Cow's milk is not in good shape these days. Blame it on vegan fashion? Micro nutritionist Valérie Espinasse admits to receiving more and more patients intolerant to the drink of our childhood, and more precisely to lactose (the sugar it contains).
Specializing in food intolerances , the professional also notes that its current quality is mediocre . "It contains less nutrients than twenty years ago but more hormonal residues , including organic, because the standards allowed for this product have been much too relaxed" deplores the expert.
For the latter, if girls and girls still in growth need proteins and calcium contained in traditional milk, the pubescent woman should eat as little as possible . This is why vegetable drinks offer, according to her, a good alternative.
Vegetable milk, a digestible drink rich in nutrients
These preparations are made from cereals (oats, rice, spelled, quinoa, barley ..) oleaginous (hazelnut, almond) or legumes (soya), to which water is added.
Their plus: they are very digestible, rich in nutrients (minerals, vitamins, iron ...) and in good fatty acids, without containing lactose.
Almost perfect? Valérie Espinasse still points to the addition of sugar in industrial preparations. "If you eat a lot, watch out for weight gain ! The micro nutritionist also calls for moderation in case of problems with blood sugar, diabetes or cholesterol.
Good news: brands offer more and more recipes without any added sugar. What to enjoy their benefits and their richness taste freely ... provided they choose organic!
Vegetable milks: to drink but also to cook
If these plant milks are mostly bought in bricks, they sometimes exist in dehydrated version and can for some be made at home, in craft or techno mode: the first machines to make them arrive on the internet! Ready to be consumed, they can be brewed as is, prepared in smoothie, or go into the composition of pancakes, sauces, creams and other cakes.
"They do not change much when heated" justifies Valérie Espinasse, who integrates them without counting in the easy and greedy recipes that adorn her works. Illustration in her latest book "Ma Good detox" (Editions Leduc.S), where she advises to make delicious puddings simply by mixing a little vegetable milk with chia seeds, which will swell and give a creamy texture. A dash of agave syrup and enjoy ... easier to make than yogurts. You choose yours according to your desires and their qualities.
At the radius of plant milks I choose ...
- Soy milk for protein
Its strategic calcium and protein content makes it the best plant substitute for cow's milk . Its amino acids are close to those of meat, making it the ideal beverage for vegetarians, but also other women.
"The female population tends to eat less and less protein, which increases the risk of osteoporosis, " emphasizes Valérie Espinasse.
Reassuringly, soy milk is an indisputable form of ally, as long as it is consumed in a balanced way - no question of swallowing a liter a day-.
His reputation as an endocrine disruptor? Like lentils, it naturally contains phytoestrogens , these beneficial botanicals that function as hormonal regulators . Be careful with the quantities in case of a history of breast cancer! Another special feature of soy milk is that it is a good base for making yogurt.
- Oat milk for its nutrients
Anti oxidant, rich in iron, manganese, phosphorus and potassium, packed with vitamins, it is acclaimed for the prevention of cardiovascular risks and weight loss. It is also known for making skin and hair more beautiful.
However, its natural load of starch, therefore sugar, but also gluten, can cause intolerances or allergies. When consumed excessively, it sometimes induces bloating and problems of intestinal assimilation.
You can make it yourself by soaking flakes in water the day before. The next day, cook them and blender. Pass the liquid obtained through the sieve ... and it's ready!
- Almond milk for its precious fibers
Its high fiber content makes it a good intestinal antiseptic . Stuffed with magnesium, essential fatty acids, and vitamins (A, B, E), it has the coast!
Does its virtues justify its price? Displayed more than 3.5 euros per liter on the shelf, you can be tempted by its homemade preparation. The classic recipe: dip in uncooked raw organic almonds all night, blender and filter. Add a date, vanilla or agave syrup to the grinder bowl for a more gourmet touch.
Another option, faster: buy a jar of mashed almond (you keep it cool for months), mix a tablespoon with warm water, you're done! Notice to the amateurs: the almond and the chocolate go very well together.
- Hazelnut milk for its vitamins
Like almond milk, it is digestible and nutritious, rich in calcium, iron and magnesium, and gluten-free . It is full of vitamins (A, B, D, E) and monounsaturated fatty acids ... an asset to fight against cardiovascular diseases.
Its regressive flavor is very appreciated at breakfasts, snacks and in the preparation of desserts. Like almond milk, it can be made at home, according to the same recipe, or reconstituted, following the same protocol, from hazelnut puree.
- Rice milk for its lightness
It is the most digestible vegetable drink. Its neutral and naturally sweet taste, even without added sugar, the absence of gluten and its richness in vitamins, minerals and slow carbohydrates make it a food of choice, day by day.
Rich in silicon (essential for bone and cartilage), it promotes the proper fixation of calcium and magnesium . Only downside: it is low in fat and protein. Combine it with soy milk or oilseed milk, for a double benefit!
