Today the milk aisle of supermarkets is filled with cartons of different types of milk. Besides cow’s milk, customers can find plant based-milk, becoming increasingly popular for its nutritional benefits. Sometimes people get confused by the milk varieties on the aisle, like almond, soy, oats, rice, and coconut.
They get confused and can’t decide which one is the best. One of the biggest reasons people choose plant based milk is its nutritional content and health benefits. Some people are attracted to it for its taste and variety of flavors. The selection of non-dairy milk is based on nutrition, price, and preferences.
Cow’s milk has protein, calcium, potassium, and riboflavin. Though it is available as no fat, low-fat, and full-fat milk, the nutrient content is the same.
However, the nutrient content in non-dairy milk varies, and it depends on how it was made and what has been added to enhance its nutritional value and taste. Most plant-based milk has low amounts of fat and is suitable for those who want to be a vegetarian or vegan. The benefits of non-dairy milk are
- Low in fat
- Rich in vitamins and minerals
- Low cholesterol
- A healthy combination of fats
Nutrition facts of non-dairy milk
Oat milk is the only milk to contain fiber, which can help lower cholesterol, and it’s very low in saturated fat. It has protein, B vitamins, magnesium, and phosphorus. It is high in carbohydrates and fiber than other non-dairy milk. Oat milk has thiamine and folate, which support the breakdown of carbohydrates.
The protein content is higher than almond, rice, or coconut milk. Zero cholesterol in oat milk reduces the bad cholesterol in the blood. Regular consumption of oat milk improves the body’s ability to heal itself naturally. It is ideal for those allergic to soy milk and cow’s milk.
Rice milk has very low protein and almost no saturated fat. It has a high glycemic index which causes a spike in blood sugar. It ranks low on the calorie to protein ratio but is suitable for people with dairy, soy, or nut allergies. It is generally fortified with calcium, vitamin D, and vitamin B12. It has balanced nutrition for people intolerant to other milk alternatives.
Coconut milk is low in carbohydrates, protein and has no calcium. It has small amounts of manganese, copper, iron, and magnesium but lacks protein. The milk has medium-chain fatty acids, which promote weight loss by decreasing appetite and increasing energy. It is safe for people with nut allergies, but it has to be consumed in small amounts only because of the high amount of saturated fat.
Almond milk is low in calories, high in healthy fats and protein. It is naturally rich in vitamin E, but it is not suitable for people with a nut allergy. It is a low-carbohydrate drink that doesn’t raise blood sugar levels.
It is rich in magnesium which the body needs for enzyme reactions. Almond milk, which is enriched, is a good source of calcium for people who don’t consume dairy products.
Soy milk has protein equal to cow’s milk with calcium and vitamin D. It even has a small amount of iron and a daily recommended value of B12. It has no cholesterol, is low in saturated fat, and is rich in disease-fighting isoflavones.
It is rich in fiber and has considerable effects on good cholesterol levels. It has anti-aging properties and reduces hyperpigmentation. It is a good source of calcium for people who avoid dairy products.
Plant-based milk is an excellent alternative for people who have lactose intolerance and prefer to follow a vegan or vegetarian diet. They help people stay strong and lead a healthy life by providing the necessary nutrition.
