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Plant-based milk is popping up everywhere and many people are seeking alternatives. This can be due to allergies, or simply because they are looking for a better flavour or nutrition profile. Let’s take a closer look and understand the nutritional profiles so that you can make the best choice to suit your needs.
KNOW YOUR MILK
Soy Milk
Soy milk is a good source of protein and generally contains more protein than other plant-based milk alternatives. It is the most nutritionally balanced of the plant-based milk alternatives, and nutrition profile closest to cow’s milk.
Almond Milk
Almond milk is lower in energy and saturated fat comparing to cow’s milk, it is also very low in protein by just containing one gram of protein per serving. Almond milk often contains added sugar, look for one that’s unsweetened and fortified with calcium.
Oat Milk
Healthier sources of carbohydrates include whole grains, legumes, oats as they provide dietary fiber that can stabilize your blood sugar levels and boost your mood. Complex carbohydrates not only can help you feel fuller for longer but are also an important source of calcium and B vitamins.
Coconut Milk
Coconut milk is low in protein and carbohydrate, and high in saturated fat. It doesn’t naturally contain calcium and it isn’t a suitable substitute for cow’s milk nutritionally.
HOW TO MAKE SOY MILK- STEP BY STEP
|
Prep Time |
Cook Time |
Serving |
Calories |
|
10 min |
25 min |
2 cups (500ml) |
95kcal |
Ingredients
- ½ cup dried soybeans
- 4 cups water
- ½ teaspoon vanilla extract
Instructions
- Soak the soybeans in water overnight (ideally 12 hours or longer).
- Add them to a powerful blender and blend them with 3 cups of water until well blended and smooth.
- Strain the blended mixture using a napkin or a strainer.
- Pour the mixture into a pot and add 1 cup of water, bring to a boil, stir, and skim foam.
- Cook over medium heat for about 20 minutes and let cool the soy milk. You can add other ingredients such as cinnamon or vanilla extract.
SOURCES
- The Dietitians Association of Australia
- The University of New South Wales
- American Society for Nutrition
