Plant-based milk and their properties
Milk plays a critical part in people’s diets. Earlier it was only cow’s milk; today, there are plenty of non-dairy alternatives. Non-dairy milk is for people who don’t prefer cow’s milk due to dietary restrictions, personal preferences, allergies, or lactose intolerance.
Plant-based milk has become increasingly popular, and even those who drank cow’s milk earlier have started liking non-dairy milk. The options for non-dairy milk are endless, but the beverage that continues to receive people’s attention is oat milk.
Other plant-based milks available in supermarkets are soy milk, almond milk, coconut milk, pea milk, rice milk, cashew milk, and hemp milk are other plant-based milk available in supermarkets.
Soy milk: Soy milk is made from soya beans, and most brands fortify it with calcium and vitamin D. It is creamy in texture, rich in protein and omega-3 fatty acids, and low in sugar. It is best for people who have high cholesterol levels.
Almond milk: Almond milk is produced from almonds, and it has a rich texture and flavor. It is low in proteins, carbohydrates, and calories but an excellent source of vitamin E. Some brands fortify it with calcium and vitamin D. It is ideal for people trying to manage their weight.
Coconut milk: Coconut milk is made from the white flesh of mature coconuts. It has a creamy texture and thick consistency. The milk of coconut is rich in lauric acid that has antimicrobial and anti-inflammatory properties. It is high in saturated fat and good for people suffering from nut allergies.
Pea milk: Pea milk is also known as ripple milk. It is produced from yellow peas. It has a smooth taste and higher protein content than other plant-based milk. Generally, it is fortified with vitamin A, vitamin D, and calcium and is low in calories.
Rice milk: Rice milk is obtained from boiled brown or white rice. It is low in fat and slightly foamy in appearance. It is low in protein and has no cholesterol. Most brands fortify it with calcium, vitamin B12, and vitamin D. It is suitable for people trying to lose weight.
Cashew milk: Cashew milk is made from cashews and has a rich and creamy consistency. It has potassium, magnesium and polyunsaturated, and monounsaturated fatty acids. It may boost immunity and heart health and improve skin health, and it is for those looking for milk with low carbohydrates and some fat.
Hemp milk: Hemp milk is from hemp seeds, and it is low in calories and high in protein. The healthy omega-3 and omega-6 unsaturated fats in hemp milk help lower cholesterol levels. Most brands add other ingredients to hemp milk to improve its taste and texture.
Oat milk: The milk made from oats has a smooth, mild, and creamy flavor and is rich in fiber, carbohydrates, phosphorus, manganese, vitamin B1, folates, iron, and zinc. The benefits of milk from oats are
- It has beta-glucan, a soluble fiber, which helps lower cholesterol levels in the blood and reduces the risk of heart disease.
- It is low in fat and is perfect for people with a slow digestive system.
- It is safe for people with dairy, soy, or nut allergy.
With all these benefits, oat milk is considered one of the best options for people looking for plant-based milk.
While buying non-dairy milk, people must ensure that it doesn’t contain oil, and those trying to follow a low-fat diet must pick the brand with the lowest amount of fat. It is best to check the nutrition facts and pick one fortified with vitamin B12, calcium, and vitamin D. People should choose plant-based milk according to their needs and change if they are unsatisfied with the taste or nutritional content.