6 plant-based beverages to replace cow's milk
Plant-based milks are suitable for everyone, especially for people who are lactose intolerant, allergic to casein, mindful of the environment, as well as vegetarians and vegans. You can buy them ready-made at the grocery store, but I often recommend homemade versions to stay in control of additives (gums, oils, salt, sugar, etc.) and because, in the end, it’s usually more affordable.
If you get into the habit of reading labels, you’ll quickly notice that many store-bought plant-based drinks are nutritionally underwhelming. They often go through processing and usually contain a long list of ingredients to improve taste, texture, aroma, or shelf life.
By nature, “living” drinks are meant to be enjoyed soon after they’re made. Keeping them for a long time goes against their freshness and vitality.
There are many alternatives to cow’s milk. Today, I’m sharing 6 popular options to help you choose based on your needs (taste, digestion, nutritional profile, and cost).
Very mild and naturally sweet, it’s easy to digest. Because it’s rich in carbohydrates, it can be a good energy source with very little fat. However, it has a high glycemic index and is low in protein. Price-wise, it’s often one of the most affordable.
A true all-rounder: light, midly sweet, and usually low in calories. A good option if you want minimal carbohydrates. One caveat: with some store-bought versions, you may be paying mostly for water, since some brands use very few almonds in the recipe.
It stands out for its particularly interesting nutritional profile, as it’s naturally sweet and rich in fiber. Without soaking, it can be a bit more time-consuming to make.
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Slightly sweet and energizing because it’s rich in carbohydrates. It’s affordable and interesting for its fiber content, but low in protein.
Note: oats contain gluten (different from wheat gluten), and there can be a risk of cross-contamination in factories with wheat, barley, or rye.
The most fragrant option in the group and also the most calorie-dense, since it’s rich in fat. Perfect for both savory and sweet recipes. Price varies widely depending on quality and concentration.
Mild, slightly sweet, and one of the best options for its plant protein content. On the other hand, it can be harder to digest for some people.
Soy is sometimes debated because it contains natural compounds that can act a bit like female hormones in the body.
Since you won’t find every nutrient in a single food, the best approach for a healthy, balanced diet is to eat as varied as possible, as often as you can.
If you live in Montréal, you can have your grocery basket reviewed by our naturopath’s expert eye.
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