Milk is an integral part of the Indian diet. We all grew up drinking milk and consuming milk products. Even today dairy milk is the most consumed type of milk in India. But there is a new trend emerging, plant-based milk is quickly gaining popularity in India. People are choosing plant-based milk due to its health benefits over traditional dairy milk like cow’s milk and buffalo milk.
Dairy Milk has many disadvantages like high lactose causes bloating. People who suffer from lactose intolerance cannot digest milk which leads to diarrhea and other digestive problems. Not to mention hormones and antibiotics given to cows and buffalo which are also harmful to your body. Plant-based milk emerges as a great replacement to avoid all these health problems.
What is Plant-Based Milk?
Plant-based milk is a dairy-free milk alternative made from nuts, grains, or legumes and often fortified with vitamins and minerals. Popular options include almond, oat, soy, and coconut milk. It’s suitable for those with lactose intolerance or who follow a vegan lifestyle.
It provides essential vitamins and minerals like calcium, vitamin D, and potassium, which are beneficial to our health. Plant-based milk can also help reduce environmental impact compared to dairy milk. Almond and oat milk are popular choices as they have low calories and sugar content, making them ideal for weight management. Furthermore, many plant-based milks are fortified with nutrients that promote overall health and well-being.
Here are the List of 7 healthiest plant-based milk:
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Soy Milk
Nutritional Facts
250ml of Soy milk contains:(1)
- Calories: 105
- Protein: 6g
- Carbs: 12g
- Fat: 4g
- Vitamin B12: 34% of the RDA
- Calcium: 30% of the RDA
- Riboflavin: 26% of the RDA
- Vitamin D: 26% of the RDA
- Phosphorus: 10% of the RDA
In terms of nutrition, soy milk is the closest to cow’s milk. This is because soybeans are a rich source of complete protein and because they are fortified to closely mimic the nutritional composition of milk. Soy milk is an ideal choice if you steer clear of dairy but desire a protein-rich alternative to regular milk. Regularly consuming soy milk is linked to health benefits, such as improved cholesterol and blood pressure levels.
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Oat Milk
Nutritional Facts
250ml of oat milk contains:(2)
- Calories: 120 Kcal
- Protein: 3g
- Carbs: 16g
- Fiber: 2g
- Fat: 5g
- Vitamin B12: 50% of the RDA
- Riboflavin: 46% of the RDA
- Calcium: 27% of the RDA
- Phosphorus: 22% of the RDA
- Vitamin D: 18% of the RDA
- Vitamin A: 18% of the RDA
Oat milk possesses a natural sweetness derived from oats and has a high carbohydrate content. What sets it apart is its soluble fiber content which gives it a slightly creamier texture. During digestion, soluble fiber absorbs water and transforms into a gel-like substance that aids in slowing down the digestive process. This property of soluble fiber helps keep you satiated for a longer time. Additionally, it works towards regulating blood sugar levels.
Also, soluble fiber in oat milk can decrease your cholesterol levels. According to a study conducted on 52 men, consuming oat milk resulted in a reduction of LDL (unhealthy) cholesterol levels as compared to a control beverage.
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Almond Milk
Nutritional Facts
250ml of almond milk contains:(3)
- Calories: 41 Kcal
- Protein: 1g
- Carbs: 2g
- Fat: 3g
- Vitamin E: 50% of the RDA
The process of making almond milk involves soaking almonds in water, blending the mixture, and straining out the solids. This delicious milk substitute is perfect for those who opt not to consume dairy products or have difficulty digesting them. However, individuals with a tree nut allergy should avoid consuming almond milk as it may pose a risk to their health. If you are following a low-carb diet, unsweetened almond milk can be a great option as it contains fewer carbs and calories compared to cow’s milk.
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Hemp Milk
Nutritional Facts
250ml of hemp milk contains:(4)
- Calories: 60 Kcal
- Protein: 3g
- Carbs: 0g
- Fat: 5g
- Phosphorus: 25% of the Daily Value RDA
- Calcium: 20% of the RDA
- Magnesium: 15% of the RDA
- Iron: 10% of the RDA
Hemp milk is produced by soaking and grinding hemp seeds, which do not contain the psychoactive element found in the Cannabis sativa plant.
Hemp seeds are rich in protein and beneficial unsaturated fats such as omega-3 and omega-6. As a result, hemp milk contains a slightly higher concentration of these nutrients compared to other types of plant-based milk.
Hemp milk is almost free of carbohydrates, but certain brands include sweeteners that enhance the carbohydrate content. It’s critical to examine the ingredient label and purchase hemp milk or any other plant-based milk without any additional sugar.
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Coconut Milk
Nutritional Facts
250ml of coconut milk contains:(5)
- Calories: 46 Kcal
- Protein: none
- Carbs: 1g
- Fat: 4g
Extracted from the white meat of a coconut, coconut milk offers a delightful taste and serves as a safe non-dairy substitute for individuals with tree nut allergies.
Compared to other plant-based milk, coconut milk contains a slightly higher amount of fat. However, the medium-chain triglycerides present in coconuts have been associated with certain heart health advantages, such as increased levels of HDL (beneficial) cholesterol.
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Rice Milk
Nutritional Facts
250ml of rice milk contains:(6)
- Calories: 51 Kcal
- Protein: 0.4g
- Carbs: 9.7g
- Fats: 1.1g
- Calcium: 118mg
Rice milk is a non-dairy milk alternative made from milled rice and water. It is naturally lactose-free and suitable for individuals with lactose intolerance or allergies. Rich in carbohydrates, it provides energy, and fortified versions offer added nutrients. Rice milk is also a vegan-friendly option and has a naturally sweet taste.
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Cashew Milk
Nutritional Facts
250ml of cashew milk contains:(7)
Calories: 23Kcal
Protein: 0.5g
Carbohydrate: 2.6g
Fat: 1.1g
Calcium: 9mg
Cashew milk is rich in nutrients like vitamins E and D, and minerals like calcium and magnesium. It contributes to heart health due to its unsaturated fats, which can help lower bad cholesterol levels. Cashew milk has a creamy texture, making it a versatile and tasty substitute in various recipes.
Conclusion
In conclusion, plant-based milk is an excellent alternative to dairy for anyone looking for a healthier and more sustainable lifestyle. All the popular plant-based milk options contain specific nutrients that benefit various aspects of our health. While all the plant-based milk options discussed in this blog have their unique advantages, it ultimately comes down to individual preferences and dietary requirements.
For example, soy milk is an excellent source of protein and calcium, but many people are allergic to soy, while almond milk is low in calories. If you want to learn more about how different types of plant-based milk compare with one another, check out our detailed guide on the healthiest plant-based milk options.
FAQs
- Which plant milk is the healthiest?
The healthiest plant milk depends on individual preferences and nutritional needs. Almond, soy, and oat milk are popular choices, providing various nutrients. Choose one that aligns with dietary goals and tastes.
- Which plant milk is closest to real milk?
Soy milk is often considered the plant milk closest to real cow’s milk in terms of protein content and texture. It’s a versatile option with a mild flavor.
- Is oat milk or almond milk better for you?
Both oat milk and almond milk offer nutritional benefits. Oat milk is higher in fiber, while almond milk is lower in calories. The better choice depends on individual dietary preferences and needs.
- Which natural milk is best?
The best natural milk depends on individual preferences and nutritional needs. Cow’s milk is a complete source of nutrients, while plant-based options like soy or oat milk offer alternatives for various dietary choices.