In recent years, plant-based drinks have emerged as a key alternative to animal-based milk. Suitable for people with lactose intolerance and appreciated for their digestibility, they come in a multitude of flavors and are easily incorporated into our daily diets. Whether you're adding to a coffee, a smoothie, or a recipe, there's an option for every need. But how do you choose the right one? Let's discover the characteristics and benefits of the most popular plant-based drinks.
Almond milk: light and delicately flavored
Its mild, slightly sweet flavor makes it ideal for breakfast or fruity drinks. Rich in vitamin E, a powerful antioxidant, it contributes to cell protection and healthy heart and brain function. It's also low in calories and saturated fat, making it perfect for those who are conscious of their diet. Its only drawback? Its low protein content, with only 1g per cup.
Soy milk: a protein concentrate
With approximately 7 to 8 g of protein per serving, this beverage is the closest to cow's milk from a nutritional point of view. Its neutral taste allows it to be used in many preparations. However, it contains isoflavones, compounds that can interact with the hormonal system. It is therefore advisable to moderate its consumption.
Oat milk: a creamy texture and a source of energy
Perfect for athletes, oat milk is prized for its high fiber and complex carbohydrate content, which provide sustained energy while helping to lower cholesterol. Its mild flavor and velvety texture make it an excellent choice for coffee and smoothies. Be careful, however, as it may contain gluten, unless specifically certified gluten-free.
Rice milk: sweetness and digestibility
Ideal for people with food sensitivities, rice milk is a highly digestible beverage. Naturally sweet, it's particularly popular with children. In addition to being a good source of silica and magnesium, which help maintain bone strength, it's low in protein and fat, making it less nutritious than other alternatives.
Hazelnut milk: a touch of indulgence
With its strong flavor and pleasant texture, hazelnut milk adds a delicious touch to drinks and desserts. It is particularly rich in vitamin E and magnesium, essential for proper muscle and nerve function. Its polyunsaturated fatty acids also contribute to cardiovascular health. The only drawback: its strong aroma doesn't suit all preparations.
Coconut milk: exotic and creamy
Known for its creaminess and exotic flavor, it's often used in sweet and exotic recipes. Rich in iron and zinc, it supports the body on a daily basis. However, its high saturated fat content makes it higher in calories than other plant-based drinks. It's therefore best to consume it in moderation, especially since some people may have difficulty digesting it.
How to choose the right plant-based milk?
It all depends on your preferences and nutritional needs:
✅ Need a protein boost? Soy milk is the best option.
✅ A light, low-calorie option? Almond milk is perfect.
✅ Need a boost of energy? Oat milk is your best friend.
✅ Looking for a treat? Choose hazelnut or coconut milk.
Whatever your choice, choose drinks with no added sugar and enriched with calcium. Beware of pitfalls: some plant-based drinks are low in protein (except soy), may contain additives, hidden sugars, or be low in essential vitamins like B12 and D. Always remember to check the labels to make the best choice!
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