( Table)Top 6 PLANT based milk is Best for Lactose Intolerant/ Vegans People ?

Plant-based milk is the non-dairy beverages, For people who are lactose intolerant and are vegan who do not and cannot consume animal milk like cow's milk, buffalo's milk, etc, these people are suggested to drink plant-based milk. These kinds of milk are also nutritionally good and contain vitamins and minerals. 

Here, we will discuss a Comparision between 6 plant-based milk and 7 Different nutrients. We will consider Almond milk, soy milk, cashew milk, oats milk,  Rice milk, and coconut milk. All milk is good in itself or other, to make milk of the plant-based products, First, they are soaked in the water and then ground to make milk. 

1. Almond's Milk -

Almond milk is not as nutritiously good as cow's milk, a nutritional label. They frequently contain added Vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content. However, Almond milk is naturally rich in several vitamins and minerals especially vitamin E. 

1 glass of almond will provide 40 kcal. and 2 g protein, which is very low when we compare to animal milk animal milk, but still vegans and lactose intolerant can take this milk.

TYPE	CALORIES	SUGAR	PROTEIN	TOTAL FAT	CARBOHYDRATES	CALCIUM	SODIUM
ALMOND MILK	40g	0g	2g	3g	1g	292.6mg	173mg
SOY MILK	80g	1g	7g	4g	4g	61.6mg	115mg
CASHEW MILK	25g	0g	<1g	0g	1g	450mg	160mg
OAT MILK	11g	2g	2g	1g	9g	350mg	100mg
RICE MILK	120g	10g	0g	2g	22g	269mg	94mg
COCONUT MILK	50g	0g	0g	5g	2g	40.7mg	29mg

COMPARISION BETWEEN 6 PLANT MILK AND 7 NUTRIENTS

2. Soy Milk - 

The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs. Soy milk is rich in omega 3 Fatty acids, which are a healthy fat that your body requires from outside like from the diet. Excess consumption is harmful as it has toxic substances like goitrogen, limited consumption is safe and soaks prior to preparing milk. 1 glass of soy milk provides 80 kcal. and 7 g of protein, this is more than double the amount of almond milk. 

3. Cashew Milk 

Cashew milk is a popular non-dairy beverage made from whole cashew and water. It has a creamy, rich consistency and is loaded with vitamins, minerals, healthy fats, and other beneficial plant compounds. 1 glass of cashew milk will provide only 25 kcal. and < 1 g of protein. 

4. Oats Milk 

If you're looking for more nutritious, store-bought oat milk is often fortified with vitamin A and D, iron, calcium, potassium, fiber, and riboflavin. Since oat milk s made from fiber-rich oats, it has a higher level of carbohydrates than other milk alternatives but contains no saturated fat. 1 glass of oats milk contains 11kcal. and 2 g of protein, which is rather a good option for one who wants to maintain weight. 

5. Rice Milk 

It is the least allergenic of milk. it can be fortified to be a good source of calcium, vitamin A, and Vitamin D. Rice milk s naturally sweeter than other milk alternatives. 1 glass of rice milk provides 120 kcal. and 10 g of protein, which is the best option for those who are vegan and lactose intolerant and want to gain weight. 

6. Coconut Milk 

Coconut milk contains fermentable carbohydrates. This may create problems like Diarrhoea, Constipation. Coconut milk helps in decreasing LDL cholesterol and increases HDL cholesterol which is healthy for our body. coconut milk has fewer nutrients than dairy milk. 1 glass of coconut milk contains 50 kcal. and 0 g of protein, it has 0 protein, if a person has a kidney-related disorder then coconut milk is a healthy option.