Milk is a popular nutrient for every age group. But in the last few years, people are finding substitutes for milk as for people who are lactose intolerant, allergic to dairy, or feel that cow milk is simply not the healthiest choice. The world has moved on and is increasingly replacing the glossy white dairy drink to pour over cereal or in coffee with non-dairy kinds of milk such as almond, soy, coconut.
As these milk substitutes are healthy than dairy milk as it gives you bloating, diarrhea, or gas, you might be lactose intolerant. Plant-based milk is so much easier to digest than dairy milk and of course, they are moreish. These are easier to digest and help people with lactose intolerance avoid symptoms like stomach cramps, bloating, and fatigue. Even if you’re not lactose intolerant, consuming non-dairy milk options like soy, almond, coconut, oats, milk is a great option to cut your digestive system some slack.
There are few healthy plant-based kinds of milk which are good for your health and easy for you to add in your daily diet and replace your dairy milk. As this dairy milk is not good and arising problems for the human body. These plant-based milk have an array of health benefits and give you many options.
Read More : Milk : A Popular Dairy Product
6 Milk Substitute
Almond Milk
It is a plant milk manufactured from almonds with a creamy texture and nutty flavor, although some types or brands are flavored in imitation of dairy milk. It is also rich in good fats, which promote a healthy heart and keep you feeling full. It is enriched with vitamins, minerals, or protein. It comes in sweetened, unsweetened, vanilla, and chocolate flavors which makes it tastier.
Soy Milk
It is also known as soya milk or soymilk, is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. It is a stable emulsion of oil, water, and protein. Its original form is a natural by-product of the manufacture of tofu. It’s a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium. It contains as much protein as cow’s milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk.
Coconut Milk
It is an opaque, milky-white liquid extracted from the grated pulp of mature coconuts. The opacity and rich taste of coconut milk is due to its high oil content, most of which is saturated fat. Nutritionally coconut milk is higher in fat and lowers in carbohydrates than nut or grain-based milk. It has half as calorie as regular milk it has most saturated fat and has added sugar.
Hemp Milk
It has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for a lighter milk such as skim milk. It’s made by blending hulled hemp seeds with water, and packs magnesium, calcium, and vitamin D, depending on fortification. It is highly nutritious and loaded with proteins and healthy fats. Hemp milk contains a similar amount of fat to cow’s milk, but around half the calories and protein. It also contains significantly fewer carbohydrates.
Cashew Milk
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. It is loaded with vitamins, minerals, healthy fats, and other beneficial plant compounds. Cashews themselves provide zinc, copper, and magnesium, which help support your immune system. Cashew milk contains fewer than one-third of the calories of cow’s milk. It may boost immunity and improve heart, eye, and skin health.
Oat Milk
It is naturally sweet and mild in flavor. It is a creamy, lightly flavored addition to coffee, tea, cereal, or a homemade smoothie. It is enriched with nutrients — including calcium, potassium, iron, and vitamins A and D. Oat milk are unique in that it’s free of many of the allergens found in other types of milk. Plus, it contains beta-glucans a soluble fiber that may offer heart health benefits.
Rice Milk
It is a plant milk made from rice. Commercial rice milk is typically manufactured using brown rice and brown rice syrup, and may be sweetened using sugar or sugar substitutes, and flavored by common ingredients. It is lactose free and low in saturated fat. It contains very little protien and calcium like cow milk but has higher carbohydrates content.
