Which plant-based milk is the best? Top 5 options

I am often asked which plant-based milk is better or which is healthier. I don't have a definite answer: different types of milk contain different sets of nutrients, vitamins and minerals.

However, when choosing, I recommend considering the following factors:

• taste;
• food allergies;
• type 2 diabetes;
• nutritional value of the product.

The taste is everyone's personal choice, and the wide variety of types of plant milk allows you to choose the most delicious one for yourself.

However, if you are allergic to nuts, you should pay attention to vegetable milk from seeds or cereals.

Or if you suffer from diabetes, then read the labels very carefully and look to make sure that the product does not contain sugar and has as few carbohydrates as possible. Oat milk is not suitable for people with diabetes because of its high starch and gluten content.

Here I have tried to compile for you a list of the top vegetable drinks in terms of health benefits. I hope this will help you choose the one that is best for you.

1. Coconut milk is the healthiest of all plant-based candidates, with a maximum fat content of 30%.

But there is nothing to worry about: these fats are quickly absorbed and do not increase cholesterol levels. The caloric value of the drink is 152 kcal per 100 grams. It is the choice of those who seek to:

• improve the condition of their skin and hair;
• effectively fight stress;
• to supplement antifungal therapy;
• make up for deficiencies in iron, magnesium, copper, manganese;
• normalize metabolism.

Coconut milk can be drunk separately, added to coffee or used in the preparation of various dishes.

1. Soy milk is a classic all-purpose option with a mild flavor, low fat content and high protein content.

It is considered the closest in composition to cow's milk.

Soy is one of the few plant-based sources of complete amino acids that we can only get from food. The benefits of soy extract:

• normalizes metabolism;
• accelerates cell regeneration;
• lowers cholesterol levels;
• strengthens hair and nails;
• supports the female body during menopause;
• reduces the risk of heart attack and stroke.

At the same time, if you opt for such a drink, you should keep in mind that soy is on the list of the most allergenic products.

Also, for men, this product can be harmful because it contains a lot of female hormones. For women with hyperestrogenia, it is also not recommended, because it is associated with hyperplasia of endometrial tissues and mammary glands.

1. Almond milk is a "starter drink" if for some reason you have had to or want to switch to plant-based milk. It has a light sweetness and a pleasant nutty flavor that most people like.

200 grams of the drink replenishes the daily requirement of vitamin E, a valuable antioxidant that fights free radicals.

Almond milk is especially popular among women because of:

• high folic acid content, essential for pregnant women;
• enrichment of vitamin D;
• protection of the skin from ultraviolet radiation;
• the presence of calcium.

What this drink lacks is vitamin C. But there is an abundance of B vitamins, which in combination with iron strengthen the musculoskeletal system and promote the recruitment of muscle mass.

1. Oat milk is a great plant-based alternative for people who are allergic not only to cow's milk but also to nuts.

One cup a day replenishes just over a third of the daily requirement for calcium.

The product is chosen for its properties:

• maintains a sense of satiety;
• does not promote edema;
• calms the central nervous system (improves sleep, relieves stress, improves mood);
• removes cholesterol;
• normalizes metabolism.

Among all plant-based competitors, oatmeal drink is the safest for allergy sufferers. It contains a minimum of substances that can provoke an unwanted reaction. But diabetics should be careful and consume only the product prepared by themselves. Ready-made oatmeal drinks often contain sweeteners.

In addition, of all plant-based drinks, only oat milk contains a small amount of gluten, so it is not suitable for patients with celiac disease or those who follow a gluten-free diet.

1. Rice milk can be compared to cow's milk in terms of vitamin content.

The caloric value is 60 kcal per 100 g. Not all rice is suitable for the drink. Only brown rice gives the necessary satiety.

Rice extract is rich in dietary fiber. It is also rich in iron, copper, magnesium, and B vitamins. If it is stated on the package that the product is rich in vitamins A, D and calcium, it means that it is enriched with these vitamins.

Rice milk is attractive because:

• is good for relieving muscular tension;
• strengthens the nervous system;
• normalizes digestion;
• helps fight inflammatory processes.

For people with metabolic disorders and even for diabetics, the drink is absolutely safe, as it contains no gluten.

When choosing vegetable milk, the most important thing is to make sure that it is healthy for you and does not contain harmful components.

I have chosen to have several types of plant-based milk in my fridge. I drink coffee with coconut milk, add nut or oat milk to my cereal, and make cookies and cakes with rice milk and almond milk.