CONTENTS:
Plant-based beverages have taken store shelves by storm in recent years. Their selection grows every year. They differ not only in the plant material from which they are made, but also in various additives and flavors. All this leads to a feeling of dizziness when standing in front of the store shelf. Therefore, we decided to describe them in more detail and review the basic differences between them. We also answer the question: Can they be a good alternative to cow's milk? We invite you to read on.
The origin of the plant drink
Until recently, it was still called plant milk . In 2018, the situation changed, and since then, manufacturers can no longer call their products plant milk. This was due to the directive that clearly defined the term milk. It is a product of exclusively animal origin and, moreover, a secretion of the mammary glands of mammals. However, this does not change the fact that plant-based beverages are the most popular substitute for cow, goat, sheep, or buffalo milk. Therefore, despite the official withdrawal of this name, the term "plant milk" still has its function and is firmly anchored in society. Plant-based beverages are usually made from oilseeds or nuts. In industry, the water extraction process is used to produce them. This is a process in which certain nutrients from the base material penetrate the water. Chemical compounds migrate from an environment with a higher concentration to one with a lower concentration. After equilibrium is reached, the two liquids are separated. This is, of course, a simplified model of the formation of plant-based beverages, but it accurately reflects the main assumptions of this process. It can also be produced by mixing plant material with water. This way, we can easily prepare such a beverage at home. Very often, additional chemical compounds are added to the final product to improve its nutritional or organoleptic properties. These can be, for example, sugar, calcium, vitamins, or proteins.
Who are plant-based drinks suitable for?
Plant milks can be consumed by anyone and, contrary to popular belief, are not just for vegans or vegetarians. They are a product like any other, but they have several properties that potentially make them a much better choice than conventional cow's milk. They are certainly an excellent option for those who cannot consume milk for various reasons, such as an allergy to cow's milk proteins, lactose intolerance, or ideological issues. They also offer a change of pace and a stepping stone from milk of animal origin. This is undoubtedly due to the fact that virtually every plant-based beverage tastes slightly different depending on the raw materials used. In addition, there are also flavored drinks and drinks for specific target groups, such as athletes (with increased protein content) or diabetics (with reduced fat and sugar content).
Plant-based drinks and cow's milk
Plant-based beverages vary in nutrient content depending on the type of raw material used and any additives. However, it should be noted that they generally do not contain as much of these nutrients as the plant material used in their production. This is due to the production process itself, during which nutrients from oilseeds/nuts leach into the water. However, this does not change the fact that they are still a very valuable source of macro- and micronutrients. Keep in mind, however, that not all plant-based beverages are as rich in calcium and protein as cow's milk. While these beverages are often fortified with these substances, if you completely avoid animal milk and replace it with plant-based beverages, you should increase your calcium and protein intake from other sources. It is also worth knowing how to choose a plant-based beverage. The variety of varieties, brands, and flavors means that, on the one hand, everyone can find something for themselves, but on the other hand, choosing can be difficult. When starting your adventure with plant-based beverages, it is worth trying a variety of them and determining which ones are suitable for you and which ones are not. As with almost all products available on the market, the composition is very important. The shorter the list, the better. We should also pay attention to the additives used and try to choose the most natural ones. Added sugar is also common in these drinks. Try to choose unsweetened and without unnecessary ingredients as much as possible. It is also worth mentioning that the price of these types of products is usually higher than that of cow's milk. This has several reasons and largely depends on the manufacturer and the quality of the plant-based beverage itself. Another major factor is the fact that cow's milk production is, paradoxically, much cheaper and more widely available. Plant-based beverages, on the other hand, are relatively new products with a smaller circle of potential buyers.
The most popular plant-based drinks
As already mentioned, there are many types of plant-based beverages. It's impossible to describe them all exhaustively. Nevertheless, we'll focus on the most popular, most widely available, and, above all, most natural.
Soy drink
Soy beverage was one of the first beverages of its kind to hit the market. It is very similar to cow's milk, both in terms of nutritional value and consistency. It is rich in unsaturated fatty acids but free of cholesterol and lactose. Of course, it doesn't contain milk proteins, but it's important to remember that soy can be just as potent an allergen. Soy beverage is made from ground soybeans, water, vegetable oils , and sometimes soy protein powder. Such a product is usually also enriched with various vitamins and minerals, especially calcium. Taking all these ingredients into account, we finally get a beverage that is a very good substitute for cow's milk. It contains relatively high levels of plant protein and is a good source of carbohydrates and B vitamins. It's worth noting that the calcium contained in soy beverage is absorbed and utilized by our bodies almost as effectively as that found in animal products. It also contains much more fiber than cow's milk. Also worth mentioning are the phytoestrogens contained in soy. They also occur naturally in the beverage made from this plant. These are chemical compounds of natural origin that play a similar role in the body to estrogens. This is why soybeans initially had a negative reputation. They were believed to have carcinogenic effects, to increase the risk of breast cancer, and to cause hyperthyroidism. These fears have not been confirmed by research, and soy beverages are now a highly valued substitute for mammalian milk.
Almond drink
Almond milk is undoubtedly the most popular representative of nut-based plant-based drinks. Compared to soy, it is incomparably lighter and has a less expressive flavor. While almonds are a fairly good source of protein and calcium, the same cannot be said of an almond-based product. However, almond milk contains significantly less of these nutrients than cow's milk. However, it is characterized by its low calorie content, high drinkability, and the presence of healthy plant fats, potassium, manganese, zinc, and vitamin E. Interestingly, it is relatively often sweetened, so special attention should be paid to its composition. It is an ideal solution for people allergic to cow's milk proteins and soy. However, people with a nut allergy should avoid consuming it.
Oat drink
Oat drink is most commonly made by mixing oat flakes with water and then filtering the liquid. It's fairly tasteless and low in calories, but its consistency may resemble cow's milk. Interestingly, it contains a type of fiber called beta-glucan. Thanks to this, it can help lower blood pressure. It's also a good source of vitamin E, folic acid, and riboflavin. It contains no saturated fat or cholesterol. However, keep in mind that it's high in carbohydrates. This makes it one of the sweeter plant-based drinks. There can be twice as many carbohydrates as cow's milk. Therefore, it's not particularly recommended for diabetics. It also contains almost no protein or calcium, so it's best to look for products fortified with these nutrients. It's also not recommended for people with gluten intolerance or celiac disease, as well as for young children.
Rice drink
Rice drink is characterized by a slightly sweet taste and a not-too-thick consistency. It is hypoallergenic, low in calories, and easy to digest. It contains many antioxidants that certainly help fight free radicals and slow the aging process of the body and skin. It also contains B vitamins, plant phytosterols, calcium, and phosphorus. It is cholesterol- and lactose-free. Despite its many benefits, this drink is not recommended as a primary replacement for cow's milk. This is due to the possible presence of arsenic, which is toxic to our bodies. This element is absorbed by rice from the soil and can then end up in the finished product. Pregnant women and young children should not consume it.
Coconut drink
Contrary to appearances, coconut drink has nothing to do with coconut water. It is made from the flesh of the coconut. It has a delicate coconut flavor and contains neither lactose nor cow's milk proteins. It contains virtually the same nutrients as coconut flesh. Coconut drink is rich in manganese, copper, iron, selenium, and fatty acids. It may also have antibacterial, cardioprotective, and anti-inflammatory effects, as well as aiding digestive processes. However, it is relatively low in protein, carbohydrates, and calcium. It's worth noting that sugar is a common additive to this vegetable drink. All of this makes it quite high in calories, and coconut milk alone cannot completely replace cow's milk. However, as a dietary supplement, it works excellently.
Summary
Plant-based beverages represent a very broad product group. However, we've focused on the most popular ones. Some are certainly suitable as a substitute for cow's milk, while others are a little less successful. Nevertheless, it's definitely worth trying such products and seeing if you like them. Let's add that health or ideological reasons don't always have to be the reason for consuming them. It's always worthwhile to add variety to your daily diet and constantly try new foods.
