In recent times, the increase in the consumption of beverages (or "milks", as they were called before the decree prohibiting this definition) is a fact: according to Coldiretti, in fact, in 2015 sales of vegetable drinks increased by 27% .
But will it really be true that vegetable drinks are all the same and can all be used to replace cow's milk?
In reality it is not really so: every vegetable "milk" has its peculiar characteristics and specific nutritional properties . It will be worth knowing them well, to be able to choose the one that best suits our needs and insert it correctly into a balanced and varied diet.
So is there a better vegetable "milk" than others ?
Vegetable milks ": which ones to choose?
We make an unpopular premise: with the exception of newborns and infants, no type of milk, plant or animal, is - from the nutritional point of view - indispensable to the adult human being .
All the nutrients present in cow's milk and in the vegetable "milk" can in fact be obtained in adequate quantities from other foods (tofu, vegetables, legumes, dried fruit or proteins of animal origin for those who consume it). We drink milk by choice, by habit, by taste, because we like it.
Let's quickly review the main plant "milks" and find out which one to choose (if you need to choose):
> " Soy milk ": it is the most widespread and used. It has a protein content similar to that of cow's milk, is cholesterol-free, is quite inexpensive. With preference for the non-GMO biological variant, with care not to exceed and with some warnings for infants, soy milk has excellent chances of being the best to build a balanced breakfast / snack / recipe in macronutrients (proteins, carbohydrates, fats)
> " Milk " of rice : low in calories and very digestible, with excellent flavor; it has a low allergenic power, it is suitable for coeliacs. On the other hand, it contains very little protein and has a high glycemic index. It is the best choice in case of celiac disease, but it must be included in a balanced meal especially with protein and fiber
> " Milk" from oats : from a nutritional point of view, this is equivalent to a rice drink, albeit with a lower glycemic index
> Almond milk : it is the only one, together with that of coconut, that we can define milk without contravening the law. It is the fruit of Italian tradition. Rich in unsaturated fats and calcium, cholesterol-free and substances with hormone-like effects. It is a very nutritious milk, with very similar characteristics are the characteristics of the "milk" of walnuts and hazelnuts, which are less common.
> Coconut milk : it is very popular in South-East Asia, but in the West it is known above all as an ingredient for desserts or other recipes. Rich in fibers, proteins and short-chain saturated fatty acids (health benefits), it has many calories but a high satiating power.
Which vegetable "milk" to choose in synthesis? There is no ranking of better or worse, as it depends on the use you want to make. Let's see some practical tips:
> To replace cow's milk, with equivalent (or overlapping) protein content we will use soy or coconut "milk"
> In recipes for celiacs and for those who are allergic or intolerant to cow's milk : rice or coconut milk will be fine, but also almond, walnut or hazelnut milk
> In case of a hypoproteinic diet due to metabolic or renal diseases, rice "milk" may be the best given its low protein intake (about 0.3 grams per 100 ml)
> They should always be used as part of a varied diet, perhaps changing the type of "milk" and consuming them in alternation
> They should be included in a meal that has a balanced protein, fiber and fat content, to avoid disturbing glycemic peaks
> Pay attention to vegetable drinks enriched with sugars, cocoa, thickeners, aromas : better to choose those with a short list of ingredients and preferably from organic farming.
