Cow’s milk is considered a staple in many people’s diets. There is no full-fledged replacement for cow’s milk. Because its fats, proteins and carbohydrates are perfectly balanced, which cannot be said about analogues. In addition, cow’s milk has an impressive nutrient profile. First of all, it is rich in high-quality protein, contains many vitamins and minerals, and also has a unique taste.
Yet many people cannot or choose not to drink it. There are many reasons for this: personal preference, dietary restrictions, allergies, ethical or religious considerations. For example, most native Chinese are lactose intolerant (the sugar found in milk), and vegetarians do not drink milk for ethical reasons. For religious reasons, Orthodox Christians also do not consume milk and dairy products during Lent and other fasting days throughout the year. Many people do not drink milk because of concerns about antibiotics, pesticides and hormones that are added to it during production or during the feeding and maintenance of cows on farms.
But what if you are an avid coffee drinker who likes to add milk to your drink, or skip a glass or two of latte? In our article, you will find a solution to this problem. We offer you several types of plant milk that will not only complement the taste of your coffee, but also saturate it with additional nutrients.
1. Soy milk
Soy milk is made from soybeans or soy protein and often contains thickeners and vegetable oils to improve taste and consistency. It contains the same amount of protein as cow’s milk, but about half the calories, fat, and carbohydrates. Soy protein contains essential amino acids that the human body cannot produce.
Soy milk has a soft and rich creamy taste. It goes well with coffee, without changing its taste much. 250 ml of unsweetened soy milk contains 80-90 calories, 4-4.5 g of fat, 7-9 g of protein and 4 g of carbohydrates.
However, soy itself is quite a controversial product. Many people are allergic to it. Some cannot drink this milk because GMO soy is used as raw material. Some nutritionists do not recommend it because of the high content of isoflavones (genistein and daidzein), which affect the function of female hormones. And also – soy milk contains short-chain carbohydrates, which can cause irritable bowel syndrome.
If you have no contraindications to drinking soy milk, then in reasonable quantities it is a great alternative to cow’s milk.
2. Almond milk
Almond milk is made from whole almonds or almond butter and water. It has a light texture and a slightly sweet and nutty flavor. When added to coffee, it adds a bit of nutty flavor to the drink. It is inferior to cow’s milk in several respects: protein content, fat, carbohydrates, and mineral concentration. But for people who are on a diet and limit their fat and carbohydrate intake, this is rather an advantage. In addition,
almond milk contains a lot of vitamin E and antioxidants. Together with the beneficial substances contained in coffee, these antioxidants will help fight free radicals.
250 ml of almond milk contains 30-35 calories, 2.5 g fat, 1 g protein and 1-2 g carbohydrates.
Another disadvantage of almond milk is that manufacturers skimp on raw materials. Therefore, most drinks called “almond milk” contain only 2-5% almonds. So, look for brands on store shelves that contain a higher almond content: about 7-15%.
Another feature of almonds is the phytic acid they contain. It binds with iron, zinc, and calcium, reducing their absorption in the body. If you have a deficiency of these substances in your body, it is better to choose another plant milk.
3. Coconut milk
Coconut milk is made from water and coconut pulp. There are varieties of coconut milk in tetra-packs and in iron cans. The one in cans is more concentrated due to the content of more raw material (pulp) than in cardboard packaging. This should be taken into account when buying.
Coconut milk has a creamy texture. It is sweet, slightly spicy, and has a unique coconut flavor. One cup (250 ml) contains 45 calories and 4 grams of fat. It has no protein and almost no carbohydrates. It also contains a third of the calories of cow’s milk, half the fat, and significantly less protein and carbohydrates. Therefore, it is ideal for people on a diet.
90% of the calories in coconut milk come from saturated fats called medium-chain triglycerides (MCTs). Triglycerides are not only good for the body, but are also great food for the brain. This has made coconut milk one of the main ingredients in the famous “bulletproof coffee.” However, it is worth paying attention to the fact that coconut milk, like soy milk, contains short-chain carbohydrates, which cause irritable bowel syndrome.
4. Oat milk
In most cases, oat milk is made from a mixture of oat flour and water. But manufacturers sometimes sin by adding additional ingredients to the drink: gum, vegetable oil and salt. This milk has a sweet bready taste that not everyone likes. Therefore, if you still decide to try adding it to your coffee, buy a small package first.
250 ml contains 140-170 calories, 4.5-5 g fat, 2.5-5 g protein and 19-29 g carbohydrates. As you can see from the composition, oat milk contains the same amount of calories as cow’s milk, twice as many carbohydrates and about half the amount of protein and fat. This plant milk is not suitable for people who want to reduce the amount of carbohydrates they consume.
Oat milk has one very beneficial property: it contains beta-glucan, a soluble fiber that lowers cholesterol. Beta-glucan will also help you reduce hunger and lower blood sugar levels after meals.
Another advantage of oat milk is that it is easy to make at home. It is also much cheaper than its analogues.
5. Rice milk
Rice milk is made from ground white or brown rice and water. Like oat milk, it often contains thickeners to improve texture and flavor.
Rice milk is the least allergenic of all the alternatives to cow’s milk, making it a safe option for people with allergies or intolerances to dairy, gluten, soy, or nuts.
This type of plant-based substitute for cow’s milk has a sweet and fairly neutral taste. When added to coffee, it does not draw attention to itself. It adds a little sweetness to it and makes the structure of the drink more delicate and velvety.
A serving of rice milk contains 130–140 calories, 2–3 g fat, 1 g protein, and 27–38 g carbohydrates.
Rice milk is as caloric as cow’s milk, but it’s lower in fat and contains much less protein. Of all the alternatives on our list, it’s the one with the most carbohydrates. What’s more, rice milk has a high glycemic index (GI) of 79–92. This means it’s quickly absorbed in the intestines and raises blood sugar levels. For this reason, people with diabetes should avoid it.
Some studies have also shown that rice milk contains high levels of inorganic arsenic. Drinking rice milk in large quantities may be harmful to your health. If rice is a significant part of your diet, it is best to avoid rice milk altogether and find a more suitable alternative.
6. Cashew milk
Cashew milk is made from finely ground cashew nuts and water. It has a sweet, nutty aroma with subtle hints of cashew. It goes well with coffee and does not displace its flavor when mixed.
A serving of cashew milk contains 25-50 calories, 2-4 g of fat, 0-1 g of protein, and 1-2 g of carbohydrates. The energy value of this milk is much less than cow’s milk. If you are involved in sports and want to get BJU from plant milk, then cashew milk is not for you. It is more suitable for people on strict diets.
The most beneficial substances, namely fiber, protein, vitamins and minerals, have a low concentration in cashew milk due to the peculiarities of production.
7. Macadamia nut milk
Macadamia nut milk contains over 90% water and 3-5% macadamia nuts. It is a fairly new product for the plant milk market. Most of the time, it is produced in Australia, the birthplace of these exotic healthy nuts.
Organoleptically, it has a dense, rich, creamy taste. It is more intense than most types of nut-based plant milk. It is perfect for people who like the dense texture of coffee and milk-based drinks.
250 ml of this alternative milk contains 50-55 calories, 4.5-5 g fat, 1-5 g protein and 1 g carbohydrates.
The low carbohydrate and fat content means that the drink is perfect for a balanced diet. Another fact in favor of this drink is that it contains a large amount of monounsaturated fats. They reduce blood cholesterol levels, blood pressure, and the risk of cardiovascular diseases.
8. Quinoa milk
Quinoa milk is a rare guest on the shelves of US grocery stores. Despite the popularity of the cereal itself, plant-based milk made from it has not yet received close attention from consumers. You will not find plant-based milk based only on quinoa cereal. This is explained by the high cost of raw materials. Most often, quinoa is added to rice-based milk. The combination of these two grains in the final drink gives it additional beneficial qualities. Such milk does not contain gluten and is rich in high-quality protein.
Quinoa milk has a slightly sweet flavor from the quinoa grain. If this doesn’t conflict with your taste preferences, then feel free to add quinoa milk to your coffee.
Quinoa milk contains as many carbohydrates as cow’s milk, but less than half the calories. It also has less fat and protein. In this regard, the milk is suitable for vegans and vegetarians. It will help them compensate for the lack of protein. The mineral and vitamin composition of quinoa milk is a little meager. The reason is that there is little quinoa in this plant milk, and the production features completely reduce them to nothing.
9. Cedar milk
Cedar milk has appeared on the market quite recently. Due to the large number of cedar trees growing in America, milk from cedar nuts is not a rare guest on the shelves of our stores. And the price for it is quite affordable.
Cedar milk is a unique product: it is rich in proteins, which contain nineteen amino acids. 75% of these amino acids are essential. A 200 ml serving of cedar milk contains a large amount of fatty acids, magnesium, potassium, copper, calcium, iron, zinc and manganese. Cedar milk is almost completely absorbed by the human body. And the content of vitamin E in cedar milk is significantly higher than in the kernels of any other nuts.
When added to coffee, it does not increase its sweetness, adding a spicy aroma of pine nuts to the drink. Also note that this plant milk curdles when you pour it into coffee.
