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Vegetable beverages whether or not to be used interchangeably with milk
Table of Contents
1. Why is a plant-based beverage not milk?
In accordance with European Union law, milk can only be classified as milk derived from mammary glands. Vegetable beverages are, in turn, suspensions of crushed and water-soluble vegetable material, but are similar in appearance to a cow product. They are obtained from cereals, pulses and nuts and therefore have nothing to do with the raw material reflected.2. Nutritional value of cow's milk and various vegetable drinks
In the case of plant beverages, it is recommended that labelling be checked. Not only because of the macronutrient content but also because of composition. A key issue is the fortification of plant drinks with vitamins and minerals. This is particularly important for vegans and people who restrict their diet because of an increased risk of deficiencies (e.g. vitamin B12 and calcium). In such cases, independent supplementation of the above ingredients is recommended, however, their absorbability may be limited, so it is worth getting them from different sources.3. Cows' milk 2%
As shown in the table, the most nutritionally similar to cow's milk is soybean beverage. The liquid with the highest fibre content is oat-based and the lowest calorie content is coconut beverages. They are all enriched with the same amount of calcium, vitamins B2 and B12. However, it should be noted that these are selected products and the nutritional value of other producers may differ significantly from those presented here.4. Vegetable drinks of all kinds
At least a dozen types of vegetable beverages can be found on store shelves. They can be made from cereals, legumes and nuts. Among the most popular are: soybeans, rice, orange, oats, jaguars, almonds, coconuts, kidney nuts, bean nuts and conifers. Mixtures of plant drinks (e.g. onion and rice nuts) are also available. The above may be available in a variety of flavours: sweetened, with simple ingredients (classic, vanilla, coniferous, non-chocolate) may be added to the product.5. It's a soy drink
Soy-based beverage is one of the most popular cow's milk substitutes in Poland. It is valued for its high content of protein, fat, as well as B-vitamins. Additionally, it has a beneficial calcium-phosphorus ratio.6. It's a rice drink
It can be considered one of the least allergenic vegetable beverages. People who are allergic to nuts or soybeans can reach for it without fear. However, rice drinks contain a high amount of carbohydrates, so diabetics should avoid them in their diet.7. It's an almond drink
The benefits of almond fluid are low calorie and low carbohydrate content. The almond drink can therefore be a base for low-calorie desserts or nutritious sauces. It is recommended for those who care about their body and have trouble maintaining proper blood glucose levels. Although almonds are valued for their high content of vitamins B2, E, fiber or unsaturated fatty acids, few of these ingredients will remain by dissolving them in water and filtering them in the almond beverage itself.8. A drink of oatmeal
Oats, when combined with other milk substitutes, contain a relatively high amount of dietary fiber. It contains beta-glucans, which may reduce the risk of cardiovascular disease.9. The benefits of herbal drinks
Vegans and people who experience discomfort after drinking cow's milk do not have to give up their favorite foods. The plus is their diversity: each has a slightly different taste and nutritional value. Vegetable beverages are an easily digestible source of mineral ingredients. They can be easily prepared at home.10. The disadvantages of herbal drinks
In addition, they have an unnaturally sweet taste, often resulting from the addition of large amounts of sugar or other sweeteners. The price of plant-based beverages, which in some cases can be as high as several dozen gold per litre, can also be frightening.11. Home or from the store? Which is better
In nutrition, the general rule is usually that what is made at home is healthier. However, this is not so obvious in the case of plant-based beverages. Keep in mind that cow's milk and milk powder are excellent sources of calcium and vitamins. Therefore, people who have to completely discontinue these products should pay attention to the content of these ingredients. Unfortunately, their own plant drink may not be a good source of vitamin B or calcium.12. The blind traps
When purchasing, you should not forget to pay attention to the composition of the selected product. This also applies to plant beverages. They are very often sweetened (they can contain up to 7.5 g of sugar/100 ml). Especially in the case of flavored drinks, this aspect should be focused on. Manufacturers also add stabilizers, emulsifiers and thickening substances. In some plant drinks you can find maltodextrins or tapioca starch.13. Summary
Vegetable beverages can certainly be an alternative to cow's milk. They are great for making cocktails, puddings, edibles or sauces. However, it is worth noting that vegetable drinks will never be 100% equivalent to cows' milk in terms of macro- and micronutrient content and cannot be considered a good source of protein. When choosing vegetable drink in the store, be sure to check the label. It is important to emphasize that the nutritional value will vary depending on the raw materials from which it is made (the content of the ingredients in the cereal will vary slightly from the nutrients contained in the macro- or micro-nutritional solution), and when choosing a plant drink in a store, keep in mind the quality of the labels.14. A prescription for homemade herbal drinks
It may seem like making herbal drinks on your own is difficult and time-consuming, but it's not.15. It's a rice drink
Ingredients: 200 g (glass) of white rice, 1000 g (4 glasses) of non-gased or boiled mineral water. Preparation method 1.16. It's an almond drink
Ingredients: 130 g (glass) of almonds, 1000 g (4 glasses) of ungased or boiled mineral water.
