There are a variety of plant milk available in the market these days whereby almond milk, rice milk and soy milk are some of the top choices.
If you are considering ditching dairy milk and are looking into plant-based alternatives, here is a quick look at these three popular choices out there.
Plant-based milks are made by grinding beans or nuts, then adding water, flavors, vitamins and minerals. The nutrients and amount of sugar in plant-based milk varies considerably based on how it was produced and what has been added. Some plant-based milks are very low in protein, which can be a matter of concern for children and elderly. Plant-based milks are becoming more popular because some people prefer the taste and the variety of flavors. It is also preferred by people who are allergic or intolerant to dairy milk. As a consumer, you should always read the labels and make the choice based on nutrition, price and of course, what you’re looking for in a plant milk drink.
Pick Out The Best: Check Out The Ingredient List
Some plant-based milks do contain additives like carrageenan or excessive amounts of sugar, both of which you’ll want to avoid. Look for unsweetened, non-dairy milks that are free from carrageenan and that preferably have a short ingredient list.
Almond Milk
Almond milk has become a favorite among nutritionists and healthy eating enthusiasts. High quality almond milk provides a calcium boost, healthy fats and less carbohydrates too, which is a plus if you’re on a low-carbohydrate diet.
While there may be arguments on the nutritional content of almond milk compared to dairy milk, we need to point out that in the market, most almond milks contain between 2% to 15% actual almonds, and the rest are water, sugar (if it’s the sweetened variety), and other ingredients. Hence, your concerns are justified if you’re worried about being shortchanged in the nutrition department. Still, all is not lost, for there are still brands out there that are truly almond milk in every way – one of them being 137 Degrees Real Almond Milk.
- Rich in important nutrients
Almond milk is rich in various nutrients that are good for health. It’s a good source of energy and minerals such as calcium, potassium, and sodium. It’s also a good source of vitamin D and vitamin E that help in improving cognitive health as well as skin and hair health.
Oat Milk
Oat milk consists of steel-cut oats or whole groats that are soaked in water, blended, and then strained with a cheesecloth or a special nut milk bag. While the leftover oat pulp has the bulk of the fiber and most of the protein in the oats, the liquid or ‘milk’ that results does have some of the nutrients in oats. Because oats absorb water more easily than nuts, when blended well enough, more of the food itself winds up passing through the cheesecloth, giving a creamier texture than nut milk without added ingredients.
Oat milk is a good choice for anyone who is allergic or intolerant to dairy and/or nuts, as well as those looking to limit saturated fat in their diets. It’s even safe, generally, for people who have a gluten intolerance, but you’ll have to read the label of the product carefully for this purpose! If you have a gluten sensitivity or celiac disease, you’ll want to be sure it was made with certified gluten-free ingredients. While oats are gluten-free in nature, they’re often processed on the same equipment as gluten-containing grains, which contaminates the oats with gluten enough to cause a reaction in those with celiac or a serious intolerance. This is basically the same as looking out for warning of foods that may have been in contact with nuts while in production, such as certain breakfast cereals, etc.
Rice Milk
Rice milk – Not many would think of rice in milk form, but a walk down the dairy aisle today will show a variety of such milk. Rice milk is a dairy-free type of milk that is prepared with boiled rice, and brown rice starch and syrup. There are no animal byproducts in this milk, making it a very popular option for vegetarians and vegans, while still delivering a number of critical nutrients.
Since it’s 100% dairy-free, there is also no lactose found in this rice-derived milk, so people with lactose intolerance often turn to this option. The flavor of unsweetened rice milk isn’t particularly appealing to many people, and it’s virtually tasteless. Hence, many brands also carry sweetened or flavoured options as well.
Not only is this milk alternative ideal for vegans and those with lactose intolerance, but it is also a healthy option for other people who want a unique mineral and nutrient boost without taking in as much fat or calories.
Rice Milk vs Almond Milk
The main difference between these two plant milk is the source of the milk. Both are made by grounding and ‘milking’ the ingredient, but the fat content, calorie count and active ingredients in the two are completely different from one another. However, both almond milk and rice milk are lactose-free and are popular plant milk varieties in various parts of the world. Since neither of these are natural sources of calcium or vitamin D, they are typically fortified beverages.