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Alternatives of Milk

As we discussed the quality of the milk and the way it is produced now days is not good at all. So what is the alternatives here. I have made a list of different types of milks we can use and are available in the market.

Soy Milk

This is a bean extract of soybeans and commonly sold in sweetened, unsweetened and flavored varieties.

It's often fortified with calcium, vitamins A and D and riboflavin and it usually includes 8 to 10 grams of protein per serving.

Soy milk can also contain isoflavones, which have been associated with a reduced risk of heart disease.

Almond Milk

Made from ground almonds, water. Almond milk contains lots of vitamin E.

Almond milk has far less protein than dairy milk or soy milk. It also doesn't have the vitamins, minerals and fatty acids found in dairy milk, so it's important to look for fortified almond milk.

Rice Milk

This is rich in carbohydrates as made from rice. Not a good suggestible source if you want more of protein and less of carbs.

Coconut Milk

Coconut milk most resembles the texture of whole dairy milk. It's somewhat high in fat.

It's soy- and gluten-free, so those with multiple food allergies can tolerate this substitute. Coconut milk has far more potassium per cup than dairy milk.

Peanut Milk They’re often more cost-effective than other dairy alternatives and are higher in protein (plus, they have a creamy taste and texture).

Flax Milk Most store-bought versions are made from a combination of water, flaxseed oil, and pea protein, which makes it similar in nutrient composition to pea milk. The alpha-linolenic acid found in flax also helps support immunity and has been linked to reducing the risk of heart disease.

Hemp Milk It’s made by blending hulled hemp seeds with water, and packs magnesium, calcium, and vitamin D, depending on fortification. You'll also get omega-3 and omega-6 fatty acids — essential nutrients for your immune system and cognition — plus about 3g of protein at 60 calories per cup.

Oat Milk In its simplest form, oat milk is made from a mixture of oats and water. Nevertheless, manufacturers often add extra ingredients such as gums, oils and salt to produce a desirable taste and texture.

Oat milk is naturally sweet and mild in flavor. It can be used in cooking in the same way as cow’s milk, and tastes great with cereal or in smoothies.

Oat milk contains a similar number of calories to cow’s milk, up to double the number of carbohydrates and about half the amount of protein and fat.

Interestingly, oat milk is high in total fiber and beta-glucan, a type of soluble fiber that forms a thick gel as it passes through the gut.

The beta-glucan gel binds to cholesterol, reducing its absorption in the body. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease

Cashew Milk Cashew milk is made from a mixture of cashew nuts or cashew butter and water.

It is rich and creamy and has a sweet and subtle nutty flavor. It’s great for thickening smoothies, as a creamer in coffee and as a substitute for cow’s milk in desserts.

Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements.

What to Consider When Substituting

With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you.

Here are a few important things to consider:

  1. Added sugar: Sugar is often added to enhance flavor and texture. Stick with unsweetened varieties over flavored ones, and try to avoid brands that list sugar as one of the first three ingredients.

  2. Calcium content: Cow’s milk is rich in calcium, which is vital for healthy bones and preventing osteoporosis. Most nondairy milks are fortified with it, so choose one that contains at least 120 mg of calcium per 3.4 ounces (100 ml).

  3. Vitamin B12: Vitamin B12 is naturally found in animal products and is essential for a healthy brain and immune system. People who limit or avoid animal products from their diets should choose milk that is fortified with B12.

  4. Cost: Nondairy milks are often more expensive than cow’s milk. To cut costs, try making plant-based milk at home. However, one downside of making your own milk is that it will not be fortified with calcium and vitamin B12.

  5. Additives: Some nondairy milks may contain additives and vegetable gums to achieve a thick and smooth texture. While these additives aren't necessarily unhealthy, some people prefer to avoid them.

  6. Dietary needs: Some people have allergies or intolerance to certain ingredients used in plant-based milks, such as gluten, nuts and soy. Be sure to check labels if you have an allergy or intolerance.

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