Vegan milk substitute: soy, almond or oat?

Bloating after a glass of milk, diarrhea, when you drink too much? You may be suffering from a lactose intolerance, can not or insufficiently digest lactose (lactose). Or you change your lifestyle for other reasons, you just want to start vegan now (ie free of animal products). Maybe it's just the desire for a new taste that makes herbal milk substitutes more popular. Anyone interested in trying different products and brands – the differences in taste and texture are often quite large. That's why we compared the vegan alternatives to cow's milk for you.

Cow's milk substitute: That's how the vegan dairy products are different

1. almond milk

Almond milk is made from almonds and water and is one of the most popular alternatives to cow's milk besides soymilk. Almond milk is rich in unsaturated fatty acids and very well tolerated. However, it has a low calcium content and relatively many calories. Its taste is sweetish and nutty, which makes it great for baking or muesli. Unfortunately, almond milk quickly becomes flaky in coffee, and many people perceive it as too sweet. For that she can foam up wonderfully. So perfect for a cappuccino. However, almond milk is not necessarily sustainable: large-scale cultivation in monocultures threatens bee colonies in the US, and almond trees need tons of water to thrive.

2. Soy milk

Soy milk is not only incredibly popular as a cow's milk substitute, but also very healthy, as it has low fat content. Controversial, however, are the isoflavones contained. These are phytochemicals, which may have a hormone-like effect and were already suspected to be harmful or even carcinogenic in higher doses. Experts advise against the consumption of soybeans in small children and infants. The taste of soymilk is quite grainy, pure enjoyment is therefore not for everyone. So that the taste is not so intense, it is often sweetened strong, which is detrimental to their health value again. It is therefore suitable for coffee as well as for bakeries and desserts. In terms of sustainability, soy milk is rather not recommended: For the majority of production huge rainforest areas are cut down, because there the plant can be grown favorably. That's why it's best to look for the origin – there are also products from Europe.

3. Coconut milk

Coconut milk (made from pressed coconut peas) is considered to be particularly greasy. That is not completely right. First, it is healthy, so unsaturated fatty acids. And on the other hand, the fat content, depending on the variety far below that of Obers. In terms of taste, the sweet and exotic coconut milk is not suitable for anything. In cereal, pure or in coffee, it is probably just something for very special tastes. Coconut milk is delicious for curries, cakes, sweet potato purйe or cocktails. And the milk substitute is always sustainable.

4. Oatmeal

Oatmeal is definitely the most digestible milk substitute. It contains no lactose, no milk protein and no soy ingredients. However, it can not be ruled out that oat milk contains gluten. And: It has a high calorie content – it has a cholesterol-lowering effect. Oatmeal must be shaken well before use, otherwise it will be quite watery. The taste takes some getting used to. A little like liquid oatmeal, so nothing for the coffee, but delicious for baking or for cereal. Oatmeal can hardly be frothed up. Oatmeal is usually a regional product, so it is absolutely sustainable.

5. rice milk

Rice milk is grain milk and therefore has such a high calorie content, but little nutrients. Nevertheless, it is lactose-free, milk protein-free and gluten-free and therefore offers itself as a good milk alternative with typical intolerances. This is rice milk rather tasteless, which makes it suitable for cooking. But she does not let herself be frothed. The cafe Reislatte falls so flat. Because of the low nutrient values, rice milk should not be used as the sole milk substitute. Especially children need an additional, more nutritious alternative.

6. Hemp milk

Low saturated fat, but a high proportion of healthy omega-3 fatty acids (already half a liter covers your recommended daily dose): This makes hemp milk to a very good milk substitute. Incidentally, hemp milk is made from the flowers and not the seeds – so you are not dьdelig after consumption and in half-frenzy. It tastes sweet and a little grainy, but the taste is not overwhelmingly dominant, which is why hemp milk is ideal for coffee or other dairy foods. Often, however, only well-stocked organic stores hemp milk, so the offer is still manageable.

7. Spelled milk

If you are allergic to milk protein, spelled milk is really well suited and wholesome. Less great, however, is the low protein and nutrient content. In addition, it tastes very much of grain, so you have to get used to it and it is not suitable for any dish. Because of the low nutrient content, spelled milk can not be recommended as a complete milk substitute. Especially children should take other alternatives.