As the only alternative to dairy milk, plant-based drinks are on the rise. So much so that countless varieties have sprung up on the shelves. Grain- or oilseed-based, with no added sugar, enriched with calcium, flavoured with vanilla or chocolate — the possibilities are endless! Here’s a guide to finding the right plant-based drink for you.
Why turn to plant-based drinks?
Choosing to swap cow’s milk for a dairy-free alternative might be a taste preference, but it could also be for health reasons, such as an allergy to lactose, the protein found in cow’s milk. Plant-based drinks are good alternatives for vegans and vegetarians, or for those who want to reduce their consumption of animal-based foods. It is important to note that these non-dairy drinks are not suitable for children as a complete replacement for dairy (except in case of allergies and according to doctor’s orders) and should be avoided by infants.
Take a closer look at the ingredients
Unfortunately, not all plant-based drinks are created equal. Before trying one, the best way to figure out if it’s a quality product is to read the label scrupulously. Some drinks, like rice or chestnut-based drinks, are naturally very sweet. Soya milk is controversial because of its high phytoestrogen content, and it’s recommended not to consume it on a daily basis.
Choose a plant-based beverage with the shortest possible list of ingredients and avoid those containing emulsifiers and thickeners. Likewise, avoid any containing rice, corn or cassava starch, which have a very high glycaemic index.
Speaking of sugar, steer clear of plant-based drinks that contain added sugar or glucose syrup. Flavoured versions, such as vanilla or chocolate, have a higher sugar content than non-flavoured drinks.
You can always opt for a calcium-enriched variety, because most plant-based drinks do not contain as much calcium as cow’s milk.
What’s best for you?
Oat drinks are the most neutral tasting and the closest in both flavour and texture to cow’s milk. Almond, coconut and hazelnut drinks are tasty and great for cooking, especially desserts. Soya and rice drinks are suitable for gluten-free diets, while chestnut-based drinks are ideal for people with digestive issues.