated fat and added sugars.
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Almond milk
Benefits of Almond Milk
Comparison to Other Plant-Based Milks
Considerations
When choosing almond milk, it is important to read the nutrition labels as some brands may add thickeners, sugars, or other ingredients that can affect the overall health profile of the product. It is also important to note that almond milk does not heat up as well as other plant-based milks due to changes in protein form when heated.
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Coconut milk
In terms of nutritional content, coconut milk is lower in calories, fat, protein, and sugar when compared to cow's milk. It has a higher amount of sodium and potassium. It is also a good source of calcium and vitamin C.
When choosing a coconut milk product, it is important to read the nutrition label and choose unsweetened varieties to avoid added sugars. Additionally, some brands may contain thickeners and other ingredients that can affect the overall healthiness of the product.
Overall, coconut milk is a viable option for those following a plant-based diet, offering a range of potential health benefits and versatility in cooking and drinking. However, as with any plant-based milk, it is important to consider the specific nutritional needs and ensure a balanced diet.
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Rice milk
However, rice milk contains almost twice as many grams of carbohydrates per serving as cow's milk, and it is recommended to limit sugar-containing beverages. It also has a high glycemic index, meaning it leads to a higher increase in blood glucose after consumption. This makes it a less suitable option for those with diabetes or at risk of diabetes.
When purchasing rice milk, it is important to look for fortified varieties, as rice milk naturally falls short of key nutrients such as calcium, vitamin A, and vitamin D. It is also important to check for added sugars, especially if choosing flavoured rice milk.
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Oat milk
The taste and texture of oat milk are similar to those of cow's milk, making it a good option for those transitioning to a plant-based diet. It is also a good choice for coffee lovers, as its viscosity makes it an excellent creamer, and its slightly nutty, oaty flavour complements roasted coffee notes.
However, oat milk may not be suitable for those with coeliac disease, as it may contain gluten. Oats are often grown and processed in the same facilities as wheat, and equipment is often shared, leading to potential cross-contamination. Therefore, those with gluten intolerance should opt for certified gluten-free oat milk.
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Frequently asked questions
Plant-based milk is an option for people who are lactose intolerant or allergic to dairy milk, or who follow a vegan lifestyle. It is also better for the environment and animals, as no animal products are used in its production.
Plant-based milk is typically categorised by its plant base: fruit, grain, legume, nut, or seed. Examples include banana, rice, pea, almond, and hemp milk.
Plant-based milk is generally lower in fat and calories than dairy milk. It is also environmentally friendly, as it requires less land and water to produce than dairy milk.
Plant-based milk is generally lower in protein and other nutrients than cow's milk. It may also be more expensive than dairy milk.
While plant-based milk can be a good way to introduce nutrients into a child's diet, it is important to consult a pediatrician or physician to ensure that it is appropriate for young children.
