Moo-ve Over Dairy, Say Hello to Plant-Based Milks

If you are seeking alternatives to cow or buffalo milk for any reason—whether it be ethics, allergies, or a preference for the exotic - explore the wonderful world of plant-based milks!

Image: OpenFoodFacts.org

Almond milk is the low-protein, low-carb option, perfect if you're watching your weight or just want a light, nutty flavour. But be warned, it's not the nutritional powerhouse of the group. 

Oat milk is the darling of the plant-based world. Full of those good-for-you beta-glucans (a fancy word for fibre), it's got a creamy texture that makes it a winner in lattes and smoothies. Just watch the carbs! 

Soy milk is the OG plant-based milk. It's been around for ages and packs a protein punch that rivals dairy. Plus, it's a good source of potassium, which is great for your muscles. People used to think soy milk was bad because it mimics oestrogen, but turns out those fears were unfounded! Soy milk is safe and healthy.

Coconut milk deserves an honourable mention too. This tropical delight is thick, creamy, and perfect for curries and desserts. It's higher in fat than other plant-based milks but packed with healthy lauric acid, which has antibacterial and antiviral properties. However, it's also low in protein, so don't rely on it as your main protein source.

The nutrition data for the brands mentioned in the chart are collected from Open Food Facts & Amazon.in -

• So Good Soy Beverage
• KLF Coconad Coconut Milk
• Better Bet Vegan Original Millet Beverage
• Bagrrys Almond Milk Drink
• OATEY Unsweetened Oat Drink

Brands shown in the chart are representative examples for a category, not endorsements.

Whether you're lactose intolerant, allergic to nuts, or simply want to make a more sustainable choice, there's a plant-based milk out there for you. And the best part? They all contribute far fewer greenhouse gases than dairy milk. 

Fun facts:

* Soy milk was invented in China way back in the 14th century, long before almond milk or oat milk hit the scene.  It started as a byproduct of tofu-making and gradually became a nutritious drink in its own right.

* Almond milk was popular in medieval Europe because it didn’t spoil as quickly as dairy milk and was acceptable to drink during fasting periods.

* Oat milk froths beautifully, making it a popular choice for lattes and cappuccinos.

* Most plant-based milks are fortified with calcium and vitamin D to match dairy milk’s nutritional profile.

* Almond trees are incredibly thirsty, guzzling over 70 litres of water for every single glass of almond milk! 

* Oat milk uses a mere 5-10 litres of water per glass compared to dairy's whopping 120 litres? High five to sustainability!

Also see - Veganism in India