Demystifying Plant-Based Milk

June 10, 2020

Demystifying Plant-Based Milk

Demystifying plant-based milk

Whether you are vegan or lactose intolerant, plant milk is definitely worth a try!

Even before I became vegan, I was lactose intolerant and, at the time, there were very few options for cow's milk alternatives. I remember trying one of the only plant-based milk brands on the market that was soy milk.

I didn’t like it at all, and I sat on this bad experience to tell myself that, in the end, nothing could replace "real" milk. Four years ago, when I became vegan, several new plant milk was available on the market. The variety was definitely there, with all the new brands and new flavors! So I had fun trying several non-dairy milk, and surprisingly, I rarely was disappointed!

Today, I demystify the different kinds of plant milk to help you discover them! In this article, I only referred to FORTIFIED plant milk. I strongly suggest that you always choose the fortified versions since they are richer in nutrients and vitamins.

* Little advice: It’s better to choose sugar-free plant milk if you want to consume it daily!

Almond Milk

Very popular on the market, the almond milk is in high demand! It stands out above all by its high quantity of vitamin E, which is an excellent antioxidant. Like other fortified plant-based milk, this one contains an interesting quantity of vitamin A, calcium, vitamin D, vitamin B12, riboflavin, and zinc.

About the taste, you definitely need to love almonds since the taste is quite pronounced! I find this drink ideal for cooking desserts and making lattes.

Soy Milk

Soy milk clearly stands out from other vegetable drinks by its nutritive benefits, which are really close to cow’s milk. Its amount of proteins is really comparable to it. Also, compared to other plant milk, it is a good source of potassium and iron. It also contains vitamins A, C, D and B12, calcium, riboflavin, and zinc.

Its taste is not unanimous! Sweeter than almond milk, it tastes more like cereals and plants.

Oat Milk

Oat milk is really recent on the market. It is widely used in lattes because it adds a sweet touch to your coffee. This milk contains an interesting amount of protein (4gr per 250ml), as well as carbohydrates. In terms of nutritional values, this plant milk looks like soy milk. In addition to the vitamins and nutrients found in most fortified milk, it also has phosphorus, an important mineral for teeth and bones.

Its sweet taste reminds me of a pastry; you can understand its popularity in lattes! Oats flavor is detected fairly quickly, and its texture is a little bit mealy.

Cashew Milk

Cashew milk is very similar to almond milk in terms of nutritional values. The main difference is that it does not contain vitamin E compared to the almond drink which contains an interesting amount (8% per 250ml).

Its taste is very creamy and light. The nutty aroma is more discreet than that of almond milk.

Rice Milk

This plant milk is the richest in carbohydrates of all! It’s also one of the sweetest. If you compare its nutritional values to other drinks, it contains no iron. However, this drink is a source of phosphorus and magnesium.

Its taste is rather neutral. However, be aware that the texture is very liquid, a bit like water, and the consistency reminds me of the one of skimmed cow's milk.

* Good to know: Compared to cow's milk, all plant milk contains no cholesterol.

I strongly invite you to try several plant milk to find the one that you like the most! It is important to know that the taste of these milk really depends on the brand. For example, I may not like the taste of one brand of almond milk, while I like the taste of another. So have fun exploring them!


By Katia Bricka
Writer at Raw Nutritional

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