Cow’s milk has been a staple in our diets for hundreds of years and continues to be a preferred alternative as much as at the moment.
It’s, actually, so ubiquitous that the phrase “milk” is synonymous with cow’s milk, although it truly means the fluid secreted by any feminine mammal to feed their younger.
However lately, there was rising demand for brand new alternate options to cow’s milk.
This demand is fuelled by folks with allergic reactions or who’re lactose intolerance, want to grow to be vegan or ovo-vegetarian, or wish to be extra environmentally-friendly (cows are a major contributor to greenhouse fuel emissions globally).
These alternate options usually are not milk within the strict definition of the phrase, therefore they are often safely drunk by those that can not or don’t wish to drink cow’s milk (or milk from every other animal).
Regardless of the purpose for switching from animal milk, it might be robust to determine on one of the best various.
The benefit of cow’s milk is that it’s naturally wealthy in vitamins like vitamin D, calcium and minerals that promote wholesome progress.
Fortunately, most alternate options can be fortified with all the required vitamins.
Let’s check out seven of the most typical forms of milk alternate options, and what to remember when choosing the only option.
1. Soy milk
Soy has grow to be the most typical non-dairy substitute prior to now few a long time, attributable to how related its diet profile is to cow’s milk and its excessive protein content material – about 7g per glass.
Different advantages of soy milk embrace being low in ldl cholesterol, low in fats and low in energy – about 90 energy per serving.
Soy milk flavours sometimes are available in chocolate, vanilla, unique and unsweetened, so it’s an amazing various to exploit.
You should definitely examine the diet label to see if it’s fortified with the required vitamins.
2. Almond milk
Almond milk is produced from finely-ground almonds and water, which could be simply made with a blender at dwelling. — TNS
Almond “milk” is made with water and finely floor almonds.
It has a light-weight, barely candy and nutty style, which is why folks like almond milk in its place to cow’s milk.
One serving of unsweetened almond milk accommodates 30-35 energy, 2.5g of fats and 1-2g of carbohydrates.
It’s additionally a wealthy supply of fibre and vitamin Ok.
Nonetheless, almond milk doesn’t include numerous protein, and lots of manufacturers of almond milk solely include about 2% of precise blanched almonds, which reduces the vitamins and fibre content material.
Select almond milk that consists of about 7-15% almonds to maximise the advantages of utilizing it as a milk various.
3. Rice milk
Rice milk might be the most secure various for these with soy, nuts or gluten allergic reactions.
It has a barely candy impartial flavour with some thickeners added to present it extra texture (like different cow’s milk alternate options).
Fortified rice milk ought to include the identical quantity of calcium and vitamin D offered by cow’s milk.
The drawback is that additionally it is low in protein and accommodates the best quantity of energy among the many widespread milk substitutes.
4. Oat milk
Oat milk is excessive in fibre, lowers levels of cholesterol, fills you up and is simple to make at dwelling. — AFP
One serving of oat milk accommodates 140-170 energy, 4.5-5g of fats, 2.5-5g of protein and 19-29g of carbohydrates.
It’s excessive in fibre, helps decrease levels of cholesterol and is a filling milk various drink.
It is usually straightforward to make at dwelling, and its environmental affect is way smaller in comparison with another milk substitutes.
5. Cashew milk
Cashew nuts are naturally wealthy in copper, zinc, phosphorus, selenium, thiamine, vitamin Ok and magnesium.
Like almond milk, cashew milk is produced from water and crushed cashew nuts.
It has a flippantly candy flavour and is low in energy.
It is usually decrease in protein, and since cashews are a low-yield crop, its carbon footprint could also be increased, i.e. not nice for the atmosphere.
6. Coconut milk
We would consider coconut milk as an ingredient for curry or savoury dishes (how can santan be a milk substitute?), however the coconut milk that’s produced as a milk substitute is way more diluted and fortified with many nutritional vitamins and minerals.
The milk substitute produced from coconut is way more diluted from the santan we’re extra conversant in, and likewise fortified with nutritional vitamins and minerals. — Filepic
So you may nonetheless benefit from the sweeter style of coconut milk, minus a lot of the guilt.
Nonetheless, it does include the best quantity of fats amongst all of the milk substitutes – one serving of coconut milk is near the quantity of fats in a serving of cow’s milk.
7. Pea milk
Milk produced from break up peas is likely one of the newest additions to the milk various menu and is rapidly gaining recognition due to its creamier, milk-like texture.
The milk is made by grinding yellow break up peas right into a flour, separating the protein, then mixing it with water.
Pea milk has one massive benefit over the opposite substitutes: along with having vitamins like calcium and potassium, and being fortified with nutritional vitamins, it’s excessive in plant-based protein.
One serving of pea milk can include as much as 8g of protein, which is nearer to the quantity of protein in a serving of cow’s milk.
Though it nonetheless lacks the number of amino acids offered by cow’s milk, it’s a appropriate milk substitute for folks with soy, nut and lactose allergic reactions, and who’re gluten illiberal.
Issues to contemplate
There are a number of different issues to contemplate when selecting an alternative choice to cow’s milk.
Studying the label is one of the simplest ways yow will discover solutions for the next questions:
- What number of grammes of protein are you able to get in a single serving?
It must be at the very least 7g or 8g.
- Is it low in sodium?
It must be 140g or much less per cup.
- What kind of components are listed?
The less, the higher.
It shouldn’t have added sugar, which signifies that you shouldn’t select those which are chocolate- or vanilla- flavoured.
And do not forget that “unique” flavour doesn’t imply unsweetened.
- Is it fortified with the vitamins present in cow’s milk?
These ought to embrace vitamin D and calcium.
- What about different important vitamins like vitamin B12 and omega-3 fatty acids?
These vitamins are notably essential for vegans to incorporate of their food regimen, particularly vitamin B12, which is plentiful in meat and dairy merchandise, however present in a lot fewer vegetarian or vegan merchandise, except it’s particularly added to them.
- Is it low in saturated fats?
Most milks on this checklist are aside from coconut milk.
Datuk Dr Nor Ashikin Mokhtar is a advisor obstetrician and gynaecologist, and a purposeful medication practitioner. For additional info, e-mail starhealth@thestar.com.my. The knowledge offered is for academic and communication functions solely, and it shouldn’t be construed as private medical recommendation. Data revealed on this article isn’t supposed to interchange, supplant or increase a session with a well being skilled relating to the reader’s personal medical care. The Star doesn’t give any guarantee on accuracy, completeness, performance, usefulness or different assurances as to the content material showing on this column. The Star disclaims all duty for any losses, injury to property or private damage suffered immediately or not directly from reliance on such info.
