Rich in nutrition, safe and suitable for all people, plant-based milk has become a popular culinary trend in recent years. Soy milk, brown rice milk, coconut milk, walnut milk ... are becoming more and more familiar to many people, especially those who follow the "green nutrition" diet.

WHAT IS PLANT-BASED MILK?

Plant-based milk has been chosen recently. (source: Internet)

Plant-based milk is extracted from nutritious plants. Plant-based milk usually has the same color as production materials, characteristic aroma, and is less fat than the milk of animal origin (such as cow's milk, goat's milk ...).

Based on raw materials, plant milk is divided into four main categories:\

1. Milk is made from grains: barley, rice, brown rice, oats, wheat.

2. Milk is made from legumes: green beans, soybeans, peanuts, red beans, and peas.

3. Milk is made from fruits: coconut, almond, walnut, macadamia, hazelnuts.

4. Milk is made from seeds: cashews, sunflower seeds, sesame seeds, lotus seeds, corn ...

BENEFITS OF PLANT-BASED MILK

Cashew milk is very good for diabetic patients. Photo: healthprep

 1. Rich in nutrition

Plant-based milk is rich in protein, vitamins, fiber, and minerals with good health benefits. Especially milk is made from walnuts, almonds, soybeans, brown rice ... contains many good ingredients for the heart, nerves, and skeletal muscles ...

2. Reduce the risk of cardiovascular disease

Plant-based milk has no cholesterol, is high in monounsaturated fats and essential polyunsaturated fatty acids. These healthy fats have been shown to benefit the heart by contributing to lower LDL "bad" cholesterol and increasing HDL "good" cholesterol. Therefore, help to reduce the risk of cardiovascular diseases such as high blood pressure, heart disease, obesity, and atherosclerosis.

3. Help rejuvenation and beauty

Plant-based milk has natural anti-aging ingredients, good for the digestive system, helps eliminate toxins, reduces acne, nourishes pink, beautiful skin. Not only that, the amount of protein, healthy fat, and fiber is abundant to create a feeling of fullness quickly, long-term fullness, and limit appetite. From there, it supports the process of losing weight and keeping in shape.

4. Easy to absorb nutrition

Fat in animal milk can cause allergies, indigestion, bloating, diarrhea ... for some people. Meanwhile, Plant-based milk contains saturated fat and low sugar, so it is easy to digest, does not cause bloating, allergies.

PLANT-BASED MILK IS SUITABLE FOR WHO?

With the health benefits mentioned above, Plant-based milk is chosen by many people to replace animal milk, especially cow's milk. Besides, there are other causes such as morality, religion, environmental protection, health or simply changing taste. Especially in the cases below, Plant-based milk is the optimal choice.

1. People who are allergic to animal milk

An allergy is the body's immune system defense against a foreign object (in this case, milk proteins). According to statistics, 2-3% of children under 3 years old are allergic to cow's milk. Milk allergy can cause vomiting, hives, wheezing, digestive problems, and life-threatening anaphylaxis.

2. People with lactose intolerance

Lactose intolerance is a condition in which a person eats or drinks from dairy products cannot fully digest the sugar (lactose) in milk. This is because the body lacks an enzyme (lactase) to metabolize lactose in the gut. Lactose intolerance can lead to diarrhea, nausea, vomiting, abdominal cramps, flatulence...

3. Vegetarians

For vegetarians, especially vegan diets, plant milk is a valuable source of nutrients. They help you replenish nutrients even though you do not consume animal products such as meat, fish, milk ...

KINDS OF PLANT-BASED MILK YOU SHOULDN'T MISS

1. Soy milk 

Soy milk is popular plant-based milk due to its high nutritional content, especially protein. Soy milk is rich in monounsaturated fats and polyunsaturated fatty acids that are effective in enhancing cardiovascular health, reducing bad (LDL) cholesterol. In particular, estrogen and progesterone found in soybeans help balance hormone levels for women during menopause. Soy milk usually has a mild sweetness and a bit of cream which is suitable for everyday use.

2. Brown rice milk

Brown rice is the type of rice that only grinds the hull, retaining the bran and the grain. Thanks to this milling method, brown rice contains the maximum nutrients, vitamins, minerals, and antioxidants very well for your body. Brown rice milk is the most benign and hypoallergenic of the plant-based milk group. Rice milk contains selenium and manganese that help to inhibit cancer-causing agents and any other carcinogenic exposures. As a source of B vitamins, this drink also improves metabolism, circulation, and nerve function. Besides, brown rice milk also supports cardiovascular health, enhances the immune system, supports weight loss,...

3. Walnut milk

Walnut milk has a delicious taste, easy to enjoy, especially rich in nutrients that are beneficial to the body. The high level of Omega 3 in walnuts contributes to the perfect development of the fetal brain and young child. Omega 3 also helps reduce cardiovascular diseases by increasing good cholesterol and significantly reducing bad cholesterol. Walnut milk also contains high amounts of calcium to help strengthen bone density, avoid osteoporosis in the elderly.

4. Coconut milk

Coconut milk has pressed from grated and finely ground copra. The first benefit of coconut milk is the iron supplement to help prevent anemia. The lack of iron prevents the body from developing enough hemoglobin to maintain the required amount of oxygen in the red blood cells, leading to anemia. And coconut milk has known to reduce the amount of LDL cholesterol (bad cholesterol) in the body - the cause of plaques that block or narrow the blood vessels. Besides, coconut milk is rich in calcium and vitamin D to help strengthen and strengthen bone density and structure. In particular, this drink contains only 1/3 of the calories of cow's milk and only half the fat, suitable for those who need to reduce their daily carb intake.

5. Almond Milk

Almond milk is rich in vitamins and minerals. 240ml of almond milk provides 20% - 50% of the daily requirement of vitamin E and 20-45% of the daily calcium requirement. Despite its natural sweetness, the glycemic index in almond milk is low and well digested without the accumulation of fat like cow's milk. Moreover, this delicious plant-based milk is good for bones, digestive system, heart,... Almond milk is a suitable choice for everyone, especially pregnant women and fetuses.

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