Vegetable drinks constitute an increasingly present food in our diet. HEA Different types of vegetable drinks (let’s try not to ‘types of milk of plant origin’, nor do a colloquial level, it is already an inaccurate denomination). We analyze the differences to the Natritional, flavor and the most appropriate uses in each case.
What is a vegetable baby and how differs from milk?
A vegetable baby is a liquid made of legumes, stos, cereals or crushed seeds and mixed with water. Commercial manufacturing usually carry added sugar, sweeteners or other additives to improve their flavor, texture or provide mayor nutritional value. It is a liquid of a more or less milky color and whose uses son similar to those of milk. Been strict from a nutritional perspective, however They cannot be considered as substitutes or alternatives to milk, since it brings nutritional can reach a very different being from that of milk.
The nutritional value of vegetable drinks is determined by the director ingredient (almonds, soybeans, oats …) and their concentration. Even so, son foods with a nutritional nutritional contribution that can be incorporated into almost all diets.
| Vaca Milk vs beverages Homemade vegetables | ||||||
| Proteins | Calcium/vitamin d | Fats | Sugars | Fiber | Lactose | |
| Dairy | 3g/100 ml | Yeah | Saturated | Yes (lactose) | No | Yeah |
| Vegetable drinks | Lower quantity (depends on the type and % of vegetable food) | No (yes in fortified varieties) | Little and unsaturated (except coconut, which are saturated) | Depends (added sugars and vegetable free sugars) | Little | No |
Types of more common vegetable drink
Soybean
It is made A from soybeans. The mayor of the benefits of the soybean drink is that the vegetable drink more similar to milk in terms of protein content.
Widely used to accompany coffee or tea, as well as milkshakes. It is also suitable for cooking. It presents a rough light flavor.
People with soy allergy cannot consume it. On the other hand, due to its isoflavonas content it can be interesting for women in the menopause stage.
Ausa drink
It is made with Oatmeal. It has a protein contribution less than soybean.
Because of its soft or sweet light flavor, it is ideal to accompany coffee or for fruits. Also, for creamy culinary preparations, such as Bechamel.
Among the contraindications of the oats, it is worth noting that sugars are presented (naturally presents in the cereal that are released when beating), and gluten. Both condition their consumption for people with celiac enfmined or diabetes.
Almond milk
Almond drink is an exception in Spain, as the use of the term «milk» is allowed due to its tradition of use in our country. It has a low protein content, since the proportion of almonds is usually small (around 2-7%). When preparing it at home, this percentage can be attributed, even if there is some morespesa.
In general, it is a source of vitamin Ey has a light -sized light flavor. It is. Uu., Above all, for desserts and to accompany coffee.
It is not suitable for characters allergy to nuts.
Drink of toRroz
HE Prepare with rice grains.
This cereal brings a sweet and soft taste, and a very white tone. It has fewer protein than soybeans, but more free sugars. It is usually used to prepare smoothies or cooking.
It is a valid option for people with soybean allergy and/OA nuts, celiachy or non -celica gluten intolerance, provided it does not carry any of those ingredients. To be completed, hay insurance to read stop the labeling in commercial versions, or prepare it at home avoiding cross contamination.
However, one of the contradictions of rice drink is that, due to its high glycemic index, it is not recommended for people with diabetes.
Drink of doOco
It is made from the coconut pulp.
Of more creamy texture, with a very characteristic flavor and a mayor contained in Saturated fats. It has fewer protein than other vegetable drinks.
It is usually used in smoothies or other recipes with a tropical touch.
Guisante drink
It is the least frequent.
It has a fairly neutral flavor and a high protein content, which, sports of concentration, can reach Loss 8 grams per 100 milliliter.
Nutritional comparative between vegetable drinks
Which one has more proteins?
The vegetable drink with a mayor protein content is the Soybean (3-3.5 grams of protein per 100 milliliters). It is the most similar to milk. Guisante drink can also reach very high levels of protein, inclusion higher than soybean drink.
Which one has less sugars?
It is important to differ between added sugars and free sugars.
The added sugars are those that are added during the preparation, that is, the tablespoons of sugar and to make them sweeter. This pratus is quite widespread among vegetable drinks of commercial origin. On the other hand, in the Homemade vegetable drinks made with Jata’s milker.
Free sugars are that naturally presents in the food that ‘release’ the crusure and pass it to a liquid format. This is what happens with cereals and what makes oat or rice beverages, although we make them in mass, have a mayor of free sugars.
Vegetable drinks with less free sugars are almond drink And soybeans.
Which is better for sensitive?
Dietitians-Nutritionists often say that hen as many digestions as people, since what feels good a person could not sit well with another. Even the same person in periods of stress can tolerate certain foods worse.
Tenirdo clear the above, in general, those free -free, gluten without gluten or certain carbohydrates that can cause abdominal swelling (for example, by containing fodmaps). The rice drink would be the easiest to digest. It has no lactose, gluten and does not usually generate intolerance situations.
On the contrary, soy drink contains Galatooligosaccharides, a type of fodmap that can go to swell in some people. Ausa’s drink, on the other hand, due to its soluble fiber content (betaglucanos) could cause swelling and other digestive complement of digestive functional disorders.
What is better for the environment?
The vegetable drink with the lowest environmental impact is the one made at home with our milker and proximity congregates.
What vegetable drink is better according to your goal?
To lose weight
To control the calories of the diet, the best elaborate the bbids at home With our milker. In this way we manage the amounts of the ingredients better and we can avoid added sugar.
In general, the vegetable drink with less calories is almonds.
Coffee to prepare
The oat drink, due to its carbohydrate and protein content, is emulsified very well, high temperatures is stable and creates a creamy foam similar to laulce, much appreciated to prepare to prepare Lattes AND Capuccinos. In addition, its subtle taste brings a very pleasant touch to this drink.
A commercial level, there are also ‘barista’ versions formulated to make more foam.
For cooking
In this case, what is sought is a neutral or soft flavor. Ausa drink is the best fits to prepare sauces, bechamel or incorporate meatballs.
For intolerant and allergies
The drinks made at home are the safest option to be certain that they do not include allergen, or traces of these. In these cases, the ebspitas of the ingredients that we will use in the elaboration of the baby and keep the hygiene conditions for avoidance cross contamination are important.
For athletes
Athletes have energy and protein requirements superior to those of a sedentary person. Soja and peas drinks, by mayor protein content, are perfect for providing protein.
Ausa and rice drinks have a higher carbohydrate content and usually digest without too many problems. Contribute from power before arrection and in the athlete recovery phase. If we prepare them in mass and add added sugar, we will also avoid glucose peaks that can condition sports performance.
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