Plant-based milk and their health benefits

Alternative milk, including soy, almonds, and even cashew milk, has been widely accessible for years. However, the plant-based milk or vegan milk or non-dairy milk market has grown in recent years, with more alternative milk available than ever before. While there is a vast range of nutritional benefits in plant milk, one thing is guaranteed when choosing one. “Not all plant milk or vegan milk or non-dairy milk is created equal,” Marisa Moore, RDN, an Atlanta-based nutritionist, notes. Read the label carefully because some products may have additional oils, sugar, salt, or additives. If you have a special dietary requirement, such as a nut allergy, you’ll find that some of the newest milk is a better choice than others.

Is there something that all these milk have in common?

They’re all dairy-free, lactose-free, and vegan, but if you’re concerned about dairy, check the label to see if they were made in a facility that handles dairy. So, which milks should you test first, and how do you make your decision? To discover it, we enlisted the help of renowned registered dietitians–nutritionists from across the country.

Oats milk as an alternative to non-dairy milk:-

Oats are in everything these days, so why not milk?”

People who have a dairy or nut allergy or need a lactose-free option should use oat milk. Oat milk is lower in protein than soy or pea milk than rice, cashew, or coconut milk. According to the National Institutes of Health (NIH), potassium helps maintain blood pressure levels, and iron, which helps avoid anaemia, are two elements found naturally in oats.

Oats also contain beta-glucan, according to a previous study.

This is a soluble fibre that may aid digestion while also benefiting heart health. Although labels vary, you should check your oat milk container to see what’s inside. Many of these products are also fortified with Vitamin A, Calcium, vitamin D, and vitamin B12. Many oat milk is gluten-free, making them safe for people with gluten sensitivity or celiac disease. You may use oat milk in warm beverages like tea and coffee, regardless of the variation you choose. You may use it in smoothies, heated drinks, or cereal just like any other plant-based milk. Hence Oats milk is one the healthiest plant milk or vegan milk

Also read-Tapioca nutrition and its health benefits

Hemp seed vegan milk:-

You’ve probably noticed hemp in everything these days, from CBD products to hemp seeds butter. Add hemp milk to the mix, typically made with hemp seeds and occasionally other components like oats. According to data from Pacific Foods, one cup of hemp milk includes 130 to 140 calories, 3 to 4 grams of protein, and 1 to 2 grams of fibre. Hemp milk has a slew of other advantages.

It includes a specific amino acid called arginine. This may assist in the relaxation of your blood vessels and the reduction of blood pressure. Hemp milk is naturally rich and creamy, with a somewhat nutty flavour, and can be used in cooking. As a result, it’s best used in savoury recipes like casseroles and slow-cooker dinners rather than in baking. And, of course, brew to your heart’s content with it. Hemp milk complements lattes, cappuccinos, other coffee drinks, and smoothies because of its smoothness. Hence Hemp milk is one the healthiest plant milk or vegan milk.

Hazelnut milk as an alternative to non-dairy milk

Hazelnut beverages have a delicious nutty flavour. According to Elmhurst and Pacific Foods, a cup of unsweetened hazelnut milk contains 30 to 90 calories, 1 to 2 grams of protein, and up to 1 gram of fibre. High-quality hazelnut milk will have a higher content of hazelnuts, which means it will be richer in fat and calories. However, most of this fat is in the form of beneficial monounsaturated fats. Hazelnut milk isn’t often fortified. Thus, they’re low in potassium, iron, and calcium. Add hazelnut milk to your favourite pudding or cupcake recipe and see what happens. It’s excellent in smoothies, coffees and, of course, pastries. Hence Hazelnut milk is one the healthiest plant milk or vegan milk.

Sesame vegan milk

Are you allergic to nuts and need to avoid dairy? Sesame milk could be your new best friend! Sesame milk has a slightly nutty and roasted flavour while not being a nut.  This milk may contain ingredients such as pea protein in addition to sesame seeds. Sesame milk is usually just slightly fortified. Per serving, Hope & Sesame milk provides half of the daily value for vitamin D and 10% of the daily value for calcium. Many sesame milks is manufactured with white sesame seeds, while some, like the Three Trees milk and black sesame milk from SesaMilk, are prepared using black sesame seeds. Hence sesame milk is one the healthiest plant milk or vegan milk.

Banana milk as an alternative to non-dairy milk:-

Is it possible to make banana milk?

Yes, there is such a thing! Because banana milk isn’t manufactured from nuts like some other plant-based milk, it may be a safe choice for nut allergies. The nutritional characteristics of the other ingredients, which range from soybeans to sunflower seed butter and oat flour, are also diverse. Thus, 1 cup of fortified banana milk can provide up to 1 gram of protein, 1 gram of fibre, 15% of the daily value for vitamin A, 60% of the daily value for vitamin B12, and 20% of the daily value for vitamin D.Hence banana milk is one the healthiest plant milk or vegan milk.

What is the best way to use banana milk?

Banana milk may be substituted cup for cup in smoothies, cereal, baked goods, and even coffee.

Keep in mind that certain banana milk brands are sweeter than others, so keep that in mind if you’re making a savoury recipe.”

Pistachio vegan milk:-

Pistachio milk, which was formerly only available in the form of pistachio paste to which you added water to make your milk, is now widely available in bottled and ready-to-drink form. Pistachio milk is typically made with a mix of pistachios and other nuts. This unsweetened milk has 100 calories, 4 grams of protein, and 2 grams of fibre per cup.

Because you can discover milk mixes with only a few components and no added sugar, this milk is suitable for people with diabetes who avoid dairy milk or follow the keto diet. It’s great on its own, but you can also use pistachio milk for regular milk in muffin or quick bread recipes or incorporate it into a smoothie. Hence pistachio milk is one the healthiest plant milk or vegan milk.

Flaxseed milk as an alternative to non-dairy milk:-

You’ve had nut milk at your disposal for a long time, so why not try seed milk? Despite being nut-free, the milk retains a nutty flavour. It’s made from flaxseed and is suitable for those who are allergic to nuts or dairy. Some flaxseed milk is unsweetened, while others have added sugar, resulting in calories per cup of 70 to 120. According to the USDA database, flaxseeds are a natural source of fibre and protein. Flaxseed milk can be added to a smoothie or a cup of coffee. Hence flaxseed milk is one the healthiest plant milk or vegan milk.

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