15 February 2023

Plant milks: which ones to choose for a gluten-free diet?

The best gluten-free plant-based milks with low glycemic index

Here are some options to consider:

1. Almond milk

Nutritional benefits : Low in calories, rich in vitamin E (an antioxidant), and often fortified with calcium and vitamin D.
Glycemic index : Low, as it contains few carbohydrates.
Gluten-free : Yes, naturally gluten-free.

2. Coconut milk

Nutritional benefits : Source of healthy fats (notably medium-chain triglycerides), and contains vitamins C, E, B1, B3, B5, and B6.
Glycemic index : Low, as it is low in carbohydrates.
Gluten-free : Yes, naturally gluten-free.

3. Soy milk

Nutritional benefits : Rich in plant proteins, contains isoflavones (antioxidants) and is often fortified with calcium and vitamins B12 and D.
Glycemic index : Moderate to low, depending on added sugars.
Gluten-free : Yes, naturally gluten-free.

4. Hazelnut milk

Nutritional benefits : Rich in vitamins E and B, as well as unsaturated fatty acids.
Glycemic index : Low, as it is naturally low in carbohydrates.
Gluten-free : Yes, naturally gluten-free.

5. Hemp milk

Nutritional benefits : Contains omega-3 and omega-6 fatty acids, as well as high-quality proteins.
Glycemic index : Low, as it is low in carbohydrates.
Gluten-free : Yes, naturally gluten-free.

6. Flax milk

Nutritional benefits : Rich in omega-3 and fiber, often fortified with calcium and vitamin D.
Glycemic index : Low, as it contains very few carbohydrates.
Gluten-free : Yes, naturally gluten-free.

In summary

In general, it is important to check the labels of commercial products, as some plant-based milks may contain added sugars or thickeners that can affect their glycemic index and gluten content. Choosing unsweetened and organic versions can be a good strategy to maximize nutritional benefits while minimizing undesirable additives.

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.