Commonly called "plant milks," options like almond, hazelnut, and soy are dominating supermarket shelves. How do they stack up against dairy milk nutritionally? Can they truly replace it? As registered dietitians often highlight, these dairy alternatives offer unique advantages—let's dive in.
Plant-based milks are essentially beverages made primarily from water blended with crushed and filtered seeds or nuts, such as soy, almonds, rice, oats, coconut, or hazelnuts. Popular varieties include almond, coconut, soy, rice, oat, and hazelnut drinks.
Flavors and textures vary: Soy, rice, and oat milks tend to be milder, while almond and hazelnut offer more distinct nutty notes. Coconut milk stands out as thicker and naturally sweeter.
Industrial Plant Milks: Beware of Added Sugars
Many store-bought versions include added sugars for enhanced taste, boosting calorie content. Always check the ingredients list. Apps like Yuka can scan products and guide healthier picks during shopping.
Ideal for those with lactose intolerance or allergies to animal milks, plant milks avoid the digestive issues caused by undigested lactose fermenting in the gut. Bonus: They're naturally cholesterol-free.
Perfectly suited for vegans excluding all animal products, these drinks deliver plant-based proteins vital for balanced nutrition. Even omnivores benefit from diversifying protein sources.
Spotlight on Plant Proteins
Proteins come from animal sources like meat, fish, dairy, and eggs, or plants such as lentils, greens, soy, quinoa, and nuts. Soy and almond milks help vegans and vegetarians meet daily protein needs effectively.
Plant milks provide varying levels of plant proteins, vitamins, and minerals—typically lower in carbs and fats than cow's milk.
Soy Milk
Closest to cow's milk with 3.3g protein per 100ml, plus ample amino acids. It's half as rich in lipids and carbs.
Coconut Milk
Lower protein at 2.02g per 100ml but higher calories (188 kcal/100ml—more than 250ml Coca-Cola at 105 kcal). Zero cholesterol, unlike crème fraîche (40mg/100g).
Almond and Hazelnut Milks
Rich in monounsaturated "good fats" that boost HDL cholesterol and lower LDL. Almond milk is low-calorie, packed with vitamins D and E (250ml covers 50% daily vitamin E). Hazelnut offers calcium, magnesium, and iron.
Rice milk, light and watery, is sweeter and less nutritionally dense.
Not for everyone: Plant milks can't replace cow's or breast milk for infants due to incomplete nutrition, risking deficiencies. Avoid soy milk for kids under 3 or pregnant women over phytoestrogen concerns. Nut allergy sufferers should skip almond, hazelnut, or cashew varieties—opt for rice or soy instead.
Enjoy them hot or cold solo, or in recipes as a dairy swap for sweet and savory dishes, breakfast cereals, or coffee.
Easy Recipes
Energizing Smoothie
Blend 2 bananas, 1 tbsp honey, red berries, and 40cl soy milk. Serve chilled.
Coconut Flan
Mix 500ml coconut milk, 4 eggs, 100g sugar, and 100g grated coconut. Pour into 4 buttered ramekins; bake in a water bath for 25 minutes. Top with caramel and serve warm.
Explore more healthy recipes and wellness videos on our YouTube channel.
Plant milks shine as lactose-free alternatives for intolerants, diet diversifiers, and vegans. With diverse flavors and easy integration, they make healthy eating delicious.
Source:
https://www.bioalaune.com/fr/actualite-bio/35576/quel-lait-vegetal-choisir
https://www.pourquoidocteur.fr/Articles/Question-d-actu/24359-Le-lait-soja-meilleure-alternative-lait-de-vache
https://docteurbonnebouffe.com/lait-de-coco-bienfaits-sante/
https://www.coca-cola-france.fr/faq/combien-y-a-t-il-de-calories-dans-coca-cola
https://www.bibamagazine.fr/lifestyle/cuisine/laits-vegetaux-quels-sont-leurs-bienfaits-24915.html
https://www.doctissimo.fr/html/nutrition/foods/articles/15319-lait-vegetal.htm
https://www.doctissimo.fr/nutrition/famille-d-alimentation/lipides/acides-gras-mono-unsatures
