Industrial plant-based alternatives also have their drawbacks: often mixed with sunflower oil and other questionable additives... There remains the homemade option for the more courageous, at least you are sure of the quality, and in terms of taste, it is incomparable.
The best "milks" according to Glucose Goddess:
The worst: oat and rice milk, all plant-based milks with sweeteners or sugars.
The "least bad" options: soy milk, skimmed/semi-skimmed cow's milk, pea milk
According to her, the best ones are: whole cow's milk, unsweetened almond milk, and unsweetened coconut milk.
And what does Atelier Nubio think about it?
Consume milk in moderation.
Homemade plant-based milks are preferred for better control over their composition, ensuring maximum nutrients and avoiding the refined ingredients and additives used by industrial producers. Milks made from nuts (almonds/cashews) are particularly interesting. They require a bit of preparation (soaking) and don't keep for very long. The okara (the residue from filtering) of almond or hazelnut milk is difficult to use on a daily basis because it's fresh.
If possible, try to alternate between homemade nut-based milks and, occasionally, a good goat's milk or raw cow's milk for those who can digest lactose—it's rich in probiotics! Avoid boiling it, however, to preserve its nutrients.
Goat's milk: an alternative to cow's milk
We choose organic goat's milk, of course.
Advantages : Easier to digest thanks to its smaller fat globules and reduced lactose content. Good source of calcium, vitamin A, vitamin B2 (riboflavin), phosphorus, zinc, and essential fatty acids.
Disadvantages : Stronger, more divisive flavor. Lower in vitamin B12. Difficult to find. Recommended for: Those with mild lactose intolerance or those seeking a more digestible alternative to cow's milk.
Which commercially produced plant-based milks should you choose?
Oat milk (and other milks made from cereals such as rice or spelt)
Benefits: Creamy, source of fiber. Contains beta-glucans which help lower cholesterol.
Disadvantages: High in carbohydrates. To be avoided if you are monitoring your blood sugar .
Soy milk
Advantages: Easy to find, inexpensive, lightweight, high in protein
Disadvantages: Soy milk contains phytoestrogens, so be sure to moderate your consumption, especially if you eat a lot of tofu or other soy products.
Almond milk
Advantages: Low in calories and carbohydrates. Rich in vitamin E, a powerful antioxidant. Disadvantages: Low in protein and other nutrients. Choose sugar-free and additive-free options.
Coconut milk
Advantages: Creamy. Suitable for ketogenic diets due to its high fat content. Disadvantages: High in saturated fat and lower in essential nutrients. Contains the additive calcium carbonate and guar gum.
Cashew milk
Advantages: Naturally velvety and creamy texture. Low in sugar. Contains small amounts of minerals such as magnesium and iron. Disadvantages: Low in protein and nutrients compared to other plant-based milks. Contains additives/stabilizers.
Our favorites: homemade cashew, sesame, Brazil nut, or almond milk
Homemade cashew milk is quick and easy to make ( recipe here ) , and it leaves no residue after straining . Cashews are mostly composed of unsaturated fatty acids, which are good for the heart, and are low in carbohydrates. They also provide vitamins and minerals such as magnesium.
Tip: Add chia seeds before blending to enrich your milk with fiber, omega-3, and essential nutrients!
Recipe for almond or Brazil nut milk (1/2 liter)
- Soak 60g of organic Brazil nuts or almonds overnight in the refrigerator
- Rinse the walnuts and put them in a powerful blender: walnuts + 1/2 liter of filtered water
- Blend for 45 seconds and press through a cheesecloth.
- Add a pinch of salt and vanilla powder (optional)
Sesame milk recipe
2 tablespoons of tahini (unsweetened sesame paste) 1 liter of filtered water 2 teaspoons of raw honey A generous pinch of salt
- Blend all ingredients for 45 seconds
- Bottle and refrigerate.
More articles about commercially produced or homemade plant-based milks:
