Milk Alternatives

With the rising popularity of plant-based food, there is a spike in demand for dairy-free milk. Generally, these are obtained by soaking nuts, grains, or beans, and later by grinding them and straining to get the milky substance.  

There could be several reasons why people prefer milk alternatives over dairy-free milk. 

  •  People who are lactose intolerant cannot digest lactose sugar found abundantly in milk. It is mainly due to low levels of the enzyme lactase in the body. 
  • If you want to reduce your calorie intake, several milk alternatives can help you cut your calories. 
  • If you don't admire the taste, smell, or texture of milk and want to add a variety of flavors instead, you might seek out milk alternatives. 

Luckily, many milk replacements are available in the market to introduce unique flavors to your taste buds and fulfill your body requirements.

Here are some of them. 

Soy Milk   

The milky produce of soybeans has a nutty flavor. The fortification of vanilla enhances the flavor. Its nutritional profile is closest to cow milk in its protein and fat content with a bonus of fiber content. However, soybean consumption may result in inflammation and gassiness. Moreover, it is particularly not appropriate if you are allergic to soybean.


Pea Milk 

This smooth and creamy brew has protein content similar to that of cow's milk. Furthermore, nature has bestowed it with additional benefits, like the presence of omega-3 fatty acids and fewer calories. Contrary to this, it is low in vitamin B-12. So if you intend to consume it for a more extended period, try getting this nutrient from another source.  


Oat Milk 

It is high in carbs and has a sweet taste and contains the right amount of protein and fiber, making it creamier. The fiber content keeps you full for many hours, maintains your blood glucose levels, and reduces cholesterol. However, it's recommended to consume it in moderation if you opt for a low carb diet. 


Coconut Milk 

Coconut milk is a rich source of healthy fats, vitamins, and minerals like magnesium, iron, potassium, and phosphorus. It contains a higher number of calories. However, it has a strong flavor, which you might not appreciate. Unlike cow's milk, it has a lower amount of protein, vitamin A and D. 


Nut Milk 

These include almond milk, cashew milk, or mixed nuts milk. Although nuts are an excellent protein source, nut milk does not contain an optimum level of protein. Their drawback is that these kinds of milk do not provide the required amounts of specific macronutrients. 


Rice Milk 

This milk has a light texture and a nutty flavor. It has a high number of carb and sugar content and a higher number of calories. It is also low in protein and vitamins. So you have to depend on other sources to fulfill your body requirements. It is ideal for those who are allergic to other milk replacements.  

Tips for Choosing Appropriate Milk Alternative 

  • The best milk substitute should have a nutritional profile similar to dairy milk in its protein and carb content. 
  • Pick unsweetened and unflavored options to avoid extra hidden sugars.  
  • Choose the variety that contains the least possible number of additives. 
  • Avoid nut milk substitutes if you are allergic to nuts, as it may lead to disastrous consequences.  


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