Plant-based milk such as almond milk, soy milk, oat milk and rice milk have grown exponentially in popularity in recent years as more people switch to a vegan or plant-based diet. These milk alternatives are made from plant sources rather than from cow's milk. They provide similar nutritional profiles to cow's milk but are often lower in calories and saturated fat.
Nutritional Profile of Popular Plant-based Milks
Almond Milk
Made by blending almonds with water, almond milk is lower in calories than cow's milk but also lower in protein. An 8 ounce serving of unsweetened almond milk contains only 60 calories compared to over 100 calories in cow's milk. However, it only has 1 gram of protein versus 8 grams in cow's milk. It is lactose-free and contains vitamin E which is an antioxidant. Almond milk is a good source of calcium but the calcium may not be as well absorbed as the calcium in dairy milk.
Soy Milk
Soy milk is made from soybeans and water and is high in protein, containing 7 grams of protein per 8 ounce serving, comparable to cow's milk. It is lower in fat than cow or almond milk, containing only 4 grams of fat versus 8 grams in cow's milk. Soy milk contains various important vitamins and minerals including calcium, vitamin B12, potassium and magnesium. The protein in soy is a complete protein, containing all the essential amino acids. Soy milk is lactose-free and may help reduce risk of osteoporosis.
Oat Milk
A relative newcomer to plant-based milks oat milk is made by blending oats and water. An 8 ounce serving contains only 130 calories and 2 grams of protein. It is lower in fat than cow's milk containing only 3 grams of fat. Oat milk is naturally sweet and creamy tasting. It is a good source of vitamins, minerals and antioxidants. Oat milk is easily digestible and useful for people with gluten or nut allergies.
Rice Milk
Made from rice and water, rice milk has a very mild flavor and is lower in fat and calories than cow's milk containing only 110 calories and 2.5 grams of fat per 8 ounce serving. However, it is low in protein providing only 0.5 grams per serving versus 8 grams in cow's milk. Rice milk contains small amounts of vitamins and minerals but is low in calcium. It is suitable for people with lactose intolerance or nut allergies.
Health Benefits of Plant-based Milks
Lower in Saturated Fat and Calories: All popular plant milks are lower in saturated fat and calories compared to cow's milk. For example, an 8 ounce serving of almond milk contains only 60 calories versus 150 calories in whole cow’s milk. This makes plant-based milks a better choice for weight management.
No Lactose: As plant milks are made from plant sources and not animal milk, they do not contain the milk sugar lactose which can cause digestive issues in lactose intolerant individuals. This makes plant milks a suitable alternative for nearly 65% of the world's population who are lactose intolerant after infancy.
Type 2 Diabetes Prevention: Regular consumption of soy milk has been shown to help control blood sugar levels and reduce risk of developing type 2 diabetes, according to various studies. The protein and fibre content in soy milk plays a role in maintaining healthy blood sugar levels.
Heart Healthy: The unsaturated fatty acids and plant sterols present in almond and soy milk help reduce LDL or bad cholesterol and maintain healthy HDL cholesterol levels, lowering risk of heart diseases. Studies have shown soy milk consumption may reduce risk of stroke as well as heart disease.
Bone Health: While cow’s milk is naturally rich in calcium which is important for bone health, many plant milks are also calcium-fortified and provide comparable amounts of bioavailable calcium. Calcium from plant milks appears to be well absorbed by the body, potentially helping prevent osteoporosis as well as reduce bone fracture risk.
Versatility and Sustainability: Plant-based milks can be easily substituted in tea, coffee, smoothies or other recipes where dairy milk was previously used, allowing flexible switching to plant-based eating. No animals are harmed in the production of plant milks, making their production more sustainable and eco-friendly than dairy milk.
Whether used as an alternative beverage or cooking ingredient, plant milks are a healthy, sustainable and increasingly popular substitute for cow's milk. Providing similar nutrition profiles to dairy milk but with some health benefits, plant milks present an excellent plant-based option. As more varieties emerge, there are milks to suit many preferences including those who want lower fat, higher protein or who need to avoid dairy, nuts or soy. Their growing availability means it's now easier than ever to enjoy a plant milk daily and support sustainable food choices.
Drawbacks of Plant-based Milks
Higher in Sugar: Some commercial plant milks are sweetened with additives like sugar, coconut sugar or date paste to improve taste. The unsweetened or unflavored varieties are preferable from a health standpoint with little to no added sugars. Homemade milks avoid this issue.
Nutrient Deficiencies: While fortified, some plant milks lack important nutrients naturally found in cow's milk like vitamins D and B12. Regular consumers may need to take supplements or obtain these nutrients from other foods when relying solely on plant milks as a beverage.
Texture and Flavor Variations: The texture of plant milks can range from thin and watery to thick and creamy depending on the base ingredient and added gums or starches. Flavor profiles also vary significantly between different milks. Some require an adjustment period or acquired taste compared to cow's milk.
Processing Concerns: Most commercial plant milks undergo extensive processing including high heat treatments and have a long shelf life due to added oils and stabilizers. Less processed milks may provide better nutrition but have a shorter shelf life. Consumers wishing to limit processed foods may prefer homemade nut or grain milks.
Higher Price: Plant milks can be significantly more expensive than cow's milk, especially when buying popular brands from the grocery store. Homemade options or shopping sales can help control costs. However, their rising availability may see plant milk prices come down in future.
The plant milk industry has come a long way in addressing initial challenges with nutrition, taste and cost. With improvements in formulation and production techniques, most concerns are being resolved and plant milks now offer an exciting and healthy beverage alternative for people across dietary preferences. Increased awareness about their benefits as well as greater availability will see continued rise in their popularity in upcoming years.
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