Healthiest Plant-based milks (that can be found in Singapore)
With seismic shifts in the global climate, scientists are encouraging people to switch over plant-based milk. A research conducted by Dr Adrian Camilleri, an eminent psychologist of the University of Technology, based in Sydney, showed that people tend to underestimate the greenhouse gas emission of food production in general, and milk production from animals results in greenhouse gas emissions that are 30 times higher than what people reckon.
Another scientific study conducted in the UK suggests that the greenhouse emissions caused by plant-based milk are much lower (oat milk generally has 0.2kg emission per every 200ml) than those caused by dairy milk production (0.6kg per every 200ml). It makes the dairy milk alternative environmentally-friendly milk.
With the rise in vegan foods, fortified plant-based milk with high nutritional value are in vogue. The latest statistics state that the annual sales of plant-based milk have crossed 21 billion worldwide.
If you are planning opt-in plant-based milk, yet not sure where and how to start, here are some nutrition guide and product suggestion for you:
Soy Milk
Soy Milk is one of the healthiest plant-based milk options with the right amount of nutritional value similar to those present in low-fat cow milk, with lesser energy consumption and negative environmental impact.
Nutritional benefits
The nutritional profile of soy milk is noteworthy. Soy milk is high protein plant milk and offers 6.5 grams of protein per cup, which is close to dairy milk. This is probably why soy milk is the most common dairy milk alternative. Besides, plant-based milk naturally contains some compounds that block the absorption of calcium. And yet, research found that soy milk has a similar level of absorption compare with dairy milk.
| Dairy-free Milk | Protein content per cup (240ml) |
| Pea Milk | 8g |
| Soy Milk | 6.5g |
| Cashew Milk | 4.5g |
| Hemp Milk | 3g |
| Oat Milk | 2g |
| Almond Milk | 1.5g |
Brand Highlights
Some famous brands are Bonsoy and Vitasoy. Bonsoy claims that they naturally come with vitamin B12 and D, while Vitasoy is fortified with calcium.
Almond Milk
Almond is the second most common dairy milk alternative due to two reasons. First, it probably contains the least calories per cup among other plant-based milk, which is 36 kcal per cup compared with soy which contains 242kcal per cup. Second, the content of the calcium is even higher than cow milk, which contains 173mg per 100ml, compared with cow milk which contains 125mg per 100ml.
Nutritional benefits
Besides the abovementioned benefits, it is also high in magnesium, which helps in controlling blood sugar level; and vitamin E, which not only helps in preventing cognitive disease but also acts as an important antioxidant that keeps your body healthy and young. Be sure to choose the unsweetened version to enjoy all these benefits.
Brand Highlights
Econmil Original Almond Milk has a low sugar level, despite its name of "original" yet delicious. If you are a coffee lover, check out Vitasoy Cafe for Barista.
Oat Milk
Another popular daily milk alternative is oat milk. Instead of growing oat for livestock, we can actually consume it directly to reduce greenhouse gas, reduce land use and energy consumption.
Nutrition Benefits
It is made with oat, which is 100% whole grain, thus leads to high in carbs and fibre compared with soy milk and almond milk. Yet, its fibre is called the beta-glucan fibre which is good at maintaining blood sugar level and insulin response.
Brand Highlights
The famous Oatly milk is fortified with vitamin B12, which is the most common concern of vitamin deficiency among a vegan diet.
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