7 Healthiest Plant-Based Milk Alternatives
People are on the way to give up dairy products nowadays. The reason can be their intolerance for dairy products or the increasing trend of being a vegan and opting for cruelty-free food products. Whatever the reason is, the population is inclining more towards the search for an alternative for dairy.
Are you also looking for an ideal substitute for dairy milk?
Then, here’s what you need to know. We all know that milk is very essential to derive Vitamin – D, calcium, and protein in our body. Although several people are allergic to dairy products and to compensate for their daily vitamins and minerals requirements, they opt for alternatives.
Plant-based milk is one such alternative. These days, plant-based milk is creating a great buzz in Dubai and globally. Almost all the popular eating joints, restaurants, etc. sell it. People have become conscious and are looking for options to get food and a diet which does not involve animal suffering and abuse. Hence, many non-vegetarians have turned into vegetarians and vegans. We admire the feeling and judgment of the people and help in their resolution by catering to their needs of the vegan diet plan. This diet plan is tailored specially for the people going the veganism path. The plan is basically the stringent style of the vegetarian diet plan prepared by our expert chefs, avoiding all kinds of animal produces.
What is plant-based milk?
Plant milk is also known as Vegan, nut, or alternative milk. A plant juice that resembles the color, texture, taste, and qualities of milk and is made from a water-based plant extract for flavoring and aroma. This type of milk is also good for people who like to eat veg or vegans. This vegan milk is also used for producing other products. As per many researches, plant-based milk is way healthier than animal milk. Studies explain the benefits of how replacing your beverages with plant-based milk can be beneficial for you.
Choosing the right brand is extremely important as a lot of companies adulterate it. You must go for the milk which gives maximum health benefits rather than sticking to any specific brand. The majority of the milk alternatives are diluted with water and are processed which can be harmful to the body. Various unhealthy chemicals and ingredients are also added for texture, color, and flavor. So, it’s better to opt for homemade or manually processed milk than to consume a chemically processed one.
Obese people who want to reduce their weight opt for alternative milk for low carb and low calories.
Benefits of plant-based milk
The most spoken advantages of plant-based milk are:
- This milk is enriched with minerals and vitamins
- This milk is completely cholesterol-free
- It is very low in fat and has a good combination of mono- and polyunsaturated fats
- Vegan milk is the best substitute for people who have digestion problems or are lactose intolerant
There are different types of plant-based milk available in the market. Below mentioned are some of the most popular of them:
1. Rice milk
Made from rice, this milk is easily digestible but has a very low content of protein. In comparison to other plant-based milk, rice milk has higher carbohydrate content. It also has a high glycemic index of around 78-90. It is a great substitute to be used as nut milk. Commercially, it is sold by adding flavors to it in order to remove its unsweetened nature. Though, it is not much nutritious as cow’s milk, yet, its popularity is rising day by day. It is one of the tastiest alternatives which is preferred just because of its taste.
2. Oat milk
This milk is also another famous dairy-free milk. It has a creamy texture which differentiates it from other plant-based milk. Oat milk goes really well with cooking as it doesn’t break down while heating. This milk has low protein content which is a drawback of using this vegan milk. It has a glycemic index of around 69. This gluten-free milk is beneficial for your bones and heart health as it contains beta-glucans which is a soluble fiber. Owing to its rising popularity, it can be easily found online and in grocery stores.
3. Almond and other nuts milk
Almond milk is the most famous alternative milk. Nut milk is prepared by blending nuts or grains with water and then the solids are removed from the blend by straining it off. Contents of nuts are really low in such milk. Nut milk is low in every profile like calories, proteins, carbs, and fats. Several companies are using other plant-based milk to boost up their protein content. In nut milk, almond milk is the most preferred and used by consumers. Cashew milk is in the second position in the list of best nut milk as it is power-packed with nutrients and also has anti-cancer qualities.
4. Pea protein milk
Also known as ripple milk, this pea protein is the newest addition to plant-based milks. It contains the same amount of protein and calcium as dairy milk. It also includes Vitamins and iron. Ripple milk is basically prepared from yellow peas. It is the best source to eradicate bad symptoms like bloating, gas and diarrhea. It is also low in carbs and sugar. It also contains sunflower oil which is enriched in Omega-6 Fats and low in Omega-3 fats. This combination makes it a better option for diet-conscious people.
5. Soy milk
Soy milk is low fat, nutrient-dense and closest to dairy milk in protein and carbohydrates content. It is calcium-fortified. This milk has low glycemic content of between 16-45. You can get 90 to 100 calories, 4-5 grams of carbohydrates, 7-8 grams of protein, and 4-5 grams of fat from one cup of unsweetened soy milk. This is one of the most natural plant-based milk which is low in fat. It is the best option for babies who are not on breastfeed and also lactose intolerant. The mothers can go for soy milk rather than feeding the powder milk to their kids.
6. Coconut milk
Extracted from the white flesh of coconuts, this milk has a very strong coconut flavor and is also adulteration-free. The milk is prepared by mixing the white skin of mature coconut with water. It is a high-calorie food and is enriched with various vitamins and minerals and also has saturated fat. Coconut milk has three times the saturated fat as cow’s milk and is good for undernourished children. It is entirely different from coconut water which is extracted from the green coconut and occurs naturally.
7. Hemp Milk
Hemp milk is a popular plant-based milk substitute. It is made from whole hemp seeds, that are rich in high-quality plant protein, healthy fats, and minerals. Hemp milk is obtained by mixing water with hemp seeds.
This plant is also used to make marijuana, but hemp milk made from hemp seeds does not cause mental changes caused by the effect of marijuana, and only contains trace amounts of the psychoactive compound tetrahydrocannabinol (THC).
Drinking hemp milk can promote skin health and prevent heart disease. Hemp milk has an earthy, nutty taste and creamy texture. It can be used instead of milk in smoothies, coffee, and cereals.
With the availability of various brands in the market, it is an arduous task for the consumer to pick the correct brand. You should keep an eye on nutritional labels like ingredients, fat, artificial sweeteners, and calcium content. Although only consuming plant-based milk is not a great idea, you must include other things to meet up your daily requirements.
In today’s time, even sportspersons and athletes are turning into vegans and opting for the meatless diet. If you are also into sports and in dilemma about which way to go either a vegetarian or non-veg diet, we can help you in making a decision. Our team of experts provides all types of diet plans specially customized for athletes.
In a nutshell, we can say that plant milk is cruelty and lactose-free, also it is good for the environment. So, are you still thinking about it? Envisage the change and we are just one call away.