6 plant-based beverages to replace cow's milk
Cow's milk substitutes are suitable for everyone and especially for those who are lactose intolerant, those who are allergic to casein, those who are environmentally conscious, vegetarians and vegans. You can find the store bought options in regular grocery stores or organic grocery stores but I recommend making them yourself because when it's homemade you have control over the additives(gums, oil, salt, sugar, etc.); you can use the pulp for other culinary purposes(oatmeal, smoothie, flour, etc.) and it's cheaper in the end! I know what is in your mind is "I don't have time to make them from scratch". So wait a minute...You don't like “wasting your time” but you like to throw your money away? Just examine the labels of the plant-based drinks that you buy and you will quickly realize that the majority of them are nutritionally empty, because of the heavy preservation treatments they undergo. Nature requires that when you prepare live drinks, you consume them a few days after they are made, otherwise their tastes, colors or even textures evolve over the days until they no longer become healthy for consumption. And I think you have already observed this natural phenomenon with your eyes at least once in your life!
Anyway, there are many alternatives to cow's milk but today I decided to highlight 6 of them because their tastes are most appreciated!
#1 - Rice milk
It's very sweet and easy to digest. As it is rich in carbohydrates, it's a good source of energy. It contains very little fat. On the other hand, it has a high glycemic index and it is low in protein. Price-wise, it's the cheapest of the group.
#2 - Almond milk
It's the go-to plant-based milk. It's slightly sweet and very low in calories. It's interesting to consume it if you are looking for a little more protein and a minimum carbs intake. The trick when you buy them at the stores is that most of the time you buy water at an exorbitant price because there are very few almonds in the preparation.
#3 - Tigernut milk
It's the plant-based milk that has the most interesting nutritional profile, which is why some people even call tigernut a “superfood.” It has a sweet taste and it is rich in fiber. Without the soaking part, making this milk can be painstaking.
#4 - Oat milk
It's a slightly sweet and energetic beverage because it contains a lot of carbs. It's high in fiber and cheap price-wise. It contains very little protein. Note that oats contain gluten but a gluten that is different from wheat. Also, during the production of oats in cereal factories, there is a great risk of cross-contamination with cereals that contain the not tolerated gluten, namely wheat, barley, rye, etc.
#5 - Coconut milk
It's the most fragrant and the most caloric of the group. It's rich in lipids. It's used in both savory and sweet recipes. Depending on its quality, it is sold at a more or less affordable price.
#6 - Soy milk
It has a mild and slightly sweet taste. It's one of the few plant-based milks highest in protein. On the other hand, it's not easy to digest. Soy is subject to controversy because of the isoflavones it contains. Isoflavones are phytoestrogens that have a similar effect to the estrogens produced by the body.
Since not all nutrients can be found in a single food, for a healthy and balanced diet, it is recommended to consume as many different foods as possible, as often as possible. For those who live in Montreal, you have the opportunity to have your grocery cart assessed by the expert eye of our naturopath. Learn more.
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