Plant-based alternatives to cow's milk are available on the market — tasty and versatile in cooking, obtained from legumes and cereals. Each plant-based drink has its own characteristics. Let's find out what they are.
Those who cannot drink cow's milk are probably already using them: plant-based drinks satisfy the craving for a traditional breakfast while providing the body with beneficial substances, with zero cholesterol and none of the substances that can cause intolerance. A plant-based drink represents a healthy and light way of eating, because it is generally free of sugar, has a reduced saturated fatty acid content, and if it comes from rice, soy or millet it is also gluten-free. In cooking it replaces cow's milk in all recipes that call for it: béchamel sauce, smoothies, ice cream, puddings, yogurt and desserts. To avoid the presence of additives or added sugar, and to protect against the presence of genetically modified organisms, it is important to choose drinks from organic farming.
It has anti-cholesterol properties thanks to its isoflavone content — substances similar to oestrogens. Comparable to cow's milk in protein content, it has a fat level equal to that of semi-skimmed milk, while its calcium content is lower than that of cow's milk. Products fortified with this precious mineral are available on the market. The taste of this drink, which is not always enjoyed, can be improved by adding almond milk or by choosing the "chocolate" and "vanilla" versions. It is important that it be organic, to avoid the presence of GMOs.
Soy is a high-protein plant widely present in the vegan diet. According to some studies, however, soy appears to have certain negative health effects. For example, it blocks the body's absorption of zinc and seems to interfere with the functioning of the thyroid. Studies on the potential drawbacks of soy are still ongoing.
It is sweet, light, delicate yet still flavoursome. It contains vitamin E, B-group vitamins, minerals such as calcium, iron, magnesium, potassium and trace elements. It has a limited fat content, predominantly polyunsaturated, and is low in protein. It is prepared (easily at home too) by cooking and pressing oats. As well as being drunk plain in the morning with cereals, it lends itself as an ingredient for light vegetable velouté soups, smoothies, sauces and mashed potato.
It is obtained from the grain through a processing method that breaks the starch molecule of the rice. Being rich in simple sugars, it has a very pleasant flavour and provides the body with immediately available energy. The rice drink supplies B-group vitamins and mineral salts. Compared to cow's milk it lacks vitamins B12 and D, and has a lower concentration of calcium. Its main advantage is that it is free of lactose, making it suitable for people sensitive to this sugar. Excellent drunk chilled at breakfast with cereals.
From the small round seeds of millet, one of the first cereals cultivated by humankind, a drink is obtained that is rich in protein, B-group vitamins and minerals and is also highly digestible. Gluten-free and therefore suitable for coeliacs, it is a rebalancer for the nervous system. Its pleasant taste is appreciated by children.
The most widespread cereal of ancient Rome, ancestor of wheat, forms the basis of a drink that is reasonably high in protein and endowed with mineral salts, in particular calcium, and vitamins. As well as for breakfast, it is used in cooking in recipes that call for spelt flour, such as crêpes, muffins, tarts or in fruit smoothies. This drink is suitable for overweight people and those intolerant to lactose. It contains gluten, so it should be avoided by coeliacs.
A thirst-quenching drink typical of Sicily, almond milk can be enjoyed fresh in summer but can also be frozen to make a granita. Its fat level is higher than that of cow's milk, but here too the fats are predominantly polyunsaturated. It is also rich in vitamin E and natural antioxidants, which make it an ally for the health of hair, skin and teeth. Drinking almond milk partly makes up for the bad habit of not eating dried fruit, but it should be remembered that it is a very high-calorie food. It can be found ready-made in shops, or it can be prepared at home starting directly from dried sweet almonds or, alternatively, using a ready-made paste to be heated and dissolved in water, left to rest overnight and then strained.