4 Healthy Substitutes for Dairy Milk

Plant-based milks are a great alternative if you are lactose-intolerant or have high cholesterol levels. Plant-based milks have excellent nutrient profiles. Milk alternatives can be lower in phosphorus and potassium than cow’s milk unless they have additives. Soy milk is high in protein. Almond milk is a good source of vitamin E and antioxidants. Nut and seed-based milks contain monounsaturated and polyunsaturated fats, which benefit heart health. Oat milk has more riboflavin (vitamin B2) and vitamin B12 than low-fat cow’s milk. Keep reading this article to know more about plant-based milks.

Oat milk

Oat milk is made by soaking whole oats. It’s one of the most popular and fast-growing cow’s milk alternatives in the world. Oat milk is naturally sweet from the oats and high in carbs. It also contains soluble fiber, which makes it creamier. Soluble fiber absorbs water in your intestine and forms a gel during digestion, which helps slow digestion and keep you full for longer. It can also help stabilize your blood sugar levels and reduce cholesterol levels. Oat milk also contains a compound called Avns, which may have properties that can fight inflammation, oxidative stress, and allergic responses.

Almond milk

Almond milk is made by soaking almonds in water, then blending and straining the mixture to remove the solids. It’s a tasty nondairy milk alternative for people who either can’t tolerate or choose not to drink dairy milk, but it’s not safe if you have a tree nut allergy. Unsweetened almond milk is low in calories and much lower in carbohydrates than cow’s milk, making it a good choice for a lower-carb diet. That said, it’s low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand.

Coconut milk

Coconut milk is squeezed from the white flesh of a coconut. It has a pleasant flavor, and it’s a good nondairy milk alternative that’s safe if you have a tree nut allergy. Most coconut milk packaged in cartons is blended with water to give it a consistency similar to that of cow’s milk. It has even less protein than almond milk, but many brands are fortified with nutrients like vitamins B12, D, and A, as well as some minerals. On the other hand, canned coconut milk is usually intended for culinary purposes. It tends to be higher in fat, is unfortified, and has a much more distinctive coconut flavor. Coconut milk is a bit higher in fat than other plant milks, but the medium-chain triglycerides (MCTs) in coconuts are linked to some heart health benefits, such as higher HDL (good) cholesterol levels.

Soy milk

Nutritionally, soy milk is closest to cow’s milk. This is partly because soybeans are an excellent source of complete protein, and soy milk is fortified to closely resemble cow’s milk. Soy milk is a great option if you avoid dairy but want a high protein milk beverage. Soy has been controversial because most soybeans grown in the United States are genetically modified to resist the herbicide glyphosate. However, research suggests that consuming soy milk may offer several health benefits, including improving cholesterol and blood pressure levels. Furthermore, despite claims that soy may increase breast cancer risk because it mimics estrogen in the body, research suggests that soy products may actually reduce the risk of cancer. Some brands produce organic soymilk, which is made from non-genetically modified organism (non-GMO) soybeans and is free from conventional pesticides and herbicides.

The bottom line

All milk and milk substitutes offer various health benefits, such as reducing cholesterol, boosting antioxidant intake, and helping protect against allergies or intolerances. Plant-based milks are generally lower in protein and other nutrients than cow’s milk. Remember to check the labels for ingredients like added sugar or unwanted additives.

This article was originally published on ipubpro.com