Seeing that lots of you asked us about the best milk to drink during pregnancy, we decided to create this little guide. Here you’ll find some interesting options which will supply you with lots of very well needed nutrients during the pregnancy period, as well as a lovely, luscious flavour.
We are aware that nutritional requirements increase during pregnancy, as creating new life requires a lot of energy. During this period, the body needs a diet rich in protein, carbohydrates and insaturated fats. As well as these macronutrients, there’s also increased micronutrient requirements we cannot forget about:
• Folic Acid
• Vitamins A,B6,B12,C y D
• Minerals such as iron and calcium.
Vegan Milker by Chufamix is a great option to make plant milks at home from any kind of seed or nuts, and you even get to mix them together. This will allow you to cut down on costs and make cheaper, healthier, tastier versions of your favourite plant milks. The price of the milks we’ve included in this little guide ranges from 0,30€ to 1,5€, depending on where you buy your ingredients. We do recommend using local and organic seeds and nuts when possible. This is a great way to make a milk which isn’t only cheaper and healthier than whatever you can find at the store, but also better for the enviroment and local economy, and ultimately better for the planet and all of their residents.
Homemade plant milks to drink during pregnancy:
1- Oat milk:
Oats are rich in vitamin B6, calcium and iron, all of which are highly needed during pregnancy. They’re also a great source of complex carbohydrates, insaturated fats and quality protein, containing 6 of the 8 essential amino acids. You can make oat milk even healthier adding other seeds such as sesame or sunflower seeds, and even pitted dates to sweeten it or nuts (about 50g).
2- Tigernut Horchata:
Tigernuts are known to be a fantastic source of folic acid, insaturated fats, vitamin C, iron and calcium. That’s why tigernut milk is a traditionally wholesome milk for both pregnant women and lactating babies.
3- Sunflower Seed Milk:
Containing high quality plant protein including all essential aminoacids; high levels of insaturated fatty acids, folic acids and minerals such as calcium and magnessium among others. Making sunflower seed milks at home it’s super easy when you have your Vegan Milker by Chufamix, and you also get to add about 50 grams pf sunflower seeds to supplement any other plant milk you’re making.
Not only does this lovely milk provide you with lots of unsaturated fats, it’s also a great source of vitamin A and B6 (among others). It’s also notoriously high in minerals, such as calcium and iron. With your Vegan Milker, you get to make sesame milk easily at home. Don’t forget that sesame seeds are also great to add to other milks to increase their calcium content.
5- Almond Milk:
Homemade almond milk has always been known to be great for pregnant women to enjoy during this and the lactation period, so they make sure they get all the nutrients they need. It’s a great source of protein, folic acid, calcium, iron and vitamins A and B6. It’s also a great way to avoid gaining too much weight during pregnancy and it protects the baby from developing allergies in the future. Apart from that, almond milk is also delicious and it’s super easy to make with Vegan Milker by Chufamix. Here you have a really helpful tutorial to show you how to easily make almond milk and any other nut milk.
6- Walnut Milk:
Walnuts, just like the rest of nuts, contain a great amount of poliunsaturated fatty acids (PUFAs) which aid the vascular system. Walnuts are the nut whihc is highest in vitamin B6, and it also supplies you with lots of vitamin C, both of which are key during pregnancy. Mineral-wise, we see that walnuts are rich in calcium, and protein-wise, they’re rich in arginine (an essential amino acid which is key during the first years of life). Not only is walnut milk delightful, but it also makes for a great pulp that you can use in baking or to make exquisite vegan patés.
7- Cashew Milk:
Cashews are also rich in plant protein and unsaturated fats, which aid the heart and nervous system during pregnancy. They’re also a great source of all calcium, iron, vitamin B complex and D. Plus cashew milk is one of the tastiest ones out there!
How to increase the dose of vitamin D, given that it cannot be found in many plant foods?
Cashews are quite good when it comes to being a decent vitamin D source, as we recently saw. Truth is, it’s not easy to obtain vitamin D from plant foods. The easiest way to get your daily dose is to be exposed to sunlight for 20-30 minutes, making sure that your face, arms and legs are exposed.
What about vitamin B12?
Vitamin B12 is not easy to find in plant foods either. You can, however, find it in foods made from fermented soy, such as tempeh; some mushrooms such as shiitake and some seaweed such as nori. As you can see, these aren’t ingredient which seem super fitting for a plant milk, so we do recommend you ingest these foods as part of your diet and skip them as a milk component.
How to sweeten up plant milk during pregnancy:
Dates: not only do they add a lovely, sweet touch to your milk, they’re also rich in calcium and iron, as well as folic acid and vitamin A, so they’re really great to add to your milk during pregnancy.
Banana: you can blend homemade plant milk with bananas to obtain a delicious smoothie. It’s also a great way to get those vitamins A, B6, C and folic acid in!
A recipe for a simple plant milk for pregnancy:
We recommend taking into account prices and nutrient content of the ingredients to make a milk which will suit your needs best. If cashews and almonds are affordable where you live, you can opt for those. If they aren’t, feel free to make some oat milk instead and supplement it with a bit of nuts, dates or sesame seeds. Would you like a smoothie? Add some banana!
Thanks to Chufamix Vegan Milker, you can easily mix all kinds of nuts and seeds and get a very delicious dairy free milk for every occasion.
We really hope you enjoy these suggestions! Feel free to leave yours if you think we’ve forgotten anything.