In the supermarket, the shelves are constantly filling up with products that are offered as milk alternatives. Demand is high because the number of people with intolerances and allergies is also increasing. But is plant milk healthy? What are the best alternatives and what are the advantages and disadvantages of the corresponding products. We have selected 5 products from the wide range that we would like to introduce to you in order to differentiate between the advantages and disadvantages.
Plant milk is basically very good because, last but not least, it also contains the valuable nutrients of the respective plant. However, studies have increasingly shown that these benefits are caused by possible treatments such as spraying the plants with insecticides, the use of GMO raw materials, the production process itself, in which nutrients are lost, or the additionharmful additives, like sugar substitutes, are more likely to be converted into health disadvantages. Therefore, when you decide on a finished product, make sure to choose an organic product and take a closer look at the additives and product packaging and evaluate them critically and objectively. If you have the time available, a good alternative is to make your own plant milk.
Which plant milk is good?
All plant milk alternatives have their advantages and disadvantages. We will introduce you to some of them. Of course it also depends on your taste.
Hafermilch
Oat milk is a plant-based milk that you can easily make at home. It is vegan, soy-free, lactose-free and often gluten-free. Attention, you must make sure that the product is labeled “gluten-free” before purchasing. Benefits of taking oat milk can be theStrengthening bonesand the immune system, the reduction of cholesterol levels and can counteract anemia. Some of the disadvantages include added harmful food additives and the fact that the product is not always gluten-free.Tipp:As long as the oat milk is free of these substances, there is nothing wrong with using oat milk every day as a milk substitute.
Rice milk
You should avoid rice milk due to evidence of high levels of arsenic in rice. Therefore, whenever possible, choose a different plant-based milk, such as coconut, oat or almond milk.
Is plant milk healthy: coconut milk
Coconut milk is the fatty fruit water of the coconut. The pulp is mixed with the amniotic fluid and a creamy, fatty, low-sugar milk is created. The more pulp there is, the higher the fat content in the milk, whereas in the clear version most of the fat has been removed. Since the full-fat version is very high in calories, you should not consume more than 60-120 ml of it as a single dose, for example as a cream substitute. However, you can enjoy more of the water. Coconut milk contains vitamins A and K, B5 and B6 as well as calcium, choline and thiamine.Coconut milk isgood for heart health as it is said to lower blood pressure and cholesterol levels. It supplies the body with electrolytes, prevents fatigue and helps build muscle mass by increasing athletic performance. It has an energizing effect on the brain, promotes the digestive process, balances sugar levels in the body and can prevent joint inflammation and arthritis.
Tipp
One of the risks of consuming coconut milk is limiting the recommended amount due to its high calorie and fat content. However, the fats are healthy. Products containing additives and sugar can cause greater damage. We therefore recommend a fresh coconut or an organic product without additives.
Soy milk
Soy milk is a popular product made from soybeans. Soy is rich in proteins and micronutrients such as manganese, selenium, copper and magnesium. It is beneficial for menopause-related problems in women and is considered a heart and reproductive health promoting food. It is also considered a helper for sleep problems and, last but not least, it is said to provide preventative protection against the development of certain cancers. On the other hand, soy is a common allergen and is found in many placesgenetically modified plantsharvested.
Tipp
Excessive consumption of soy can negatively affect thyroid function. Before you choose a soy product, make sure that it does not contain any added sugar or sugar substitute, that it comes from a GMO-free crop and that it does not contain any other questionable additives. Look up a recipe and try making it yourself and you'll know what's in it.
Is plant milk healthy: almond milk
Almond milk, as the name suggests, is made from almonds. Although it does not contain the full range of nutrients found in almonds, it is rich in vitamin E and calcium. Ready-made products often contain a high proportion of vitamin D. It is low in calories compared to other dairy products, with the majority of calories coming from the fat content, which consists of heart-healthy monounsaturated and polyunsaturated fatty acids. In a long list of health benefits, almond milk is credited with preventing cancer, helping with weight management, strengthening bones, promoting heart health, fighting free radicals, and even halting processes associated with Alzheimer's disease, among other things.
Tipp
It is important to know that nut allergy sufferers and children under one year of age should avoid this product. In any case, almond milk should only be enjoyed in moderation and not excessively. When comparing nutrients, homemade almond milk often performs better in terms of nutritional content than the finished product from the store.
