Discover the remarkable health benefits of plant-based milk! Packed with essential vitamins, low in fat, cholesterol-free, and filled with heart-healthy fats, these vegan-friendly milks are perfect for sensitive digestion and an eco-conscious lifestyle. People have started to turn to vegan milk alternatives, even if they are not strict vegans. But why? The reasons are various. For some, it is a great source of nutrients, while at the same time it has a low content of unhealthy fats. Whether it’s nuts, seeds, or cereal milk, the options are mild on your digestive system and can make you feel better, especially if you are seeking solutions for lactose intolerance. Moreover, it helps to preserve the environment by requiring far fewer resources than traditional milk, making it an environmentally sustainable product.
Nutritional Benefits of Plant-Based Milk
A great thing about vegan milk alternatives is that you can choose them according to your dietary needs and preferred flavors. This short guide will help you decide which option suits you best:
Nut milks: made using only water and nuts such as walnut, cashew, hazelnut, macadamia, pistachio, and almond, or any combination of the above. They are rich in vitamin E and unsaturated fat, but low in calories, sugar, and saturated fat. At the same time, they contain beneficial omega-3 fatty acids. This makes them great for your heart. This type of milk is obtained by simply grinding the ingredients together, and doesn’t require any heat processing.
Cereal milks: prepared with water and grains such as (wild) rice, quinoa, amaranth, buckwheat, rye, millet, and oat. Compared to other vegan options, they have more calories, carbs, and protein, which makes them a great pre- and post-workout food. Preparation also involves lower costs, as most cereals are inexpensive.
Soy milk: It is the only non-dairy milk that has all nine of the essential amino acids, and provides a complete source of protein.
Seed milks: Hemp, flax, pumpkin or sunflower seeds are examples of seed milks that are prepared with seeds and water. They stand out for the high content of omega-3 and omega-6 fatty acids, which are vital for the health of the skin and brain.
Health Benefits of Non-Dairy Milk
Non-dairy milk offers numerous health benefits for those avoiding dairy consumption. It can lower cholesterol levels, improve weight management, and provide essential nutrients like calcium, vitamin D, and phytochemicals for bone health.
Non-dairy milk can lower cholesterol levels, improve weight management, and provide essential nutrients like calcium, vitamin D, and phytochemicals for bone health.
A scientific study recently published on SpringerLink states that, “Soymilk was first manufactured in the USA in 1917, where it was used largely as a substitute for cow’s milk in infant formula. A 1995 study later found that consumption of soy protein was associated with a decrease in total cholesterol, LDL cholesterol and triglycerides, prompting more widespread consumption.”
According to studies published by The National Center for Biotechnology Information, vegan milks often contain fewer calories, fat, and sugar, which can aid in weight management. Additionally, they provide fibers, which support digestion and satiety. Medical studies have demonstrated that certain plant-based milks, like soy and almond, can lower body weight and fat mass.
At the same time, vegan milk is a convenient replacement for the traditional dairy milk which can expose consumers to a higher risk of health problems due to the hormones, antibiotics, and microorganisms. Furthermore, for some people, dairy milk may result in inflammation, lactose intolerance, or allergic responses, while the vegetarian alternatives are typically easier to digest and hypoallergenic.
Environmental Advantages
When it comes to its environmental impact, vegan milk is certainly more nature-friendly than cow milk. Comprehensive studies have taken into consideration various factors, such as water and land use, animal suffering, contribution to the emission of greenhouse gases, and increased nutrient pollution.
According to the Food and Agriculture Organization of the United Nations, the increase in global milk production and cow herds over the last 20 years has led to an increase of 2.9 percent of total human-induced greenhouse gas emissions. The organization advises that switching to vegetarian alternatives is a meaningful change for reducing the environmental footprint of our lifestyles.
Allergies and Intolerances
Lactose intolerance is the inability to digest and absorb lactose, which is clinically characterized by gastrointestinal symptoms induced by the consumption of milk and other dairy products.
According to NHS Inform, the severity of this condition differs from person to person. While some people experience mild symptoms, others may require medical assistance.
If you experience some of these unpleasant symptoms after consuming dairy products, you might be facing lactose intolerance:
・stomach rumbling and flatulence
・diarrhea
・bloated stomach
・cramps and stomach pains
・general sickness
・irritable bowel syndrome (IBS)
Even though some symptoms are similar, lactose intolerance should not be confused with milk allergy. According to the same source, milk allergy can manifest in the following ways:
・skin reactions, itchy rashes, or swelling in the face area
・digestive problems
・runny or blocked nose
・eczema
Unfortunately, there is no known treatment for lactose intolerance, and no guaranteed treatment for dairy allergy. The best way to manage these conditions is to make changes to your diet. Plant-based milk can, therefore, be a safe alternative for people having to deal with lactose intolerance or dairy allergies.
Plant-Based Milk in a Vegan Diet
Whether you opt for a vegan lifestyle based on your beliefs or need to follow it due to a medical condition, plant-based milk plays an important role in achieving a balanced diet. It can supply the following nutrients necessary to keep blood, nerves, muscles, hormones, and bones in good condition from plants instead of animal products:
・Calcium
・Vitamin B12
・Protein
・Iodine
・Selenium
・Vitamin E
In this way, people can also avoid some of the negative effects of animal milk, such as lactose intolerance, dairy allergies, and environmental harm, by switching to non-dairy milk, cream, creamers, and even cheese without compromising on taste.
How to Choose the Right Plant-Based Milk
There are many options available at supermarkets. However, not all vegetarian milks are created equal. Many store-bought options may contain added sugars, flavors, or thickeners, which can affect their nutritional quality. This is why it is crucial to read labels and choose the best option that matches your own needs and preferences.
And, why not make your own? In this way you can skip preservatives and chemicals like carrageenan, gums, sugar, and artificial flavors that are frequently included in store-bought alternatives. These additives can negatively impact your health, causing inflammation, stomach problems, blood sugar increases, and hormonal imbalance.
If you choose to make it at home, not only is it healthier, it’s also much more economical. Investing in a high-quality milk maker is a one-time cost. All you need after this are a few basic ingredients – such as water, oats, seeds, nuts, or soybeans. Thus, your homemade milk ends up being significantly less expensive in the long run.
Use the leftover pulp in recipes such as granola, cookies, ice cream, or even vegan burgers. This helps you to save money and embrace a zero-waste lifestyle.
You can also change the flavor, consistency, and sweetness to suit your tastes, making it completely adaptable to your preferences. To make your own special mixes, you can also combine seeds or nuts with similar consistencies, and add other fruits, spices, or extracts.
Making your own vegan milk at home is now easier than ever. We love using the MioMat Milk Maker Machine, which makes 100% pure quality, non-dairy milk every time.The processing time and temperature are ideal for extracting and preserving all the nutrients from your selected ingredients.
It has an optimized program suitable for each of your favorite ingredients, from nuts to cereals, and even a specialized program for soybeans!
Just one click on the button and let MioMat do the work, while you can use the time saved for yourself.
This versatile tool can also make creamers, soups, and porridges!
How to Consume Non-Dairy Milk
The first thing that comes to mind is to drink it as it is. But did you know you can also use it in most recipes that normally require animal milk?
However, depending on the recipe and the desired result, you may need to use a different kind and quantity of plant-based milk.
For example, for baking you can use any plant-based milk with a neutral flavor, such as soy, oat, or almond milk. To get the desired consistency, you might need to adapt the quantities of the ingredients in the recipes.
Use any plant-based milk that complements the taste and texture of the food when cooking. For curries, for instance, coconut milk works well.
Top 5 Benefits of Drinking Plant-Based Milk:
- ・Abundant in vitamins and minerals
- ・Low fat content
- ・Low “bad” cholesterol content
- ・A beneficial blend of mono- and polyunsaturated fats
- ・Ideal for anyone with a sluggish digestive system
Opt for a healthy, home-made plant milk and lower your intake of saturated fat, cholesterol, and hormones, which can harm your health in the long term and increase the risk of illness.
At the same time, this increases your intake of antioxidants, vitamins, and minerals, which can support your immunity and general well-being.
Just when you thought it can’t get any better than this, it can! Homemade options are also budget friendly!
Plus, your choice can make a difference for the planet! Homemade milk also uses no packaging and less water and land, and produces less greenhouse gas emissions, which makes it more nature friendly and sustainable.
By choosing plant-based milk, you can enjoy a delicious and nutritious drink that is good for you and the planet.
We would love to hear about your experiences with plant-based milk! Leave us a comment and share your opinions with us and other vegan milk lovers.
If you are interested in a smart device that can make fresh and delicious plant-based milk from any nuts, seeds, grains, or legumes, check out our webshop and our Miomat machine.
Looking forward to your feedback!
