Cow’s milk has been a staple in our diets for hundreds of years and continues to be a well-liked selection as much as as we speak.
It is, actually, so ubiquitous that the phrase “milk” is synonymous with cow’s milk, though it actually means the fluid secreted by any feminine mammal to feed their younger.
But in recent times, there was rising demand for brand new options to cow’s milk.
This demand is fuelled by folks with allergy symptoms or who’re lactose intolerance, want to grow to be vegan or ovo-vegetarian, or wish to be extra environmentally-friendly (cows are a big contributor to greenhouse fuel emissions globally).
These options aren’t 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 another animal).
Whatever the explanation for switching from animal milk, it could be robust to determine on one of the best different.
The benefit of cow’s milk is that it’s naturally wealthy in vitamins like vitamin D, calcium and minerals that promote wholesome progress.
Luckily, most options shall be fortified with all the mandatory vitamins.
Let’s check out seven of the most typical forms of milk options, and what to remember when deciding on the only option.
1. Soy milk
Soy has grow to be the most typical non-dairy substitute previously few a long time, as a consequence of how comparable its diet profile is to cow’s milk and its excessive protein content material – about 7g per glass.
Other 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 usually are available in chocolate, vanilla, authentic and unsweetened, so it’s an amazing different to milk.
Be certain to test the diet label to see if it’s fortified with the mandatory vitamins.
2. Almond milk
Almond milk is comprised of finely-ground almonds and water, which will be simply made with a blender at residence. — 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 incorporates 30-35 energy, 2.5g of fats and 1-2g of carbohydrates.
It’s additionally a wealthy supply of fibre and vitamin Ok.
However, almond milk doesn’t comprise a variety of protein, and lots of manufacturers of almond milk solely comprise about 2% of precise blanched almonds, which reduces the vitamins and fibre content material.
Choose almond milk that consists of about 7-15% almonds to maximise the advantages of utilizing it as a milk different.
3. Rice milk
Rice milk might be the most secure different for these with soy, nuts or gluten allergy symptoms.
It has a barely candy impartial flavour with some thickeners added to offer it extra texture (like different cow’s milk options).
Fortified rice milk ought to comprise the identical quantity of calcium and vitamin D supplied by cow’s milk.
The drawback is that it is usually low in protein and incorporates the best quantity of energy among the many frequent milk substitutes.
4. Oat milk
Oat milk is excessive in fibre, lowers levels of cholesterol, fills you up and is simple to make at residence. — AFP
One serving of oat milk incorporates 140-170 energy, 4.5-5g of fats, 2.5-5g of protein and 19-29g of carbohydrates.
It is excessive in fibre, helps decrease levels of cholesterol and is a filling milk different drink.
It can be straightforward to make at residence, 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 comprised of water and crushed cashew nuts.
It has a evenly candy flavour and is low in energy.
It can be decrease in protein, and since cashews are a low-yield crop, its carbon footprint could also be larger, i.e. not nice for the setting.
6. Coconut milk
We would possibly consider coconut milk as an ingredient for curry or savoury dishes (how can santan be a milk substitute?), however the coconut milk that is produced as a milk substitute is far more diluted and fortified with many nutritional vitamins and minerals.
The milk substitute comprised of coconut is far more diluted from the santan we’re extra acquainted with, and in addition fortified with nutritional vitamins and minerals. — Filepic
So you’ll be able to nonetheless benefit from the sweeter style of coconut milk, minus a lot of the guilt.
However, it does comprise 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 comprised of cut up peas is likely one of the newest additions to the milk different menu and is shortly gaining recognition due to its creamier, milk-like texture.
The milk is made by grinding yellow cut up peas right into a flour, separating the protein, then mixing it with water.
Pea milk has one large 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 comprise as much as 8g of protein, which is nearer to the quantity of protein in a serving of cow’s milk.
Although it nonetheless lacks the number of amino acids supplied by cow’s milk, it’s a appropriate milk substitute for folks with soy, nut and lactose allergy symptoms, and who’re gluten illiberal.
Things to think about
There are a number of different issues to think about when selecting an alternative to cow’s milk.
Reading the label is one of the best ways you’ll find solutions for the next questions:
- How many grammes of protein are you able to get in a single serving?
It needs to be no less than 7g or 8g.
- Is it low in sodium?
It needs to be 140g or much less per cup.
- What type of components are listed?
The fewer, the higher.
It shouldn’t have added sugar, which suggests that you shouldn’t select those that are chocolate- or vanilla- flavoured.
And keep in mind that “original” 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 significantly vital for vegans to incorporate of their food regimen, particularly vitamin B12, which is ample in meat and dairy merchandise, however present in a lot fewer vegetarian or vegan merchandise, until 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 guide obstetrician and gynaecologist, and a useful drugs practitioner. For additional data, e-mail [email protected]. The data supplied is for academic and communication functions solely, and it shouldn’t be construed as private medical recommendation. Information printed on this article is just not meant to interchange, supplant or increase a session with a well being skilled concerning 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 instantly or not directly from reliance on such data.
