Nutrition

Vegetable milks: they have it all

Vegetable drinks are real sources of energy, trace elements, vitamins and natural minerals. If soy milk is the best known, there are other vegetable milks such as rice, oat, almond, hazelnut, walnut, chestnut milk… It’s up to you to try the ones that suit you the best according to your needs and desires.

A vegetable milk is a non-dairy drink made from water and vegetable ingredients. The word milk is used to designate the white product obtained, by analogy with animal milk, but the term is improper. The word juice does not seem more appropriate to me. The word filtrate is closer to the truth although almond milk is neither a juice nor a filtrate.

Nutritional qualities of the main vegetable milks

It is possible to make vegetable milks with dried fruits (almonds, hazelnuts), cereals (wheat, rice, oats) or even legumes such as soya. Although vegetable milks are of different composition, they all provide us with proteins, carbohydrates, lipids, vitamins and minerals (and in particular the essential calcium). However, these do not always contain an amount of protein and calcium equivalent to milk. It is therefore a question of choosing them well.

  • Soy milk : Soy contains isoflavins which reduce over-stimulation of the body by estrogen. The protein composition of soy milk is identical to that of cow’s milk. It is therefore a very interesting milk nutritionally and often pleasant to the taste. Moreover, it is readily available in brick form.
  • rice milk : without cholesterol and without lactose, it is recommended for people intolerant to cow’s milk or allergic to soy. Distributed in the form of bricks, you can consume it “plain”, “enriched with calcium”, but beware, it contains little protein. However, it is recommended for athletes because it is rich in carbohydrates.
  • Almond milk : rich in calcium, phosphorus, iron, potassium and vitamin E, it exists in brick or in the form of instant powder soluble in water. Its taste goes well with cocoa, cereals and fruits.
  • chestnut milk : naturally rich in calcium and slow sugar, it is used like almond milk and is available in the form of an instant water-soluble powder.
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And calcium?

For adults, removing cow’s milk presents no difficulty and does not expose them to any calcium deficiency as suggested by dairy groups. Moreover, the Japanese who consume only vegetable milks do not suffer from osteoporosis. Regarding calcium, almond milk and chestnut milk are naturally rich. You can also find plant-based milks such as “calcium-enriched” soy or rice milk.

Similarly, calcium is present in foods such as pulses, green vegetables, raw vegetables, dried fruits and fresh fruits.

good every day

Vegetable milks are used in the preparation of many drinks, dishes, sauces etc….

You can prepare savory dishes such as vegetable pancakes, various gratins, a delicious bechamel sauce. In desserts, vegetable milks can be used to make cakes such as apple crisp, creams, pancakes… You’ll be spoiled for choice!

[HighProtein-Foods.com]

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