Plant-based milks are currently in vogue and more and more people are "banning" cow's milk. But what is the difference between these different kinds of milk?
The different kinds of milk.
First, it is important to remember that vegetarian milks are not milks per se because they are not secreted by the mammary glands of female mammals. They are composed of plant extracts mixed with water and some additives and nutrients. They are called "milks" because they are visually similar to animal milk and their use is similar. Another big difference is that plant milks can be made at home. This allows for greater control of their contents, but they do not last as long as commercial products that have undergone homogenization treatments and have been heated to ultra high temperatures to increase their shelf life.
The most consumed animal milks are cow, sheep, goat and mare milk. The vegetable milks, meanwhile, can be made from soy, almonds, hazelnuts, rice, coconut, oats, millet and many others.
Nutritional comparison.
Animal milks are high in saturated fatty acids, which should be limited. Unlike vegetable milks, they are naturally rich in calcium and it is easily assimilated by the body. Unfortunately more and more people have trouble digesting animal milk (especially cow's milk), among other things because of the presence of lactose and casein.
Cow's milk is the most used of the animal milks, whether in its initial form or in derived products such as yogurt, cheese, cottage cheese, ... It is rich in calcium, protein, as well as vitamins and minerals (vitamins A, B2, B9, B12, calcium, phosphorus, potassium, zinc, iodine, selenium). This is especially true for raw milk, directly from the farm, because commercial milk undergoes so many treatments that it is nutritionally impoverished. Cow's milk is quite difficult to digest and many people are intolerant or even allergic to it.
Goat and sheep's milk are nutritionally quite similar to cow's milk although they are more digestible. However, they contain less protein than the latter. Goat's milk is lower in cholesterol as well as in vitamin B9, a vitamin that participates in cell renewal as well as the proper functioning of our cells. But most commercial goat's milk is enriched with it. However, it is richer in vitamin A than cow's milk. Ewe's milk, on the other hand, is more fat.
Soy milk is derived from yellow soybeans to which water has been added. Rich in protein, fiber and polyunsaturated fatty acids, soy milk or soy "juice" is naturally low in calcium. In order to compensate for this lack, many brands enrich their soy milks with calcium. Like other plant milks, this milk does not contain lactose and is much more digestible. Please note, however, that the soybean remains a controversial food and many people are allergic or intolerant to it.
Almond milk on the other hand contains less protein. However, it is rich in iron and magnesium, vitamin E and fiber. Its slightly sweet taste makes it quite popular with children and it is very easy to make yourself. For this you need 200g of almonds and 900ml of fresh water. Soak the almonds in a bowl of water for at least 6 hours. Then drain and blend in a blender with the 900ml of water for one to two minutes to obtain a smooth liquid. Strain the milk through a cheesecloth and squeeze out the remaining liquid. You can add one or two spoonfuls of agave or maple syrup according to your taste.
This milk is easy to digest and good for your intestines. Note however that it is quite low in calcium.
Rice milk, often used in young children intolerant of cow's and soy milk, has a more neutral taste, allowing it to be used in many culinary preparations. Rich in unsaturated fatty acids as well as carbohydrates, vitamins and minerals, this vegetable milk is often well tolerated.
Oat milk, while lactose-free, has the distinction of containing gluten, which can be a problem in cases of intolerance. It is rich in fiber, vitamins B and E and minerals and low in carbohydrates and proteins. Like all other vegetable milks, it is low in calcium, which is why many of them are enriched with it.
Hazelnut milk is a very rich milk. It contains vitamin A and B, omega 3 and 6 as well as minerals. It is, however, devoid of calcium and contains very little protein.
Coconut milk (or juice) on the other hand often leads to confusion. We will speak here about coconut juice not to confuse it with coconut milk, creamier and richer in fatty acids, used among others in the Asian kitchen. Coconut juice is a protein-rich, low-fat drink that contains seleniuman antioxidant. Its use is the same as the other vegetable milks although its taste is a little more pronounced.
Although there are others, such as quinoa milk, amaranth milk, millet milk or milks in which several cereals are combined, we have made here, the tour of the most common. You can find all these animal and vegetable drinks in supermarkets or organic stores.
Animal milk, a foodstuff increasingly "shunned" by consumers.
Many naturopaths and other natural medicine therapists are sounding the alarm about animal milk, and cow's milk is being singled out in particular.
It is thought to be an aggravating factor in cases of diabetes, migraine, chronic fatigue, high cholesterol, sleep disorders, digestive disorders, asthma, ulcers, Alzheimer's disease, etc. CröhnIrritable bowel syndrome, stomach, pancreatic and prostate cancer as well as malabsorption syndrome. This is due, among other things, to modern animal husbandry, which uses growth hormones to artificially increase the growth of cows, antibiotics and ultra-processed food to produce more milk.
Mistrust is therefore still the order of the day. We are not asking you to completely eliminate cow's milk and its derivatives from your diet, but rather to avoid over-consumption and to alternate with other milks such as plant-based milks. You will quickly feel the benefits, especially from a digestive point of view. And thanks to the large choice available, you are bound to find a milk you like! So why not give it a try?