From weight goals to heart health, here’s why vegan milk is good for you

Health benefits of almond milk: Known for being low in calories and saturated fats, almond milk is a good source of vitamin E and antioxidants (Image: Canva)

If you're a new vegan looking for a delicious and nutritious replacement for cow's milk, you're in luck! There are so many plant-based milks to choose from, each with its own benefits and flavours. Whether you have a cow milk allergy, lactose intolerance, or want to lower your cholesterol and calories, you can find a plant-based milk that suits your needs. Soy, almond, coconut, and more - the possibilities are endless in the world of plant-based milks.

Why opt for plant based milk: Choosing plant-based milk may be a fad for many, but for others, the decision is often rooted in various health considerations. According to a study by the Association of Food Scientists & Technologists, opting for plant-based milk can be motivated by health considerations. For those dealing with allergies or intolerances, these alternatives offer relief from discomfort. Additionally, those seeking to reduce calories or manage cholesterol have a diverse range of options available. These alternatives are created by breaking down plant material, resulting in varying particle sizes. The size and stability of the final product depends on the raw material, disintegration method, and storage conditions.

Power of plant-based foods: In recent years, plant sources such as cereals and legumes have gained recognition as functional foods and nutraceuticals. Packed with health-promoting components like dietary fibres, minerals, vitamins, and antioxidants, legumes and oilseeds are extensively used in the preparation of non-dairy, healthy, affordable, and nutritious plant-based milk alternatives.

Plant-based alternatives have become increasingly popular for preparing milk-like beverages, offering diverse options for those seeking alternatives. There is a wide range of plant-based milks from distinct sources: Cereal-based (Oat, rice, corn, spelt), legume-based (soy, peanut, lupin, cowpea), nut-based (almond, coconut, hazelnut, pistachio, walnut), seed-based (sesame, flax, hemp, sunflower), and pseudo-cereal options (quinoa, teff, amaranth). Each option provides a nutritious and flavourful alternative for your vegan journey.

Here are 5 effective plant-based milk alternatives and their benefits:

Almond milk: Known for being low in calories and saturated fats, almond milk is a good source of vitamin E and antioxidants. Research suggests that almonds contribute to improved heart health.

Coconut milk: With its rich tropical flavour, coconut milk is high in healthy fats and supports skin and hair health. There are several benefits associated with compounds derived from coconuts. However, moderation is key.

Peanut milk: Known for its creamy texture and plant-based protein content, peanut milk contains monounsaturated fats that can positively impact heart health. Adding  peanuts to your diet can have potential cardiovascular benefits.

Sesame milk: This milk lends a nutty flavour. Sesame milk is a good source of essential minerals. These seeds contain beneficial compounds like antioxidants and healthy fats, that enhance its nutritional profile.

Soy milk: One of the most popular plant-based options, soy milk contains soy protein, which is good for heart health and helps reduce the risk of coronary heart diseases. Furthermore, it is rich in essential amino acids, serving as a commendable source of protein with potential cholesterol-lowering benefits.