How to Choose "Plant-Based Milk" That's Attracting the World - Nutritionist's Column Vol.110
Plant-based foods are gaining attention around the world due to health and environmental concerns.
Plant-based milk, a drink made from plant-based ingredients, comes in a wide variety of types and has recently become easy to purchase at supermarkets.
We will introduce the characteristics of each.
Oat milk
Keywords: Rich in dietary fiber and calcium
Oat milk is a plant-based milk made from oats.
It contains a balanced amount of soluble and insoluble dietary fiber, which helps improve the intestinal environment.
Among these, the water-soluble dietary fiber "beta-glucan" is a nutrient that has been recognized to have various health benefits, such as lowering blood cholesterol levels, suppressing blood sugar levels, and boosting the immune system.
It is also rich in calcium, which helps build bones and teeth and support muscle contraction, vitamin B2 , which supports lipid metabolism, vitamin B12 , which synthesizes protein, and vitamin D , which is expected to improve immune function.
【recommendation】
・People who want to improve their intestinal environment ・People who want to improve their immunity ・People who want to lose weight ・People who want to have beautiful skin
Oat milk sold at GRØN
Soy milk
Keywords: abundant proteins
Soybeans have a high amino acid score and are rich in high-quality protein, so they have long been known as "meat from the field."
It takes time to break down and absorb, so it keeps you full for a long time, is extremely nutritious, and is low in calories compared to animal foods and has the function of stimulating the basal metabolic rate, so it is expected to be effective for dieting.
Soy isoflavones have attracted attention because they have a structure similar to the female hormone estrogen.
It is also expected to maintain bone health as a substitute for female hormones that decrease with age.
In addition, the oligosaccharides contained in soy milk are expected to have the effect of improving bowel movements.
It is rich in iron, which helps prevent anemia, potassium, which is effective in preventing high blood pressure, and magnesium, which is involved in the secretion of nerves and hormones.
【recommendation】
・People who tend to be constipated ・People who want to lose weight ・People who want to have beautiful skin ・People who are suffering from menopausal symptoms
Almond milk
Keywords: Rich in vitamin E and dietary fiber
It is a drink made from almonds.
Compared to other plant-based milks, it is low in calories, fat, and sugar and contains a lot of vitamin E.
Vitamin E has a strong antioxidant effect, and also promotes blood circulation by widening capillaries and smoothing blood flow.
By improving blood circulation, you can expect to see improvements in shoulder stiffness, back pain, and coldness caused by poor circulation.
It is also rich in dietary fiber.
Dietary fiber increases the good bacteria in the intestines and improves intestinal environment.
【recommendation】
・People who are sensitive to the cold ・People who are concerned about anti-aging care ・People who want to improve constipation ・People who are concerned about rough skin
Coconut milk
Keywords: Rich in medium-chain fatty acids, potassium, iron, magnesium and other minerals
It is extracted from the solid endosperm of mature coconut kernels.
The abundant medium-chain fatty acids are quickly converted into energy and have an immediate effect of relieving fatigue.
In addition, it helps prevent the accumulation of fat in the body and supports dieting.
The abundant potassium in it can help eliminate excess sodium from the body and reduce swelling, the iron helps prevent anemia, and the magnesium can relieve muscle fatigue.
【recommendation】
・People on diets ・People who play sports ・People who get tired easily ・People who are concerned about anemia ・People who are concerned about swelling
Rice milk
Keywords: Rich in carbohydrates, vitamins, and minerals
Milk made primarily from rice.
They include rice flour with water added, and rice fermented into a liquid form.
Rice milk, made from white rice, contains B vitamins.
The B vitamins are nutrients that are mainly involved in the metabolism of sugar, lipids, and proteins.
It helps to keep your metabolism running smoothly.
Vitamin B1 is an important nutrient that converts carbohydrates (sugar) in the body into energy.
It is said to be effective in improving concentration and memory while working or studying, as it has the effect of smoothly sending nutrients to the brain, which controls the nerves.
It is also expected to be effective in recovering from muscle fatigue.
It also contains potassium and dietary fiber, which are expected to reduce swelling.
Rice milk made from brown rice contains the same nutrients as white rice, but brown rice itself also contains more minerals and vitamins than white rice, making rice milk made from brown rice more nutritious.
Rice milk made from brown rice slows down the rise in blood sugar levels, keeping you feeling full for longer and preventing overeating, so it is also expected to be effective for dieting.
[Recommended for]
・People who want to recover from fatigue ・People who want to improve their concentration ・People who tend to be constipated ・People who are concerned about swelling
In addition to the milks mentioned above, there are a variety of plant-based milks on the market, such as "hemp milk" which is rich in essential amino acids, "barley milk" which uses barley, "flax milk" which is rich in dietary fiber, and "cashew nut milk" which is rich in zinc.
Plant-based milk that's good for your body and the planet.
Please try incorporating it into your lifestyle.
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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