You probably know them as "vegetable milk". Almond, hazelnut or soy-based drinks are all the rage on the shelves of our supermarkets. How are they different from animal milks? Can they replace them, from a nutritional point of view? Focus on this newcomer to the dairy aisle.
What is called plant milk is actually not milk. It is more of a juice, made from a majority of water and a mixture of seeds or oilseeds (soya, almonds, rice, etc.) crushed and filtered. There are different varieties of vegetable milk. The best known:almond, coconut, soy, rice, oat, hazelnut drinks.
They don't all have the same consistency or taste. Soy, rice or oat milk have less pronounced flavors than almond or hazelnut milk. Coconut milk is thicker and sweeter.
Industrial milks s: watch out for hidden sugars
Some industrial plant milks also contain added sugars to give them more flavor; they are therefore more caloric. To choose your vegetable drink, refer to the list of ingredients. An application like Yuka, which analyzes the composition of industrial products, can also help you when shopping.
Vegetable milk is particularly suitable for people with allergies or intolerances to lactose present in cow's milk, or any other milk of animal origin. Lactose intolerance is characterized by difficulties in digesting the sugar contained in milk, lactose. The latter, normally transformed by lactase, ends up stagnating in the intestine, then fermenting. It is this fermentation that causes digestive pain. Good point:Plant-based drinks do not contain cholesterol.
Vegetable milk is also compatible with the vegan diet, which excludes any food of animal origin (fish, meat, but also milk, egg or cheese). These drinks provide proteins of plant origin, essential for a good balanced diet. For people following an omnivorous diet, they are also a good way to vary the origin of proteins to diversify their diet.
Focus on vegetable proteins
There are two sources of protein in the diet:animal or vegetable. Animal proteins are found in meat (especially red meat), fish, shellfish, dairy products and eggs. Vegetable proteins are mainly found in lentils, green vegetables, soy, seaweed, quinoa or certain dried fruits. This is why soy milk or almond milk is recommended for people following a vegan or vegetarian diet, to increase their daily protein intake.
Vegetable milks contain, in different doses, vegetable proteins, as well as vitamins or trace elements. They are generally less rich in sugars (carbohydrates) and fats (lipids) than milks of animal origin.
Soy milk
It is the one that contains the most protein and amino acids. For comparison, soy milk contains 3.3 g of protein per 100 ml of drink, which is the equivalent of cow's milk. On the other hand, it is half as rich in lipids and carbohydrates.
Coconut milk
It has very little protein (2.02g per 100ml) and is higher in calories. Indeed, 100 ml is worth 188 kcal. A huge score when you know that 250 ml of Coca-Cola is equivalent to 105 kcal. Good point:it contains 0 g of cholesterol. Crème fraîche has a cholesterol level of 40 mg per 100 g.
Almond and hazelnut milks
They are rich in monounsaturated fatty acids, in other words "good fats" which promote the increase of good cholesterol while decreasing the presence of the bad in the body.
Almond milk is characterized by its low caloric value and its richness in vitamin D and E. A 250 ml glass of almond milk covers 50% of the recommended daily intake of vitamin E. Hazelnut milk is rich in calcium, magnesium and iron.
Finally, rice milk, particularly light and watery, is not very interesting from a nutritional point of view, because it is very sweet.
Plant-based milk is not, however, free of contraindications; it is not suitable for all audiences. Thus, it can in no way replace cow's milk or breast milk in the diet of infants, as it does not cover all nutritional needs, which could lead to deficiencies. Soy milk is also not recommended for children under 3 and pregnant women, due to its phytoestrogen content, which could unbalance the female hormonal cycle. Another very important point:drinks made from almonds, hazelnuts or even cashew nuts are to be avoided for people allergic to nuts. The best alternative then remains rice or soy milk.
Vegetable milk can be consumed alone, hot or cold, as well as incorporated into your recipes. It can replace milk in certain savory and sweet preparations, but also at breakfast (with coffee, in cereals, etc.). Want to try an easy plant-based milk recipe at home? It couldn't be simpler!
Our recipe ideas s
Energizing smoothie
All you need to do is mix two bananas, a tablespoon of honey for the sweet side, some red fruits and 40 cl of soy milk. Enjoy fresh!
Coconut flan
This flan recipe does not contain cow's milk, here replaced by coconut milk. To make it, mix 500 ml of coconut milk with 4 eggs, 100 g of sugar and 100 g of grated coconut. Divide among 4 buttered ramekins, then bake in a bain-marie for 25 minutes. Drizzle with caramel and enjoy hot!
You will find many other healthy recipes and prevention videos on various health topics on our YouTube channel.
Vegetable drinks are alternatives to cow's milk for people who are lactose intolerant, those wishing to diversify their diet, or even for vegans. Easy to integrate into everyday cooking, they have different tastes and textures to vary the pleasures!
Source:
https://www.bioalaune.com/fr/actualite-bio/35576/quel-lait-vegetal-choisir
https://www.pourquoidocteur.fr/Articles/Question-d-actu/24359-Le-lait-soja-meilleure-alternative-lait-de-vache
https://docteurbonnebouffe.com/lait-de-coco-bienfaits-sante/
https://www.coca-cola-france.fr/faq/combien-y-a-t-il-de-calories-dans-coca-cola
https://www.bibamagazine.fr/lifestyle/cuisine/laits-vegetaux-quels-sont-leurs-bienfaits-24915.html
https://www.doctissimo.fr/html/nutrition/foods/articles/15319-lait-vegetal.htm
https://www.doctissimo.fr/nutrition/famille-d-alimentation/lipides/acides-gras-mono-unsatures
