Globally, plant-based beverages are becoming very popular substitutes for conventional cow's milk, either for consumption on their own or as an addition to coffee, cereals, etc. The reasons for their consumption vary from ethical, taste and health reasons.
The most common plant-based beverages we can encounter in stores are soy, rice, almond, oat, hazelnut and other plant-based beverages. They come in both unflavoured and flavoured forms. They are produced by various methods, but mainly by soaking and then mixing with water and straining. Various other substances are added to many of them, in addition to flavourings, minerals and vitamins, which improve the nutritional value of these substitutes. Protein is also often added to increase the nutritional value.
In general, plant-based drinks are poorer in protein compared to cow's milk, so from a nutritional point of view, a plant-based drink is not an adequate substitute for milk. It is advisable to fortify the vegetable drink with vitamin D and calcium, and possibly vitamin B12 if you drink only vegetable drinks instead of milk.
For plant-based drinks, also watch out for the allergen content due to the ingredient from which the drink is made.
Plant-based drinks also have benefits compared to cow's milk. They contain low amounts of fat and cholesterol. Vegetable drinks are naturally lactose and cow's milk protein free and therefore suitable for lactose intolerant people and people with cow's milk protein allergy.
Due to the widespread use of herbal beverages, combining them in the diet is beneficial. Some plant-based drinks, such as soy and almond, have a lower carbon footprint compared to cow's milk, which may be an important factor for some people to consider. However, it is still the case that due to the high nutritional value of milk, combining plant and animal alternatives is the best option unless you have health or ethical issues with including them.
Considering the food from which the drink is made, we also find other interesting nutritional benefits and positive health effects. By consuming soy beverage, we obtain isoflavones, plant compounds that may have antioxidant effects and contribute to the prevention of certain cancers. Oat drink, on the other hand, is rich in beta-glucans, a soluble fibre that helps regulate blood cholesterol levels.
Rice drink contains inositol, which is important for proper nerve cell function. Almond drink contains vitamin E (when made from whole almonds), known for its antioxidant properties.
Plant-based drinks can also have prebiotic effects, which means that they promote the growth of beneficial bacteria in the gut. People suffering from various digestive problems may benefit from including herbal drinks in their diet, as they help to support healthy gut flora.
When choosing a plant-based drinks, be sure to read not only the nutritional data, but also the composition of the product. Avoid additional oils and emulsifiers, which may be added to improve consistency. To increase your protein intake, choose plant-based drinks with a higher protein content, such as a soy drink.
Nowadays, plant-based beverages are not only an alternative for people with health restrictions or ethical preferences, but also a source of many nutritionally valuable substances. Vegetable drinks can be an excellent part of a balanced diet. They offer a variety of flavours and can contribute to dietary diversity. It is important to pay attention to labels to be sure that your choice is not only tasty but also nutritionally valuable. Remember that although the benefits are obvious, you should also consider the potential drawbacks and choose a plant-based drink that best suits your needs, ideally in combination with animal milk if your health and ethical beliefs allow it.
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