Michelle is a certified plant-based chef and founder of Clean Living with Michelle, a product line based on plant-based, sustainable and clean products. The Clean Living Plant Milker is an at-home plant-milk maker that creates fresh, clean milks for pennies a serving and eliminating plastic waste.
In this article, Michelle discusses the rising popularity of plant-based milks, not just among vegans but also health-conscious individuals. The piece explores the nutritional benefits of various plant-based milk options and provides guidance on how to integrate these alternatives into a balanced diet.
How Plant-Based Milk Fits into a Healthy Vegan Diet
By Michelle Carolla, Certified Plant-Based Chef & Founder, Clean Living with Michelle
In what seems like an overnight burst of popularity, plant-based milks are taking over store shelves. The growth is not only among vegans but also health-conscious individuals looking for alternatives to dairy. For people how follow a vegan diet, the dairy alternatives are an essential component of a balanced diet. They also make traditional recipes accessible and provide essential nutrients like calcium, vitamin D, and protein. Understanding how plant-based milk can be integrated into your diet and which varieties provide the most nutritional benefits is a step towards a sustainable vegan path.
Breaking down the nutritional value
One of the main concerns for vegans is ensuring they get sufficient nutrients traditionally found in animal products. Non-vegans tend to believe that plant-based milks won’t provide adequate calcium, protein, and vitamin B12. While not all plant-based milks are fortified, more and more manufacturers are adding key nutrients, making them an excellent dairy alternative.
Calcium and Vitamin D: Fortified plant-based milks such as almond, soy, or oat milk contain comparable levels of calcium and vitamin D to dairy milk. These are crucial for bone health. The recommended daily intake of calcium for adults is 1,000 milligrams, and one cup of fortified plant-based milk typically contains around 25-30% of that. Adding plant-based milks to a diet that contains other calcium rich food is a good way to ensure you reach the recommended levels.
Protein: Soy milk is a protein powerhouse, providing nearly 8 grams of protein per cup. Most other options have a smaller amount of protein, but can contribute to a balanced diet when combined with other protein-rich vegan foods such as legumes, quinoa, or tofu.
Healthy Fats: Certain plant-based milks, like oat milk, contain heart-healthy unsaturated fats, which can support cardiovascular health. Coconut milk, while higher in saturated fats, can still be enjoyed in moderation. Coconut milk also makes great non-dairy creamers.
Choosing the best plant-based milk for you
The key to integrating plant-based milk into a vegan diet is selecting the right type for your individual needs and preferences. Some of the most popular milks include:
Soy: This is the most nutritionally similar to cow’s milk, with high protein content and fortified calcium. Soy milk is a great option for baking, cooking, and drinking.
Almond: Low in calories and fat, smooth almond milk packs a nice nutritional boost. It has a mild flavor, making it a great addition to smoothies, cereals, and coffee.
Oat: Oat milk is arguably the most well-known. It offers a creamy texture and naturally sweet taste. It’s also higher in fiber than most plant-based milks and contains healthy fats that promote heart health.
Coconut: Coconut milk provides a rich, tropical flavor and is perfect for adding creaminess to soups, recipes, and desserts. However, it should be consumed in moderation due to its higher saturated fat content.
For non-vegans, moving past the traditional cow’s milk can be a hurdle. Understanding myths from facts surrounding cow’s milk should be step one in researching the why behind making the switch. The versatility of plant-based milks that come naturally with different flavors and textures opens up endless ways to incorporate them into any healthy plan.
Choosing a milk best suited for smoothies, cereal, baking, recipes, coffee, and on and on is easier than ever with all the available varieties. It’s important to note that choosing plant-based milks without added chemicals, gums, and synthetics should be a priority. Inflammation-inducing chemicals only take away the nutritional benefits of plant-based milks. By making thoughtful choices about the type of milk and its nutritional content, you can ensure that your vegan diet remains balanced, nutrient-rich, and satisfying.
