For ethical, environmental and health reasons, there is a significant reduction in the consumption of milk of animal origin. For these reasons, there has been an alternative production of vegetable milks.
Vegetable milks are easily accessible today, and have incredible benefits on unimaginable scales. In the following article, we will delve into what vegetable milks are, their benefits and which are the most important.
What is a vegetable milk?
Vegetable milks or drinks are non-dairy beverages , produced through the dilution of plant material in water, with a characteristically milk-like appearance.
These are usually made from nuts, seeds, formulating a product from the extraction and a subsequent process that allows the preservation of the drink and its appearance.
To highlight: Vegetable milks provide benefits from improving environmental impact, to benefits in the body of consumers, reducing the impact of osteoporosis over the years.
Benefits of vegetable milks
Milk or vegetable drinks have many benefits that include the great advantage of their consumption. They will be mentioned and described below for their identification and knowledge.
They promote cardiovascular health
Initially we can highlight that vegetable milks are rich in minerals such as magnesium and potassium, which is advantageous for the control of arterial hypertension.
On the other hand, there are linoleic and oleic acids that allow the contribution of benefits to the cardiovascular system, being ideal as a healthy and functional alternative for our body.
They contribute to good digestion
Vegetable milks add high and beneficial fiber values to the diet , which has been directly proportional to an improvement in intestinal transit and a source that facilitates the digestion process in general terms.
They do not contain lactose
Vegetable milk , since it does not come from a mammal , does not have the same structure and composition as animal milk. Lactose is a sugar that many individuals find difficult or even unable to process, due to the lack of an enzyme in the body.
Note: For this reason, vegetable milks are recommended for people who are intolerant of this molecule , since it is not present among its components.
They are low in fat
Initially we can highlight that fats have different structures in vegetable and animal milk, these being polyunsaturated and saturated respectively.
Plant-based milks have fat levels ranging from half the content of cow’s milk to even lower values , so they are recommended for diets where these values are controlled.
They are rich in vitamins and minerals
What they do not escape, is the amount of micronutrients that compose them due, precisely, to their nature. They are rich in flavonoids, calcium, potassium, magnesium, isoflavones, antioxidants and even proteins.
To highlight: It is important not to mention that there are some that must be enriched in their production process , but even so, they constitute a benefit due to the healthy contribution they make to our body and the tool that allows people with limitations to consume them.
Types of vegetable milks
Vegetable milks comprise a long list of products, because their process has been considered important and necessary for market demand.
The different types will be mentioned and described below in order to have a better understanding and handling of them.
almond milk
Almond milk is one of the most commercially recognized. It is used as a tool to increase energy and provide benefits in the growth of infants. It is very nutritious and helps reduce the risk of osteoporosis.
Note: Almond milk also controls LDL cholesterol levels and improves HDL cholesterol levels.
soy milk
It is also the most commercial, most used and recommended . Due to its nature, it has great and incredible properties, such as reducing cholesterol concentrations in the blood. (1)
It contains essential amino acids , and has a remarkable characteristic due to its easy digestibility. It is rich in calcium and isoflavones, which improves blood fluidity.
oat milk
Oat milk is obtained by grinding the grain, commonly with hot water to take advantage of the viscosity property of oats. It has many nutritional and functional qualities , such as reducing the risk of cardiovascular diseases. (two)
Important: It contains fiber and beta-glucan , which is an element that efficiently helps to reduce glucose values in our body, which is highly recommended for diabetic patients.
rice milk
Rice milk or drink is a drink with a high nutritional content, although it requires supplementation with certain nutrients that are not present in this cereal. It is also characteristically light and digestible, as well as being considered relaxing.
It contains cleansing and diuretic properties , which is why it is usually used as a tool to lose weight or control it , along with all the outstanding benefits of rice .
Coconut milk
Coconut milk comes from an extraction in the pulp or meat of the fruit. It has a very particular and pleasant flavor. Its fatty acids allow it to be considered as a functional food and it has a fairly significant caloric intake due to all the benefits of coconut in general terms.
It is a quite striking product, above all, for its organoleptic properties . Its color, body, texture, flavor and smell allow it to be very commercial. (3)
Note: The fact that approximately 25% of coconut production worldwide is used for the production of coconut milk is considered relevant data.
hazelnut milk
Hazelnut milk is a variety of vegetable milk, considered a viable and convenient substitute for its functionality.
Among its remarkable characteristics, we can mention that it does not contain cholesterol in its composition, and that it has a high protein value and calorie intake . It is rich in the amino acid L-arginine, which translates as beneficial for maintaining arterial health and preventing vascular accidents or clot production.
cashew milk
Cashew is a dried fruit, rich in vitamins and minerals that promote cardiovascular health. It also has high calorie values and is usually recommended for use in the kitchen, but not for direct consumption as a drink.
To highlight: The cashew has a protein and tryptophan content , which is considered important for maintaining a stable and stress-free mood. Controls triglyceride levels and provides benefits for the development and protection of bones and muscles.
quinoa milk
Quinoa milk or drink is super nutritious and easy to prepare, being submerged in water and left to rest. It does not require a demanding production process or industrial processing. It is rich in proteins and vitamins with high antioxidant power.
They favor the nervous and immune system, as well as a high contribution of minerals that allow the development and maintenance of bones in a healthy state.
Note: It is an alternative milk that allows the consumption of people who are lactose intolerant and celiac.
hemp milk
Hemp milk provides an alternative rich in calcium and protein , which works very appropriately as a substitute for milk of animal origin. It comes from hemp seed and although it is not highly commercial, it is easy to make by hand.
It is even used as an ingredient in recipes for preparing meals that require supplementation, thanks to the fact that it is considered a superfood and something that we should all include in our diet.
spelled milk
Spelled is a cereal quite similar to wheat, it has a high content of high quality proteins, vitamins and minerals . Its composition also includes fiber that favors intestinal transit and essential fatty acids.
Essential fatty acids favor the care of the cardiovascular system and it has tryptophan levels, so as previously mentioned, it has the ability to combat stress and keep the consumer’s mood stable.
Key Findings
- Vegetable milks or drinks are useful for consumers with lactose intolerance.
- They are beneficial due to their ease of digesting and the amount of protein and fiber that they provide to the body.
- Few vegetable milks are allowed to be consumed by individuals with lactose intolerance and celiac disease , due to the nature of the cereals.
- They greatly favor cholesterol levels and reduce the risk of cardiovascular disease and osteoporosis.
- Vegetable milks or drinks usually have very characteristic and striking organoleptic properties, such as their texture, flavor and smell.
- The production of these vegetable drinks also comes with a background of environmental protection, since thanks to the production of milk of animal origin it produces a lot of havoc and wear on the ecosystem.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.