Everything you need to know to choose the best vegetable milk

Vegetable milk is increasingly consumed by those who want to eliminate cow’s milk, by intolerance or simply by choice. There are different types of vegetable milk on the market and the differences are perceived in terms of flavor, color and consistency.

Why choose vegetable milk?

Allergic or intolerant people choose vegetable milk but also those who do it for ethical or personal reasons. Vegetable milk is (tendentially) less caloric, without saturated fat and rich in protein and vitamins and these elements make it an excellent substitute for cow’s milk in subjects who choose not to drink or who can not.

How to choose vegetable milk?

The same considerations we take in the choice of cow’s milk, if not more, should be followed in the choice of vegetable milk. First of all, it is always necessary to check the origin (in particular if we talk about soy), so that organic and traceable crops are preferred. Sugar or sodium added products should also be avoided, but also those with unspecified vegetable oil (often adding sunflower oil to consistency, but plant-free without any oil).

The contraindications of vegetable milk

Although it is useful for allergic or intolerant subjects, vegetable milk can in turn trigger allergic reactions. Soy, but also nuts and almonds can trigger allergies in the predetermined subjects and therefore be taken with caution.
All plant litters are nutrient-free, but also calcium and vitamins free, so it is to be administered at children parsimoniously or under medical control; there are fortified litters on the market that are suitable for natural deficiencies.

The different types of vegetable milk

There are different types of vegetable milk and each one has different characteristics that make it more or less suitable for certain preparations or moments of the day.

Soy milk

It is the best-known vegetable milk, which is now also available in coffee shops as a substitute for cow’s milk; its peculiarity is to be similar, at a protein level, to animal milk, but does not contain saturated fat and has a peculiar flavor that does not make it loved by everyone. It is a great drink to prevent heart problems, for those who have high cholesterol and who have diabetes because it has a low glycemic index. From another point of view, soy may have side effects on sensitive subjects and must be absolutely avoided if you are allergic or intolerant to nickel and if you are celiac / intolerant to gluten; moreover, since it is inexpensive, production is often carried out in intensive environments where pesticides are used which may contaminate it.

Rice milk

It is the beverage obtained from the maceration of the rice grains and because of its components, it is the most digestible among all vegetable kinds of milk. It does not contain gluten but it is poor in protein and rich in sugars, so it does not have to be taken in large quantities if you are suffering from diabetes; it does not contain anything but vitamins and minerals, and that is why it is always advisable to choose an enriched rice milk for these ingredients.

Almond milk

A peculiar and sweet taste with many features that make it quite nutritional, as it contains calcium, unsaturated fats, antioxidants and minerals. It’s naturally gluten-free but as the process for getting this milk is long enough, it’s also very expensive.

Oat milk

Similar to rice milk in nutritional terms, it is lightweight just like rice milk and brings very little protein to the body. Contains vitamin E and folic acid but it may not be naturally gluten-free and it must always be verified that there is the “gluten-free” label on the packaging. It has a particular taste of cereal, and even the color is less clear and white than other vegetable drinks.

Coconut milk

Coming from a fat-rich and very calorie-rich fruit, coconut milk is caloric and also contains saturated fat. It is nutritious and contains proteins in almost equal amounts to cow’s milk; it is also a milk rich in fiber but being fat and caloric should be taken with moderation despite its flavor is probably the best among all vegetable drinks.

Other types of vegetable milk

Less well-known than the previous ones are barley milk, nuts milk, hazelnut, kamut, hemp and millet milk.

Can vegetable milk be made at home?

One of the peculiarities of vegetable milk is that you can make it at home. Follow one of these brilliant recipes and make your vegetable milk at home.

[This post does not replace a physician’s opinion and it is the result of personal experience and research]