For a long time, dairy and milk products have been known to be the only sources of calcium that people can get in their diet. But recently, there have been debates regarding how healthy dairy milk is.
There has also been an increase in milk substitutes in the market that are low in calories and perfect for those with dairy allergies. Moreover, with the increasing availability of milk substitutes, it has become easier than ever to buy and consume them.
For example, you can explore a plant-based, dairy, and nut-free milk alternative like an oat drink. You can consume it with your coffee, smoothies, and cereals. Keep reading to know more about milk alternatives and how healthy they are.
Different Milk Alternatives
Milk alternatives like cashew milk, almond milk, soy milk, and coconut milk are gentle on the body as well as the planet. These vegan alternatives are entirely free of dairy, lactose, and gluten.
Apart from that, they are also a good source of crucial nutrients like calcium and vitamin D. Here are some popular plant-based milk options.
This milk is produced by soaking soybeans in water. Its protein content is equivalent to cow’s milk, and it’s also fortified with vitamins and minerals like calcium. If you have a nut or dairy intolerance or allergy, you can confidently use soy milk. This milk alternative is also low in calories and high in protein. You get only 60 to 90 calories in a cup of low-fat soy milk.
These kinds of milk alternatives are produced when you soak various nuts in water. Different nut milk options vary in caloric content, nutrients, and consistency. You can find walnut, almond, and cashew milk readily available in the market, both online and offline.
Nut milk contains fewer calories than cow’s milk. Moreover, most of them have equal or more calcium and vitamin D than cow’s milk. Many of them also contain fiber, which isn’t present in the usual dairy milk.
Except for coconut-based milk, all other types of nut milk have less fat and higher water content.
Oat milk is the outcome of soaking oats in water, blending and straining it. It is a creamy and carbohydrate-rich milk alternative dense in fiber. This type of milk is packed with plant-based protein and contributes to a healthy digestive system. It’s also a good source of calcium.
Most oat milk brands fortify their products with added nutrients like vitamin D, B12, B, and A. Today, you can purchase a 3-pack milk alternative like an oat drink and use it for cooking. A pack typically contains ten servings of 100 ml. So, you can confidently assume that it’ll last you for a long time.
These beverages are a result of blending partially milled brown rice with water. When processing, carbohydrates convert into sugars and give this milk its sweet taste. Rice milk gets fortified with 330 mg of calcium per cup. It’s an excellent option for those allergic to almond or soy beverages.
An unflavoured rice beverage has about 120 calories, while its unsweetened varieties have almost 90 calories. Rice beverages also do not have any cholesterol or saturated fat.
As you can observe, most milk alternatives provide crucial vitamins and minerals. They are also good sources of protein. So, you can conclude that they are as healthy as cow’s milk. You can try out the different milk alternatives available depending on your taste.