From almond milk to soy milk, including rice milk, there are now many alternatives to cow’s, sheep’s or goat’s milk. Who are they intended for? Are they better for your health? We take stock.
While vegetarianism and veganism are on the rise, you have inevitably seen them flourish on the shelves of your supermarket: plant “milks” made from almonds, soybeans or oats.
However, these vegetable drinks have little to do with the milk that comes out of the udders of a cow, a goat or a sheep. Very digestible, they are rich in vitamins and generally white in color, like animal milk, but their resemblance ends there. Without lactose or casein, they have the particularity of being able to be consumed by intolerant or allergic people, as well as by those following a vegetarian and vegan diet. Plant-based milks are also nowhere near as rich as cow’s milk in vitamin C.
What are the differences between milk of animal origin and vegetable drinks? Which one to choose according to your needs and your tastes? Here is a little comparison that should help you see more clearly.
Cow’s milk
Along with all dairy products, cow’s milk is the main source of calcium in our diet. Thanks to milk, but also to cheese or yoghurt, we cover two thirds of our needs in calcium, which is essential for the good health of our bones and our teeth.
Cow’s milk also provides an important protein intake, is rich in phosphorus, potassium, trace elements (zinc, iodine, selenium), as well as vitamins A, B2, B1 or B6. Above all, it is particularly rich in vitamins B2 and B12: 25 cl of milk (ie one bowl) covers, for example, 40% of the child’s need for vitamins B2. One liter of milk covers 100% of our vitamin B12 needs.
While it provides multiple benefits, cow’s milk can be difficult to digest due to its content in lactose, a sugar naturally found in milk. It is then possible to turn to goat’s milk or that of sheep, more digestible.
Goat’s and sheep’s milk
Alternatives to cow’s milk, goat’s and sheep’s milk are nutritionally close. Less rich in protein than cow’s milk, goat’s milk is also an excellent source of calcium and lipids. It is also lower in cholesterol and richer in vitamin A. On the other hand, unlike cow’s milk, goat’s milk contains little vitamin B9, which contributes to cell renewal and the proper functioning of the nervous system. No worries, however, since today most store-bought goat’s milk is fortified with vitamin B9 to make up for this deficit.
More energetic than cow’s and goat’s milk, sheep’s milk is also fatter: it contains on average twice as many lipids as whole cow’s milk. Rich in minerals and in particular in calcium (200 mg per 100 ml), it is an important source of vitamins D, E and B2.
Soy milk
Produced from soybeans and water, soy milk is the most popular of the plant milks. As high in protein as cow’s milk, it is also an excellent source of fiber and polyunsaturated fatty acids, which help maintain healthy cholesterol levels. It does not naturally contain calcium but it is easy to find soy milk fortified with calcium.
Be careful, however, soy milk is not suitable for children under 6 years of age as well as pregnant and breastfeeding women, as well as people on hormonal treatment because it contains isoflavones, which are phytoestrogens or derivatives of hormones.
Almond milk
Poor in proteins, almond milk is on the other hand very rich in magnesium, iron, calcium, vitamin E and fiber. Very appreciated for its mild and slightly sweet taste, it is obtained by pressing fresh almonds mixed with water and is very digestible for our intestines. On the other hand, it contains very little calcium and therefore cannot replace cow’s milk. If you want to consume it, be sure to eat a diet rich in protein and favor foods rich in calcium.
Rice milk
Rich in lipids (essentially unsaturated fatty acids) and carbohydrates, rice milk is appreciated for its neutral and sweet taste. It is also renowned for its high content of vitamins and minerals, as well as its total absence of gluten. On the other hand, it naturally does not contain calcium. The formulas found on the market are therefore enriched and offer the same contribution as cow’s milk: 120 mg of calcium per 100 ml of milk.
Oat milk
Like cow’s milk, oat milk is rich in fiber, vitamins (especially E and B) as well as minerals. It also has the same lipid content as ½ skimmed milk but is low in carbohydrates, which makes it the ideal vegetable milk if you follow a diet. However, it contains little protein and is naturally devoid of calcium. The enriched formulas of the trade generally compensate for this lack.
Hazelnut milk
Very tasty, hazelnut milk has many benefits. Rich in vitamins (A and B), mineral salts, omega-3 and 6, it is slightly more caloric than cow’s milk. Poor in protein, it does not contain calcium and is very energetic. It is therefore better to consume it in moderation and as part of a balanced diet.
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