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The variety of plant milk, like the name, is determined by the raw material. They are based on nuts, grains, and beans, seeds. Popular drinks are made from oatmeal, rice, buckwheat, almonds, or coconut. Compositions, tastes and aromas, viscosity, useful properties differ.


General characteristics: White color with a light creamy shade, slightly viscous consistency, mild sweetish nutty taste. Raw almonds are used, therefore, useful properties are preserved. The basis is fats. Lots of omega acids (3, 6, and 9), dietary fiber. Minerals: potassium, calcium, magnesium, sulfur. Iron, manganese, copper, and fluorine pass from the nut. Vitamins C, D, E, and A, group B.

KBZHU: Calorie content per 100 grams – 50-55 kcal. Proteins – 1.5-2 g; fats – 5-5.5 g; carbohydrates – 3.5-4 g.

Benefit: Strengthening bones and muscles, restoring strength and energy, improving immunity, skin, nails, hair. The pressure is stabilized, cholesterol is removed. The nervous system calms down, insomnia goes away.

Cons or harm:  It is impossible for allergies to nuts, obesity. When unripe fruits are used, the level of cyanides and harmful compounds increases.

Where to add: To baked goods, pancakes, smoothies, soups. It goes well with pearl barley, buckwheat porridge. Prepare omelets, puddings, fruit, or berry ice cream, sorbet. Added to coffee, such as latte and cappuccino.

Cost: From 200 rubles per 1 liter. They are also sold in volumes of 180, 250, and 750 ml. It is often found on supermarket shelves, less often in ordinary stores.

Verdict: Almond drink is one of the healthiest in the category. Milk is recommended for diets as it contains few calories. It is used in almost every dish, from soups to desserts. An excellent replacement for the cow variety.


General characteristics:  Creamy or creamy sweetish taste and aroma of oatmeal, milky color. Contains gluten. The composition contains vitamins PP, H, E, niacin, and group B. Trace elements: zinc, iron, manganese, fluorine, and copper. Minerals include potassium, phosphorus, magnesium, sulfur, chlorine.

KBZHU:  Calorie content per 100 grams – 43-45 kcal. Proteins – 0.3-0.5 g; fats – 1-1.5 g; carbohydrates – 7-8 g.

Benefits: Long-term feeling of satiety, optimization of the digestive tract, cleaning from harmful substances, microorganisms. The level of cholesterol and bile acids decreases. The metabolism is normalized. Teeth, bones, nails are strengthened.

Cons or harm:  It is impossible for gluten intolerance, allergies, kidney problems, acute gastrointestinal diseases, and osteoporosis. Limited to diabetics.

Where to add: To baked goods, porridge, puddings, desserts, pancakes. Add to coffee, make smoothies, cocktails. It goes well with banana, pear, cherry, honey, cinnamon, and vanilla. Delicious carrot buns are obtained.

Cost: From 100 rubles per 1 liter. It is also sold in volumes of 100, 250, and 500 ml. Often found in supermarkets, shops. Can be taken over the Internet.

Verdict: Oatmeal drink is healthy plant-based milk for good nutrition and a great alternative to lactose-intolerant casein. No more than 2 liters per day. Due to its low-calorie content, the product is useful on a diet.


General characteristics:  Color of baked cow’s milk, pleasant aroma, and sweetish mild taste with hints of beans, bitterness, or cream. The optimal ratio of proteins, fats, and carbohydrates. Good amino acid composition. Vitamins of group B, A, and E, phytoestrogens, potassium, phosphorus, iron, and zinc.

KBZHU: Calorie content per 100 grams – 50-60 kcal. Proteins – 3-3.5 g; fats – 1.5-2.5 g; carbohydrates – 5-6 g.

Benefit: Normalization of the thyroid gland, improvement of gastrointestinal tract functions, acceleration of metabolic processes, strengthening of the vascular walls. The body becomes toned, energized, appetite decreases, blood pressure decreases.

Cons or harm: Overeating decreases the absorption of zinc, calcium, iron due to phytic acid, and disrupts the work of the endocrine glands. In case of malfunctioning hormonal levels, oncology cannot be used.

Add to: Cocktails, smoothies, puddings, pastries, desserts, and coffee, such as cappuccino. Porridge, yogurt, cheeses and ice cream, pancakes, soups are prepared on this type of vegetable milk. It goes well with oatmeal, fruit, vanilla.

Cost: From 140 rubles per liter. It is found in a volume of 250, 500, 750 ml. It is not always possible to find in stores, since soy is not common in Russia.

Verdict: Soy drink is a low-calorie healthy product, but it must be added to the diet with caution because of the possible harm. The norm is up to 2 glasses a day. A lot of protein, there are fats, therefore it almost completely replaces cow’s milk.


General characteristics: Milky-white liquid with a pleasant smell, mild nutty taste. In a serving, the daily rate of Omega-3. High in fat and dietary fiber. Vitamins B, C, A, PP and K, calcium, selenium, magnesium, phosphorus, zinc.

KBZHU: Caloric content per 100 grams – 180-190 kcal. Proteins – 1.5-2 g; fats – 19-21 g; carbohydrates – 2-3 g.

Benefits: Lowering blood pressure, strengthening bones, clearing harmful cholesterol compounds, stabilizing blood glucose. Free radicals are removed, skin elasticity is maintained. The metabolism is accelerated, the body is saturated faster, fat burning or muscle growth is enhanced.

Cons or harm: Overly fatty product. Overeating excess weight, digestive problems. In the case of fructose intolerance, it is forbidden to eat.

Where to add: Desserts, puddings, cocktails, sauces, and soups. Ice cream, kefir, yogurt or cream, pancakes, cereals are prepared from coconut milk. The drink, which has a delicate nutty flavor, goes well with coffee.

Cost: From 280 rubles per 1 liter. It is found in packs of 250, 400, and 500 ml. It is easy to find in supermarkets, it is sold a little less often in regular stores.

Verdict: Coconut milk drink is healthy, even a dietary product, although it contains a lot of calories. The product is versatile in cooking, in terms of vitamin and mineral composition, nutritional value, taste, it is not inferior to cow’s milk.


General characteristics: White color with a slight gray-beige tint, and almost no smell. If from brown rice, then nutty taste, if white rice is taken for the base, then herbaceous taste. High in carbohydrates, fiber, but low in fat. No gluten and gluten. Vitamins D, B, and A, calcium, magnesium, iron, and copper.

KBZHU: Calorie content per 100 grams – 50-55 kcal. Proteins – 0.2-0.6 g; fats – 1-1.5 g; carbohydrates – 10-11 g.

Benefits: Reducing cholesterol levels, controlling blood sugar, normalizing the central nervous system, and getting rid of insomnia. It strengthens the immune system and muscle tissue, bones, improves the functions of the gastrointestinal tract, health of the skin, vascular network.

Cons or harm: It is impossible with intolerance to the components of rice, small children. Limited intake is recommended for diabetes, vitamin deficiency.

Where to add: To baked goods, smoothies, cocktails, cream soup. Pancakes, pancakes, PP-cakes, or ice cream, oatcakes are made from this plant milk on proper nutrition. Drink separately or added to coffee, tea, cocoa, and chicory. It goes well with fruits, berries, nuts.

Cost: From 140 rubles per liter. There are volumes of 250 and 500 ml. On the shelves of supermarkets there is a frequent copy, but not sold in every store.

Verdict: Rice drink is used instead of cow’s milk, but this variety is not considered a full-fledged alternative, as there are fewer nutrients. Due to the predominance of carbohydrates, it is recommended to be limited to diets. Ideal for cooking and deciding to diversify the diet.


General characteristics: Milky color with a gray-cream shade, pleasant mild taste, reminiscent of buckwheat with milk. No gluten. High in fiber, high in carbohydrates. It contains a complete profile of amino acids, magnesium, and potassium, sulfur, iron, zinc, manganese. Vitamins B, PP, E, H, K, and A,

KBZHU: Calorie content per 100 grams – 50-55 kcal. Proteins – 1.6-2 g; fats – 0.4-1.5 g; carbohydrates – 6-8 g.

Benefits: Supporting the work of the heart and blood vessels, improving the absorption of vitamin C, stimulating the intestines. The body’s resistance to viruses and bacteria increases, as the immune functions improve. Satisfies hunger for long-term satiety and prevents over-serving throughout the day.

Cons or harm: It is impossible in case of an allergic reaction or intolerance to the components of buckwheat, enzyme deficiency.

Add to: PP desserts, baked goods, smoothies, and necks. This variety is used to cook porridge if you like the taste of the product, gravies, soups. Add to pancakes and omelets. Eaten alone or added to cocoa, tea, or coffee.

Cost: From 100 rubles per 1 liter. Usually not sold in other volumes. It is sometimes found in supermarkets, in health food departments, and less often in simple stores. Can be found on the internet.

Verdict: Buckwheat milk is a healthy and nutritious substitute. The drinks are low in calories, a lot of vitamins and minerals, so a method for losing weight is recommended. Not suitable for every recipe due to its specific taste.


Almond, rice, oat, soy, or coconut drinks are popular counterparts to a cow’s product. However, there are other types of plant milk, no less useful, but not as common. Extracts from barley, wheat, flax and pumpkin seeds, poppy, or a mixture of two varieties.

7. Walnut milk

A drink with a bright, but mild nutty taste, nutritious, healthy, therefore it perfectly replaces cow’s milk. It contains a lot of fatty acids and protein, amino acids, vitamins K, PP, C, and group B. It contains potassium, phosphorus, zinc, and magnesium, manganese, fluorine. Belongs to the best vegetable milk. The benefits are almost entirely transferred from nuts. They are made on the basis of a drink of porridge and smoothies, ice cream, PP-biscuits. Price – 140-170 rubles for 180 ml.

8. Barley milk

In terms of nutritional value and caloric value, barley surpasses oats and wheat. Therefore, milk contains more protein, starch, and dietary fiber. It contains phosphorus, potassium, calcium, iodine and chromium, iron, vitamins A, D, E, and group B. The drink eliminates thirst, lowers cholesterol, and regulates the digestive tract. It is practically not found in stores, if only on the Internet or health food stores.

9. Wheat milk

Made from young germinated wheat grains. The composition contains a lot of fiber and amino acids, calcium, vitamins of group B and D. It contains selenium, iodine, potassium, sodium and phosphorus, iron, magnesium. The drink normalizes cholesterol with glucose in the blood, cleanses the body, improves digestion, and hormones. It is forbidden for gluten intolerance, allergies, ulcers. They use vegetable milk for recipes for cereals, cocktails, pancakes, and pancakes. Price – 130-150 rubles per 1 liter.

10. Poppy milk

Poppyseed drink with a sweetish mild taste. It contains vitamins PP, H, E, C, and group B, alkaloids. Phosphorus, sulfur, potassium, iron. There is more calcium in a glass than in the same portion of cow’s milk. Benefits: fight against nervousness and stress, insomnia, normalization of intestinal microflora. All this puts the variety among the best plant milk. Add to PP-desserts, cocktails, smoothies, cereals, or make jelly, porridge. Price – from 250 rubles for 750 ml.

11. Rice and soy milk

Absorbs the benefits of two varieties of herbal drink. Low in fat, calories, but high in protein, fiber, vitamins, and minerals. Does not contain gluten, lactose in the composition. Digestion and metabolism are improving, the body is toned, and blood vessels, skin, hair, and nails become healthier. Dishes: pancakes, cocktails or smoothies, soups, pastries. Added to coffee. Price – from 190 rubles per 1 liter.

12. Pumpkin milk

Prepared from seeds, less often from the pulp. The drink has a slightly grassy taste. High in protein, fat, iron, and zinc. The composition contains vitamins of group B, C, E, PP. Phosphorus, potassium, magnesium, calcium, manganese, and copper. It has a beneficial effect on the digestive tract, vision, and immunity, hematopoiesis. The body is cleansed, the heart and blood vessels, the nervous system is strengthened, inflammation is stopped. Examples of food: chia seed pudding, smoothies, porridge, pancakes, cream soup. They are seldom sold, if only in the form of a mixture.

13. Flaxseed milk

Made from flax seeds. The lighter the grains, the softer the taste. Light herbaceous notes are felt. The composition includes lignans, proteins, a number of amino acids, fiber with fatty acids, lutein. Vitamins PP, K, C, E and group B. Potassium, magnesium and calcium, iron, manganese, zinc. The work of the gastrointestinal tract is stimulated, the condition of the skin, hair, heart, nervous system, and hormones are normalized. The drink is added to coffee, smoothies, soups, pastries. Difficult to find in stores.

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