Many times we want to buy non-dairy milk and we do not know very well what to look for, which to decide, which ingredients to have and which are unnecessary, etc. That is why we wanted to create this little tutorial to choose the best vegetable milk on the market without dying in the attempt.
Plant milks are an excellent option if we want to reduce foods of animal origin. In addition, if we eat eggs, cheese and yogurts or kefir, milk is no longer so essential in our diet, and to tell the truth those of vegetable origin are very rich in nutrients and excellent when it comes to cooking healthy pastries, as long as it meets all of them. the requirements that we are going to detail in this text.
Before entering the bulk of this text, we want to clarify that no matter how good a vegetable milk is, if it feels bad, we do not have to continue drinking it.
And another important aspect, if we see in any social network, especially Instagram and TikTok, that a famous person recommends a vegetable milk, we must think that that person has been paid, so we do not recommend going blind, but reading the ingredients and use this tutorial to find out if it is really good, or if you have not tried to strain it with nice words.
That is another, the lids and covers of the containers may seem very eco, bio and healthy, but the reality is hidden in the nutritional table and in the ingredients, there we will know what we are drinking.
Types of vegetable milks
In the market there are a multitude of vegetable milks, but we want to be able to do the main ones here. Then, of course, there are mixtures, and for them everything that we will tell in this text also applies, although it is quite strange that those are 100% healthy.
- Soy milk: it is the star of vegetable milks and despite having only one main ingredient, be very careful as it may not be as healthy as you think. It provides many proteins, vitamins of group B, D, C and K, apart from calcium, iron, magnesium, phosphorus, manganese and zinc. In terms of nutrients, it is the best alternative to milk of animal origin.
- Oat milk: it is one of the healthiest in regard to its nutritional values and its benefits that reduce cholesterol, satisfy, reduce fluid retention, it is very low in fat, etc.
- Almond milk: a source of vitamin D, E and important minerals such as calcium, potassium, phosphorus and magnesium. Despite this, it is not as nutritious as the previous ones.
- Hazelnut milk: it is not the most nutritious, but it does contain certain benefits such as fiber, anti-aging properties thanks to zinc, magnesium and vitamin E and protects the nervous system thanks to the B vitamins.
- Nut Milk: This is very rare, in fact there are only 2 or 3 brands and almost none are 100% healthy. But it is very good for baking and giving a special touch to cakes. It is rich in vitamins of group B, C, omega 3 fatty acids, it has fewer calories than cow’s milk, it is considered heart-healthy due to the properties of walnuts, etc.
- Rice milk: it is not very nutritious. It has vitamins of group B and C, minerals such as calcium, iron and zinc, very little protein, no fiber, a lot of carbohydrates and little fat.
Aspects to consider
Now that we know the main varieties of vegetable milk on the market, now we are going to break down the important aspects to know how to select the best of all the vegetable milks on the market.
Those who read us often know that we are not involved in recommending nutritional supplements unless prescribed by a doctor or specialist, nor do we recommend substitute foods, but it is best to go directly to the source.
But here the situation changes a lot, and it is that vegetable milks do not have as much nutrient breadth as those of animal origin, and we know that calcium is a scarce mineral in vegetable milks, apart from the fact that it is not assimilated well if it is not with help from vitamin D, for example.
This is why we recommend that our vegetable milk be enriched with calcium and vitamin D. It is rare that it brings other vitamins, although there are vegetable milks that include B12 for vegans, but from now on we say that, if it brings a lot, it is not very healthy. it is and we will understand it in the ingredients section.
No sugar please
Sugar is our enemy, we have to see it that way. We consume enough sugars already throughout a single day to add more unnecessarily since plant milks are good in themselves.
In addition, starting from the base that we surely take that vegetable milk with some sugary element, such as cereals, cookies, sponge cake, etc. Well, sugar that we save the body.
It is very important that you clearly state “No added sugars”, “No sugar” or “Only naturally present sugars”, if you do not put any of that on the package, it means that it contains several grams of sugar per 250 ml. And already, many vegetable milks that do not have added sugar, but have several grams for each glass of milk because its main ingredient releases it naturally in the process. In this case, less than 5 grams per 100 ml of milk is recommended.
Always choose eco, organic or bio
This is not a fad, nor a nonsense, but it is quite important, since if we choose ecological or biological products we make sure that they come from crops without insecticides or chemicals, in addition to belonging to responsible crops with crop rotation and surely from local or nearby production.
Not only that, but that label guarantees that the regulations on animal welfare and respect for the environment are complied with. Also by opting for eco, organic or bio, we make sure that the nutritional contribution is purer and has not been so damaged in the process.
Is there the perfect non-dairy milk?
It does exist and we have been commenting on it from the first word of this text. It is difficult to find the perfect non-dairy milk, but if we read the ingredients well and take into account the recommendations that we say here, we will find a healthy non-dairy milk in a few seconds.
Less than 3 ingredients (and there are already many)
Yes, we have scrutinized it well, 3 ingredients and there are already many. The most recommended is a milk where you only have the main ingredient and water , that’s it. Everything else is unnecessary 100%, except if it is enriched with calcium, as we have said in the previous section.
If we start reading and we see oils, gums, sugar, sweeteners, colorings, thickeners, flavor enhancers, etc. The best thing is to leave it back on the shelf. That may be very good in flavor, but all that is 100% unnecessary.
In fact, we can make vegetable milk ourselves at home with the main ingredient we want and adding water. We only need a food processor, a very powerful mixer or a food processor.
Between 8% and 15% of the main ingredient
The market is full of vegetable milks that seem healthy and perfect, but they are not and that is because in its ingredients we see that it has maybe 4% of the main ingredient, be it soy, oatmeal, coconut, rice, almonds , hazelnuts, etc.)
No, no and a thousand times no. For it to be a good healthy vegetable milk , it must have between 8% and 15% minimum of that main ingredient and that the rest is water and perhaps a little calcium to enrich it and make that milk perfect. But nothing else.