Placeholder Image

Subtitles section Play video

  • - My name is Rosemary, I'm a food scientist.

  • [upbeat light music]

  • And today we're going to be talking about

  • each and every plant-based milk.

  • [upbeat jazz music]

  • [light music]

  • First up, almond milk.

  • Almond milk has been around for centuries.

  • It's first referenced in Baghdadi cookbooks,

  • as well as medieval European cookbooks in the 14th century.

  • It's very neutral, it's slightly thinner

  • than some of the other plant-based milks.

  • One of the benefits of almond milk

  • is it's high in alpha-tocopherol or vitamin E.

  • It's also slightly lower in protein,

  • and it's lower in carbohydrates as well.

  • Most of the almonds that we consume

  • in North America come from California.

  • California does not have a lot of water.

  • Almonds take up a lot of land space,

  • and they require quite a lot of water

  • as irrigation in order for the plants

  • to grow and proliferate.

  • So that is environmental impact that's very significant.

  • Almond milk can separate in your coffee.

  • And that's because when you put it in a really

  • acidic environment like coffee,

  • it just forms these small particles at really high heat

  • with low acidity, which is exactly what you have

  • when you have a cup of coffee.

  • [light music]

  • Oat milk is the new milk on the market.

  • Oat milk is another super popular plant-based milk

  • and it's very easy to make at home.

  • All you need are rolled oats,

  • some very icy cold water

  • because the oats will start to gelatinous.

  • It's a chemical process where the bonds

  • between the starch molecules start to break,

  • they open and allow water in.

  • We don't want that with our oat milk,

  • because that's how it gets slimy.

  • And we're going to get as much of the oats as possible

  • because that's where all the flavor, the fiber,

  • some of the protein and the beta-glucans

  • that we really want for our good health to come out.

  • You wanna use rolled oats and not whole groats or instant,

  • because the instant have some chemicals added to them

  • that make them really porous.

  • So they're not quite as nutrient dense

  • as the straight slow cooked rolled oats.

  • It's really only been around since the 1990s.

  • It's based on a grain oatmeal,

  • which has known health benefits.

  • Let's see how oat milk made at home is gonna froth.

  • This is frothing somewhat, but not quite as much

  • as if you had a commercial brand.

  • The commercial brands are specially designed

  • with additional emulsifiers

  • as well as lipids that are going to really cause it to foam

  • more like cream than we have here.

  • So it's not the greatest foamer,

  • but it's certainly delicious

  • and it's full of fiber and beta-glucans.

  • Also, it's pretty abundant.

  • So it grows really well in a lot of different places.

  • [light music]

  • Soy milk has been around for a long time.

  • It's first referenced in literature from China

  • in the 14th century.

  • It's the first step in making tofu.

  • Soy milk gained popularity from the '80s

  • when they moved it from the center part of the grocery store

  • to the refrigerated section.

  • And that's because that's where the dairy milk is.

  • Soy milk resembles bovine milk pretty closely.

  • It's very high in protein.

  • It has most of the essential amino acids

  • that we need in our diet to make the proteins

  • that we need in our bodies, just like cow's milk does.

  • Let me show you some of the similarities

  • and differences between soy and cow's milk.

  • We have soy milk and we have cow's milk.

  • If you were to look really closely

  • at the nutritional labels,

  • you will find that cow's milk is higher in fat per serving.

  • Soy milk has about eight grams of protein

  • in an eight ounce serving,

  • which is your typical serving of any kind of milk.

  • It's also lower in calories

  • and it has some really good nutritional benefits as well.

  • It's got phytoestrogens, as well as isoflavones.

  • These are plant chemicals

  • that are associated with good health.

  • The other thing is soy milk is part of the 2020

  • to 2025 Dietary Guidelines for Americans.

  • It's recommended in the dairy category

  • which is unique and very interesting.

  • The reason it's there is because glass per glass

  • or serving per serving,

  • you're going to have very comparable amounts of protein.

  • [light music]

  • You can make rice milk

  • from almost any kind of rice.

  • Commercially, it's fortified with other nutrients

  • like B12, vitamin D, sometimes calcium.

  • One of the advantages of rice milk

  • is it does have a bit of a wider appearance

  • and some people really like that.

  • Rice milk is great for people with gluten sensitivity

  • and that is because it has no gluten.

  • [light music]

  • Macadamia nuts make a fabulous milk.

  • This plant-based milk tastes the most like the nut,

  • which is extremely high in fat.

  • In fact, it's the fattiest nut that we have on the market.

  • So a lot of the flavor is translated into the milk

  • because a lot of the flavor compounds are lipid soluble.

  • [light music]

  • Hemp milk is from a seed.

  • It is really becoming popular

  • because like soy and like cow's milk,

  • it's very high in protein.

  • It also does not require a lot of emulsifiers

  • or additional chemicals to give it shelf stability,

  • so you may consider it to be slightly less processed.

  • It's high in protein, it's high in fiber.

  • Hemp is high in omega-3 fatty acids,

  • which is an essential fatty acid,

  • that means we have to take it in through our diet,

  • our body doesn't make it itself.

  • It's also very high in essential amino acids.

  • They work the same way.

  • They're the building blocks of the proteins

  • that we need for our metabolism.

  • So this little tiny seed delivers a big nutrient density.

  • Hemp milk is really good for people

  • who wanna avoid nuts or soy or other allergens.

  • And as you can see, it has a pretty nice viscosity

  • from that omega-3 fatty acid.

  • [light music]

  • Coconuts are one of the plants

  • that are very, very high in fat.

  • Whether or not that translates into your coconut milk

  • depends on the packaging.

  • If you buy a can of coconut milk,

  • it's got a lot of fat in it

  • and one of those fats is called lauric acid.

  • It's a 12-carbon fatty acid that is really important

  • for as an intermediary, for forming other biomolecules

  • for human metabolism.

  • When you buy coconut milk in the carton,

  • it's gonna be much thinner,

  • it's gonna be lower in fat, lower in protein,

  • and it's gonna be slightly lower in carbohydrates as well.

  • When you make coconut milk at home,

  • you are not adding any extra enzymes,

  • you're not any adding any polysaccharides

  • like gellan gum or locust bean gum that you will find

  • in the commercial versions.

  • So this is just as pure as it gets.

  • This homemade coconut milk

  • has so much complex coconut flavor

  • that you won't get from some of the refined process

  • in the commercial world.

  • It also froths really nicely.

  • Just in the blender, you can see

  • I have a layer of frothy foam,

  • so that the fats that were leached out

  • are really nicely emulsified

  • and they hold a really good foam

  • compared to some of the other plant-based milks.

  • [upbeat light music]

  • Pea milk does not taste like peas, ironically.

  • And that's because the protein

  • is isolated from the other components in the yellow peas.

  • So you're really just getting pure protein

  • along with water and some emulsifiers

  • and thickening agents as well.

  • It is made differently than some of the other

  • commercial plant-based milks.

  • It's made with yellow pea protein.

  • And the manufacturers usually separate

  • the fiber and the starch from the protein,

  • and then they use the protein powder in making the milk.

  • Pea protein, you can actually buy as a powder

  • at the grocery store and make your own that way.

  • [upbeat light music]

  • Cashew milk is made with cashews.

  • They're nice and white with isoflavones.

  • This milk is fortified with vitamin B12 and calcium.

  • Cashew milk contains anacardic acid,

  • which in one study showed to reduce liver fat accumulation

  • which can be beneficial for type 2 diabetics.

  • Flax seed is another plant-based milk on the market.

  • As you can see, it's a really dark nutrient dense,

  • tough little seed.

  • Flax seeds are also really high

  • in omega-3 and omega-6 fatty acids,

  • which are essential for human metabolism.

  • So this is really nutrient dense milk.

  • Flax seed milk though sometimes has other

  • types of plant-based milk added to it,

  • and that's to give it the protein content or viscosity

  • that you're looking for in the final product.

  • [upbeat light music]

  • Quinoa milk is a grain-based milk.

  • Quinoa is called a super grain

  • because it's very high in protein.

  • So this is a high protein, high carb milk

  • that's made again by steeping the grain

  • in water and then filtering it.

  • [upbeat light music]

  • Pistachio is the newest milk on the market.

  • It just came to the grocery store shelves in about 2020.

  • So this is something that you may see growing.

  • If you open a pistachio,

  • you can see it's beautiful green color,

  • as well as some slight purple.

  • The green is from chlorophyll, it's lipid soluble

  • and the purple is from a compound called anthocyanins,

  • and it's water soluble.

  • Your nut milks in particular are gonna be higher in fat

  • when they're made at home than they are commercially.

  • Many companies wanna take the fat out of the nut,

  • which also removes some of the fat soluble vitamins

  • and minerals and they wanna sell it.

  • It's a higher grossing product than the nut milk

  • so it's also a nice way to utilize the entire nut.

  • [upbeat light music]

  • Hazelnut milk, also known as filberts,

  • they're from a hazel tree.

  • Usually when you make hazelnut,

  • you take this outer skin off.

  • Because it's full of tannins

  • that can be a little bit of stringent

  • and give you a little bit

  • of a puckery feeling in your mouth

  • that you don't want in your milk.

  • Hazelnuts are also really high in Vitamin E

  • similar to almond milk.

  • You don't have a really intense hazelnut flavor here,

  • but you do get an essence of hazelnut

  • so it pairs really nicely with chocolate.

  • And you might even call it a Nutella plant-based milk.

  • [upbeat light music]

  • Potato milk is one of the newest milks on the market.

  • And in fact, you can't even get it in the United States yet.

  • It's made by a company based in Europe, in Sweden,

  • and they take potatoes in a proprietary process

  • and cook all of the starches out

  • so that you're left with just the potato protein.

  • It's becoming really popular in European coffee shops

  • because it does foam so well.

  • It also has a lower impact on the environment.

  • It doesn't require quite as much water or space.

  • It also is a nitrogen fixer.

  • So it might not require as much fertilizer as well.