Nutritionally speaking, plant-based milk is not the same as cow’s milk. However, the taste and aspect are somewhat similar, and these milk offer a viable alternative for those who cannot consume cow’s milk (e.g.: lactose intolerance, allergies…etc.).
It is obtained from soybeans. Its protein and fat contents are lower than cow’s milk. Moreover, it’s cholesterol-free. Apparently, soy milk can even reduce cholesterol levels. On the other hand, consuming too much soy milk can cause hormonal imbalances by blocking the assimilation of protein and minerals found in other foods.
It has a unique taste and many calories. Rice milk is an important source of easy-to-assimilate carbs. Other than that, only few nutrients are present in rice milk. Compared to cow’s milk it has less fat and protein, but it is one of the most caloric plant-based milk. Thanks to its elevated carbohydrate content, rice milk is definitely not recommended for diabetics.
Almond milk is made by crushing almond seeds in water. Small amounts of honey are added to the liquid obtained by filtering the mixture, and the resulting milk is rich in fiber, protein, magnesium, and selenium. Almonds also contain high levels of vitamin E. Be careful, as they also contain lots of omega-6 fats (which have an inflammatory effect). That is why almond milk is only recommended for occasional consumption.
Rather new on the market, hemp milk is a viable alternative to cow’s milk. It contains a richness of nutrients, from calcium, omega-3, and omega-6 fatty acids and all the essential amino acids to vitamins, magnesium, iron, and zinc. In its unsweetened form, is it also lower in calories than skim cow’s milk, but it does have higher fat contents.
Coconut milk is the liquid present inside the coconut. Its taste might be good, but the high quantity of saturated fats it contains makes it fit only for occasional consumption.
Nevertheless, the fats it offers are heart-friendly, so you can drink low amounts of coconut milk to reap the benefits and avoid weight gain.