Health & Fit What You Need to Know About Plant-Based Milk
Cow's milk may increase your risk of cancer, heart disease, and acne - here's what the research says and why most nutritionists still consider it healthy
Milk is not bad for your health as it is high in important vitamins and minerals like calcium and vitamin D.Milk contains many essential vitamins and minerals important to our health. The Dietary Guidelines for Americans recommends three servings of milk or other dairy foods to receive enough calcium, potassium, and vitamin D, which many people may not be getting enough of by consuming food alone, says Eshani Ewing, a registered dietitian with Orlando Health, a not-for-profit healthcare organization in Florida.
The plant-based milk market
Whether it’s to pour or sip before bedtime to , milk can be a healthy, comforting staple for most diets.
But not everyone is interested in traditional cow’s milk. You may give up dairy for health or a personal reason. (Learn what happens to your body when you go on a .)
With almond, oat, soy, and cashew milks lining the shelves of supermarkets everywhere, you have plenty of non-dairy options to choose from.
The plant-based milk market is expected to be a $21.5 billion industry in the United States by 2024, according to Research and Markets, a global marketing research firm. Sales of plant-based milks now make up 14 percent of the entire milk category, reports the Plant-Based Foods Association.
What Is Pistachio Milk, and Is It Healthy?
Made from the so-called "happy nut," pistachio milk is shaking up the alt-milk aisle. But is it any better than the other dairy-free options? Here's what you need to know.And now, pistachios are getting the ✨ magic ✨ treatment. Back in November, pistachio milk brand Taché launched, releasing its new plant-based, dairy-free drink, composed primarily of water and pistachios, in sweetened and unsweetened varieties. While Taché is the sole pistachio-only alt-milk on the market, Three Trees — an organic nut and seed milk brand — also sells an unsweetened milk made from a blend of pistachios and almonds.
Here’s a look at why you might choose plant-based milk, some of the types of nondairy milk, their benefits, and how to make them.
(Also, check out.)
Who drinks plant-based milk?
Two-thirds of people who buy plant-based milk choose the alternative beverages because of taste, according to a report from research firm Statistica. Other people choose plant-based milk because they opt for a or lifestyle.
Many people avoid cow’s milk and other dairy because they are . Your body uses an enzyme called lactase to break down lactose, a sugar found in milk and other dairy products. When you have lactose intolerance, you don’t make enough lactase, and your small intestine can’t digest all of the lactose from the milk or milk products you eat or drink.
Soy Milk Is Better Fresh. Here’s How to Make It Yourself
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About 65 percent of people have aafter their infant years, reports the National Institutes of Health U.S. National Library of Medicine.
Most people who are lactose intolerant can have some lactose without experiencing symptoms, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Other lactose-intolerant people experience diarrhea, bloating, gas, and other digestive issues after having food or drinks that contain lactose. (Here are some other reasons you may have .)
Being lactose intolerant is not the same as having a . If you’re allergic to milk, it means you have an immune system disorder and are reacting usually to one of the proteins in milk, such as lactoglobulin, lactalbumin, casein, and whey.
The most popular plant-based milk is , according to statistics from research firm SPINS reported by Food Navigator.
10 Best Banana Recipes
Here's exactly how you can easily add more of the beloved fruit to your diet.
There are a lot of : It’s low in calories, fat, and carbs. It’s lactose-free and high in vitamin E. Store-bought almond milk can be fortified with calcium and other nutrients.
If you want to at home, all you need are a few simple ingredients, like raw almonds, water, vanilla, and maple syrup.
Oat milk, which has only been on the market a few years, is the second most popular plant-based milk.
Most oat milk is dairy-free, nut-free, and soy-free, so it can be a good choice for people who have those specific allergies.
However, . Oats are naturally gluten-free but there can be cross-contamination when they are grown near fields or processed in the same facility with grains that contain gluten. To be sure, check the label.
Store-bought oat milk often has added vitamins and minerals, flavoring, sugar, and preservatives.
To avoid those extras, you can with hand-rolled oats, water, a blender, and a fine-mesh strainer.
are heart-healthy nuts (or, technically, seeds) that are packed with nutrients. They’re rich in healthy fats, fiber, vitamins, and protein.
Chocolate lovers in a frenzy over rumoured Cadbury Neapolitan blocks
If the rumours are to be believed then chocolate lovers and ice cream fanatics alike are in for a seriously sweet treat when Cadbury releases their next family block. Australians could soon see Neapolitan flavoured chocolate in the confectionery aisle, right alongside regular milk chocolate and Caramilk blocks. The rumour was started by the @foodfindsgeelong Instagram account, who also claimed in the same post that tropical Skittles and Smith's 'Crispy Bacon' chips were in the pipeline.
Many of those nutrients translate when cashews are turned into milk. And store-bought cashew milk is fortified with extra nutrients.
But you get more protein from the nuts when you at home. It’s easy to do and doesn’t require straining as many other homemade kinds of milk do.
is very versatile and can be used in many ways. Try it in smoothies, pasta sauce, soups, on cereal, or on granola or oatmeal.
(Learn the difference between .)
Made from, it's no surprise that soy milk is also packed with vitamins and other nutrients.
It's the closest to dairy milk and has been used as afor more than four decades, according to a 2017 report in the Journal of Food Science and Technology.
Soy is one of the most common allergens, so obviously avoid soy milk if you are allergic.
This option is made out offrom the hemp plant. This is the same plant (Cannabis sativa) used to make marijuana and products.
But hemp milk does not get you high because it may only contain trace amounts of delta-9-tetrahydrocannabinol (THC), the compound that can affect your mental state.
Other kinds of milk to try
That's just the tip of the nondairy milk iceberg. You'll find that there are plenty of different plant-based milks made from a wide variety of nuts and other plants:
Are Meat Substitutes Healthy? What You Should Know Before Buying
Nutritional experts weigh in on why plant-based options might be a good choice for you. The reasons to eat more plant-based foods are compelling, whether you're concerned about your health, the environment, or animal welfare. And add to that list the fact that you have more convenient plant-based food and drink options available than ever before. You can now buy plant-based cheeses that melt, bubble, and stretch like cheddar should. You can sip on creamy coffees, down spoonfuls of yogurt, and dig into cartons of delicious ice cream that don't contain a drop of dairy.
Concerns about plant-based milk
Nondairy milk doesn't have the same nutritional profiles as dairy milk. They may not have as much calcium or protein unless they are fortified. Always read the label. (These are the.)
You may want to talk to your children's doctor before switching them to plant-based milk if allergies or lactose intolerance aren't an issue.
A 2017 study of more than 5,000 Canadian children, published in The American Journal of Clinical Nutrition, found that children who drank non-cow milk were shorter than those who drank exclusively cow's milk. That means a three-year-old who drank three cups ofa day would be 1.5 centimeters (about a half-inch) shorter than a three-year-old who drank the same amount of cow's milk.
(Here's why your .)
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A beginner's guide to a plant-based diet and how it can benefit your health .
A plant-based diet consists mostly of foods like fruits, vegetables, and legumes. Plant-based diets may reduce your risk of diabetes and obesity.A plant-based diet consists of mostly plant-based food sources like fruits, vegetables, beans, legumes, whole grains, nuts, seeds, and oils. However, some plant-based diets still include small amounts of animal products.