Food trends tend to be very rowdy. As a result, we all know that the present year will be dominated by plant-based milks. That’s good news for those with lactose allergy and all for folks who are generally trying to cut their intake of dairy products.
All such plant-based milk come in the company of their own benefits though. So, while having these is healthy on the whole, it does not hurt to pick the one that is the healthiest of all.
Here is a compilation of the plant-based milk that are anticipated to take the limelight along with the nutritional profile of each:
1. Oat milk
Oat milk is the best option for those with have a nut or dairy allergy as well as people who are looking for lactose-free alternatives. One cup of unsweetened oat milk can give you between 110-130 calories, 2 grams of fibers, and 2-4 grams of proteins.
Oat milk has a lower protein content as compared to soy or pea milk. However, the protein in oat milk is higher than that present in rice, coconut, and cashew milk. Other essential nutrients that you can get from oat milk include iron and potassium that can help keep anemia at bay.
You can read the label to know the varying values. The label can also tell you if the milk is fortified to provide more nutrients such as vitamin D, calcium, vitamin A, and vitamin B12.
2. Pistachio milk
Pistachio milk tends to demand some DIY efforts. It isn’t much work though. You only have to add water to pistachio paste to create your milk. This plant-based milk is a perfect pick for those who suffer from diabetes. It is also good choice for people who are following the keto diet as there is no added sugar in the milk.
Two-thirds of an ounce typically delivers 2-3 grams of proteins with 1 gram of fiber and 90-103 calories. You can also reap some monounsaturated fats from the pistachios in your milk, which help to boost your heart health.
3. Macadamia milk
With its nutty flavor, macadamia milk is a great source of healthy fats. A cup offers 45-50 calories alongside 1 gram of fiber and protein. Some varieties of the milk are fortified. These can deliver up to 10% of the daily value (DV) for vitamin A, 25% of the DV for vitamin D, 45% of the DV for calcium, 50% of the DV for vitamin B12.
Additionally, macadamia nuts boast a rich profile of monounsaturated fats that are low in carbs as well. This low profile of carbs makes the macadamia milk a good pick for people with diabetes and those on a keto diet. You can also get minerals such as zinc, manganese, iron, calcium, and magnesium from the nuts.
4. Soy milk
Soy milk showcases a nutritionally balanced profile, which is why it has been used as an alternative to cow’s milk for four decades. In fact, the milk delivers several benefits. Among these, anti-carcinogenic properties of phytonutrients are the most valuable. These are credited to the isoflavones present in soy milk.
One glass of the milk offers 95 calories. Plus, there are 8 grams of proteins and 4 grams of carbs. You can also get a good amount of calcium from soy milk with 240 ml providing 330 mg of the mineral.