Stay healthy thanks to "vegetable milk", a new option for cooking.

People who are allergic to cow's milk or who want to take care of their health by switching from animal milk to plant-based milk may have a question in their minds about which plant-based milk should be used to replace cow's milk products. Most plant-based milks contain a small proportion of fat, but good fats are often added to the industry to give them a richer flavor and texture. It can be used to cook a variety of dishes, whether it is soups, sauces, or bakery, which are usually used as a substitute. in the same ratio.

However, Each type of plant milk has its own characteristics that are suitable for making different menus. In addition, the fat in cow's milk is mainly saturated fatty acids (SFA), which are unhealthy fats. As for the fats in plant milk, most of them are monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFAs).

1. Soy milk

Energy 43 Kcal per 100 grams, Fat 1.5 grams (SFA 15.78%, MUFA 24.09%, PUFA 60.81%)

Soy milk is very popular as a substitute for cow's milk because it is highly resistant to heat, and can be used in a variety of menus, including drinks, bakery snacks, custards or sauces. It can affect the overall taste of the menu. 

2. Almond milk

Energy 15 Kcal per 100 grams, Fat 1.2 grams (SFA 9.59%, MUFA 64.08%, PUFA 26.41%)

Almond milk is as popular as a substitute for cow's milk as soy milk.

However, almond milk has a softer taste, suitable for dishes with a sweet taste or a lighter texture than savory foods, but be careful if you do not stir the food well during cooking, it may clump together.

3. Oat milk

Energy 48 Kcal per 100 grams, Fat 2.8 grams (SFA 17.92%, MUFA 41.12%, PUFA 37.83%)

Oat milk has a creamy texture. Suitable for menus that require intensity. Savory foods and desserts have a heavy texture that helps to enhance the taste of food in the mouth. Oat milk may have a thicker texture. After being exposed to heat

4. Rice milk

Energy 47 Kcal per 100 grams, 1 gram of fat (SFA 14.19%, MUFA 49.09%, PUFA 16.14%)

Rice milk has a light texture, compared to other plant milks, it is suitable for mild dishes and does not require much other flavors, removing the original flavor, and is a good option for people who are allergic to nuts. Be careful not to use high heat or high heat on rice milk, as this will cause the rice milk to deteriorate. Therefore, use very low heat or use rice milk only with cold dishes.

On the occasion of "World Plant Milk Day", which falls on August 22 every year. We would like to invite everyone to try to drink plant-based milk or use plant-based milk to cook in various dishes in their daily lives.

Reference List

1. The USDA National Nutrient Database for Standard Reference. FoodData Central [Internet]. 2019 [updated 2022; cited 2024 Jul 22]. Available from: https://fdc.nal.usda.gov/
2. Milky Plant. Which vegan milk is best for baking? [Internet]. 2023 Dec 1 [cited 2024 Jul 22]. Available from: https://milkyplant.com/blogs/the-latest/which-vegan-milk-is-best-for-baking