a short guide to choose according to your needs

While vegetarianism and veganism are on the rise, you've seen them blooming on the shelves of your supermarket: plant milks made from almond, soy or oats.

However, these vegetable drinks have little to do with the milk that comes out of the udders of a cow, a goat or a sheep. Very digestible, they are rich in vitamins and usually white, like animal milk, but their resemblance stops there. Without lactose or casein, they have the distinction of being able to be consumed by intolerant or allergic persons, as well as by those following a vegetarian and vegan diet. Plant milks are as far from being as rich as cow's milk in vitamin C.

What are the differences between animal milks and vegetable drinks? Which one to choose according to your needs and tastes? Here is a small comparison that should help you to see more clearly

Cow's milk

With all dairy products, cow's milk is the main source of calcium in our diet. Thanks to milk, but also to cheese or yogurts, we cover two thirds of our calcium needs, which is essential for the good health of our bones and teeth.

Cow's milk also provides important protein intake , is rich in phosphorus, potbadium, trace elements (zinc, iodine, selenium), as well as vitamins A, B2, B1 or B6. Above all, it is particularly rich in vitamins B2 and B12: 25 cl of milk (or a bowl) cover for example 40% of the B2 vitamin requirements of the child. One liter of milk covers 100% of our vitamin B12 needs.

If it brings multiple benefits, cow's milk can be difficult to digest because of its lactose content, a sugar naturally present in milk. . It is then possible to turn to goat or ewe's milk, more digestible.

Goat's and sheep's milk

Alternatives to cow's milk, goat and sheep's milk are nutritionally close. Less rich in protein than cow's milk, goat's milk is also an excellent source of calcium and fat. It is also lower in cholesterol and richer in vitamin A. In contrast, unlike cow's milk, goat's milk contains little vitamin B9, which participates in cell renewal and the proper functioning of the nervous system. No worries, however, because today most commercial goat milks are enriched with vitamin B9 to make up for this deficit.

More energy than cow and goat milks, sheep's milk is also more fat: it contains on average twice as much fat as whole cow's milk. Rich in minerals and especially in calcium (200 mg per 100 ml) it is an important source of vitamins D, E and B2.

Soy milk

Produced from soybeans and water, the Soymilk is the most popular of plant milks. As rich in protein as cow's milk, it is also an excellent source of fiber and polyunsaturated fatty acids, which help maintain proper cholesterol levels. It does not naturally contain calcium but it is easy to find calcium-enriched soy milks.

Be careful though, soy milk is not suitable for children under 6 years of age as well as pregnant and lactating women, as well as to people undergoing hormonal treatment because it contains isoflavones, which are phyto-oestrogens or hormone derivatives.

Almond milk

Poor in protein, almond milk is on the other hand very rich in magnesium, iron, calcium, vitamin E and fiber. Very appreciated for its sweet and slightly sweet taste, it is obtained thanks to the pressure of fresh almonds mixed with water and is very digestible for our intestines. On the other hand, it contains very little calcium and can not be used as a substitute for cow's milk. If you want to consume it, make sure you have a high protein diet and prefer calcium-rich foods.

Rice milk

Rich in fat (mainly unsaturated fatty acids) and carbohydrates, rice milk is appreciated for its neutral and sweet taste. It is also known for its high content of vitamins and minerals, as well as its total absence of gluten. On the other hand, it naturally does not contain calcium. The formulas found on the market are therefore enriched and offer the same contribution as cow's milk: 120 mg of calcium per 100 ml of milk.

Oat milk

Like cow's milk Oat milk is rich in fiber, vitamins (especially E and B) and minerals. It also has the same lipid content as ½ skimmed milk but is low in carbohydrates, making it the ideal vegetable milk if you follow a diet. However, it contains little protein and is naturally devoid of calcium. The enriched formulas of commerce generally palliate this lack.

Hazelnut milk

Very greedy, hazelnut milk has many benefits. Rich in vitamins (A and B), mineral salts, omega-3 and 6, it is slightly more caloric than cow's milk. Poor in protein, it does not contain calcium and is very energetic. It is better to consume it in moderation and as part of a balanced diet.