The global plant-based milk market will reach $28,4 billion by 2023. This reflects the rise of alternative vegetable milksAt Pistacho Coffee Brunch, we offer healthy and delicious options.
Plant-based milks offer unique nutritional benefits. One cup of unsweetened almond milk has 35 calories. It contains only 2 grams of carbohydrates, less than skim cow's milk.
We will discover various options, from soy milk to pistachio and macadamia. You will learn about their nutritional profiles and health benefits. You will learn how to easily incorporate them into your daily diet.
Key points
- The vegetable milk market will grow by 9,5% annually until 2028
- Soy milk leads the market for vegetable milks with 38%
- Plant milks are low in calories and rich in nutrients
- There are options for all tastes and dietary needs.
- Plant-based milks are a sustainable and ethical choice
What are plant-based milks and why choose them?
Plant milks are nutritious drinks made from plants, seeds or nuts. They are popular as alternatives to cow's milk. They offer options for people with intolerances, allergies or specific diets.
Definition and origin of vegetable drinks
The dairy free milks are aqueous extracts of processed plants. They have been used for centuries in various cultures. Today there are many options, each with unique characteristics.
| type of drink | Base content (%) | Carbohydrates (%) |
|---|---|---|
| Soybean | 13.5 | 2 |
| Oatmeal | 14 | 11 |
| Rice | 15 | 11 |
| Hazelnut | 5.5 | 2 |
| Almonds | 7 | 2 |
Health and environmental benefits
Plant-based milks have nutritional and environmental advantages. They tend to have fewer calories and saturated fats than cow's milk. Soy milk stands out for its complete protein.
It is important to check the labels of these products. Some contain added sugars that may not be healthy.
Differences with milk of animal origin
The main difference is in their nutritional composition. Cow's milk is rich in calcium and protein. Plant-based milks vary in their nutritional profile.
For example, almond milk may contain only 2% almonds per glass. It is better to choose products with at least 10% of the base ingredient.
The choice between plant-based and animal-based milks depends on individual needs. Both options can be part of a balanced diet.
Plant-based milks: Complete guide to available varieties
The market offers various vegetable milks as alternatives to cow's milk. Each type has a unique nutritional profile and flavor. These options are tailored to different needs and tastes.
Nut milks
The almond milks They are low in fat and rich in vitamin E and calcium. They are popular with those looking for light options.
Hazelnut and macadamia milks offer intense flavors and unique nutritional profiles that set them apart.
Cereal milks
The oat milks They are famous for their smooth and creamy flavor. They contain beta-glucans that help reduce cholesterol.
Rice milks are naturally sweet and rich in carbohydrates. They are a good source of energy for the body.
Legume and seed milks
Soy milk is common and similar to cow's milk. It is high in protein and low in saturated fat.
Hemp milks are less common but nutritious. They offer essential fatty acids for a balanced diet.
Coconut milk and other exotic alternatives
The coconut milks They are rich in MCT fatty acids. They provide quick energy and have a distinctive flavor.
Other options such as quinoa or nut milk are unique, offering special flavors and particular nutritional benefits.
| Milk types | Main benefit | Recommended use |
|---|---|---|
| Almond milks | Low in calories, rich in vitamin E | Smoothies, cereals |
| Oat milks | Fiber, cholesterol reduction | Coffee, baked goods |
| Soy milks | High protein content | General cooking, sauces |
| Coconut milks | MCT fatty acids | Desserts, Curry |
When choosing a plant-based milk, check the percentage of the main ingredient. Avoid those with many additives.
Homemade options can be cheaper. They also allow you to have more control over the ingredients you use.
Nutritional value and specific benefits
Plant-based milks are a healthy alternative to dairy milk. Each type offers unique benefits. These drinks contribute to a balanced and nutritious diet.
Protein and mineral content
Soy milk is rich in protein, similar to cow's milk. Almond milk provides calcium and vitamin E. Many plant-based milks are enriched with vitamins D and B12.
Healthy fat profile
Plant-based milks have healthier fats. Coconut milk contains medium-chain fatty acids. Walnut milk provides omega-3, which is beneficial for the heart and brain.
Vitamins and other essential nutrients
These drinks are rich in antioxidants and bioactive compounds. Soy contains isoflavones that can lower cholesterol. Oats provide beta-glucans, which are good for intestinal health.
| Milk types | Main benefit | Featured Nutrient |
|---|---|---|
| Soybean | Cholesterol reduction | Isoflavones |
| Almonds | Brain health | Vitamin E |
| Oatmeal | Intestinal health | Beta-glucans |
Vegetable milks are nutritious and versatile. They adapt to different diets and tastes. Their consumption helps to have a more varied diet.
How to prepare homemade vegetable milks
Doing Homemade vegetable milks It's easy and inexpensive. You can create personalized nutritious drinks using oats, almonds or cashews. The cost varies between €0,30 and €1,5 per liter, depending on the seeds.
necessary equipment
To make your vegetable drinks, you will need to:
- Powerful blender
- Fine strainer or vegetable milk bag
- Storage container
- Base ingredients (cereals, nuts or seeds)
Basic brewing techniques
The process is simple:
- Soak the ingredients (8 hours for oats)
- Blend with cold filtered water
- strain the mixture
- Store in the refrigerator (lasts 2-3 days)
Recipes and recommended proportions
For 1 litre of oat milk, mix 150g of oats with 1 litre of water. Add cinnamon, vanilla or cocoa to personalise.
Try adding almonds, walnuts or sesame seeds to vary the nutritional profile. Shake before serving to take advantage of all the nutrients.
Oats contain 6 of the 8 essential amino acids and are rich in vitamin B6, calcium and iron.
Use these beverages in your favorite recipes. The leftover bagasse can be used to make cookies or hamburgers.
Culinary uses and practical applications
Plant-based milks are versatile in the kitchen. They transform recipes from breakfast to dessert. Use them in cereals, smoothies and creamy coffees.
Almond milk is perfect for desserts. Oat milk works well in sauces and soups. These drinks are ideal for vegan ice creams and vegetable cheeses.
When replacing animal milk, adjust the proportions. Heat stability and texture vary by type. Experiment to find the ideal option for each dish.
Try the Homemade plant-based humus with sesame milk. Hygiene is key when using fresh ingredients, according to food safety guidelines.
Plant-based milks can elevate your dishes. Explore their uses in the kitchen. Discover how they enrich your daily diet in a delicious and nutritious way.
Conclusion
Plant-based milks are a popular and nutritious choice. They offer alternatives for a variety of lifestyles and diets. Each variety, from soy to almond, has unique benefits.
These drinks are very versatile. Oat milk is rich in fiber and helps reduce cholesterol. Coconut milk provides healthy fats that are easy to metabolize.
Cashew and hemp milks are ideal for lovers of omega-3 and omega-6. It is crucial to choose quality plant-based milks with an adequate percentage of the main ingredient.
A good soy milk should contain at least 14% soy. Nut milk should contain 3-4% of the fruit.
Plant-based milks are tasty and nutritious. They are perfect for those who are lactose intolerant or looking for sustainable options. Their popularity reflects a trend towards healthier and more environmentally friendly choices.
