A lot of people are now ditching dairy products because of different reasons including health issues, lactose intolerance, and environmental factors, etc. If you also want to avoid dairy products but want to still use milk, then non-dairy milk can be beneficial for you. This milk is made from plant-based sources. Therefore, they are a great option for people who eat only plant-based food. If you are also planning to follow vegan diets or simply want to avoid the use of dairy products, then switching to plant-based milk can be an ideal choice for you.
Benefits Of Plant-Based Milk
Switching to plant-based milk can have many benefits when compared to cow’s milk. Some of them are listed below:
- Even though cow’s milk has many nutrients, it is high in saturated fats that can clog your blood vessels. However, plant-based milk will be free of saturated fat, hence, it can be healthier than dairy products.
- Plant-based milk is ideal for people who have lactose intolerance. As this milk is lactose-free, it can be beneficial for people who have difficulty digesting lactose.
- It is better for the environment.
- It can help to reduce the cruelty towards animals
Types Of Plant-Based Milk
There are different types of non-dairy milk that you can include in your plant-based meal. They are derived from different plant-based sources. The following are some of the popular plant-based milk available in the market.
It is commonly used for substituting cow’s milk by many people. Soy milk is one of the best protein sources, and it has the highest amount of protein when compared to all other non-dairy milk. It is fortified with different nutrients such as vitamin B12, vitamin D, and calcium. Vitamin B12 is found in only a few plant-based foods, and fortified soy milk is one among them. Therefore, soy milk is one of the best options to include in your plant-based diet. This milk has a compound called isoflavones that have anti-cancer effects. This property of soy milk attracts a lot of people towards it.
Some people dislike soy milk because of its specific taste. So, many manufacturers have devised different flavors to this milk for masking its natural taste. If you want to reduce your sugar intake, then be sure to avoid soy milk that has added sugar and flavors.
It is high in calcium and many other nutrients like vitamin E and antioxidants. The antioxidants present in this milk can be useful for your blood, brain, and skin. So it can provide you a lot of health benefits. Almond milk is low in saturated fats as well as calories. Therefore, it can be a great option for people who want to control their weight. However, almond milk is low in protein too. Some manufacturers will add calcium to this milk for matching the nutritional content in the cow’s milk. You can get almond milk in different flavors. A few of those products contain added sugar which increases the shelf life and enhances the texture and flavor.
Cashew milk is a good source of unsaturated fats that are beneficial for your heart. It also has anacardic acid that exhibits anti-cancer effects. Also, the presence of zeaxanthin and lutein in the cashews can benefit your eyes.
Oat milk is high in calories and carbohydrates. To increase its nutritional value, several manufacturers usually add additional minerals and vitamins in it. For the ones with a gluten intolerance, oat milk may not be an ideal choice.
When compared to cow milk, unflavored hemp milk is low in calories and protein. Nonetheless, it has more protein content than almond milk. Hemp seeds contains high levels of polyunsaturated fats. Studies suggest that replacing saturated fats with unsaturated fats can be beneficial for lowering cholesterol levels. So hemp milk can help you to reduce the risk of different diseases resulted from high levels of cholesterol. Homemade hemp milk can have an earthy taste that a lot of people dislike. Store-bought varieties of hemp milk can have added ingredients for masking this taste and texture.
Rice milk is less likely to cause allergies. However, it is very low in its nutritional value. Rice milk is naturally sweet, but the sweetness comes from carbohydrates. Rice milk is very thin, so you might have to add some thickeners when using it in recipes.
It is high in protein and calcium. Even though pea milk can have a slight aftertaste, it contains various nutrients like potassium, vitamin D, and omega-3s. Hence, it can be a great addition to your plant-based meals.
Different types of non-dairy milk are available in the market for those who do not want to use cow’s milk. They are healthy and beneficial for the environment. Hence, if you are also planning to avoid cow’s milk, they can be a great alternative for you.