Why You Might Want a Substitute
Cow’s milk possesses an excellent nutrient characterization. It is not only rich in high-quality protein but also is an essential source of vitamins and minerals, like calcium, phosphorus, and Vitamin B. A single cup of cow milk measured by 250 ml of whole milk provides up to 146 calories, 8 grams of protein, 8 grams of fat, and 13 grams of carbohydrates. The world is eventually moving towards consuming an increasing number of alternatives to cow’s milk. Especially for people who are allergic to dairy, lactose intolerant, or have a feeling that cow milk is merely not a healthy choice.It’s Fit For Lactose Intolerant People
For people who are lactose intolerant, consuming dairy products might induce bloating, diarrhea or gas. The reason is, people suffering from this condition cannot digest lactose, a sugar present in these foods. The plant-based milks that are trending nowadays are much easier to digest, while also being a tastier option comparatively.It Is Gluten-Free
Non-dairy milks exceed the expectations in taste, variety, and nutrition. They are making a transformational development towards dairy-free milk less troublesome for the stomach. This is a huge benefit for people with non-celiac gluten sensitivity or celiac disease. If you have one of these issues, the answer is almond milk or soy milk.![Plant-based Milk Plant-based Milk](https://www.inlifehealthcare.com/wp-content/uploads/2019/04/Blog-3-2.jpg)
It Is Cholesterol-Free
The milk lanes in supermarkets are now filled with various options like unskimmed, skimmed, toned, double-toned, and what not. It is natural that one might get confused with all these choices available and find it hard to make the best choice for themselves and their family health. The difference between these variants is the cholesterol content. Plant-based milks are the best alternatives because their sources are free of cholesterol. Cow’s milk is not considered a suitable choice for everyone. However, there are several reasons for which you may choose to sacrifice cow’s milk, including allergies, ethical reasons and concerns over potential health risks.- Milk allergy: 2–3% of kids below the age of three are allergic to cow’s milk. This can cause a variety of symptoms like rashes, vomiting, or diarrhea and anaphylaxis. Around 80% of kids generally outgrow this allergy by the age of 16.1
- Dietary restrictions: Some people by their own choice exclude animal products from their diets for moral or health reasons. Vegans are an excellent example of this category of people as they eliminate all products that originate from animals, which includes cow’s milk.
- Potential health risks: Some people voluntarily choose to avoid dairy milk due to concerns over possible contaminants like antibiotics, pesticides, and hormones.
Some Alternative Plant-Based Milks
There is not one milk that can be called ideal for everyone. The taste, nutrition, and cost of all these alternatives can fluctuate considerably. Hence it might take some time to find out the one that suits best for you. Here are a few alternatives for cow’s milk that you could use every day, so you don’t have a feeling that you’re missing out on the taste and nutrition. The best part is, most of these can be easily prepared at home.Soy Milk
The most easily accessible alternative to cow’s milk in the market is Soy Milk. It is not only rich in protein but also contains lesser fat than dairy milk. Medical reports suggest that compounds similar to the female hormone estrogen called isoflavone compound are present in soy milk. It has the power to aid the lowering cholesterol, overcoming of menopausal symptoms and promotion of bone density. Soy milk is basically made either with soybeans or with soy protein isolate. It often comprises of vegetable oils and thickeners that improve the taste and texture. It also typically has a smooth and creamy flavor when compared to cow milk. Nevertheless, the taste can differ between brands. It serves as the best option as an alternative for dairy milk in delicious dishes, or with coffee, or with cereal.![Soy Milk Soy Milk](https://www.inlifehealthcare.com/wp-content/uploads/2019/04/Blog-3-4.jpg)
Almond Milk
One product that is consistently gaining momentum all over the world as an alternative for cow’s milk is almond milk. It contains the least level of calories and saturated fat. It can not only be used as a dairy alternative for a multitude of preparations but also is being used more often in the patisserie and confectionary set-ups. Almond milk is made either with almond butter and water or whole almonds. It has a mild character and has a slightly sweet and nutty flavor. Interestingly, because of this nature, it is usually added to coffee and tea, mixed in smoothies and used as a replacement for cow’s milk in baked goods and desserts.![Almond Milk Almond Milk](https://www.inlifehealthcare.com/wp-content/uploads/2019/04/Blog-3-5.jpg)
Cashew Milk
Have you ever wondered how easy it is to prepare plant-based milk at home? Sounds weird right? It is extremely easy to make cashew milk at home. Yet people tend to assume that there aren’t alternatives to dairy milk that are readily available. Cashew milk is made from a fine blend of cashew nuts or cashew butter and water. It is a rich and creamy extract that has a delicious and subtle nutty flavor. It is an excellent ingredient for thickening smoothies or as a substitute for cow’s milk in desserts and as a creamer in coffee.![Cashew Milk Cashew Milk](https://www.inlifehealthcare.com/wp-content/uploads/2019/04/Blog-3-6.jpg)
Coconut Milk
When you’re a downie, eat a brownie! Even if your idea about going vegan means giving up on your favorite ice cream or other desserts, don’t worry. Coconut milk has your back with your vegan diet. While it might seem less impressive that some dairy-based desserts can be prepared with almost any other non-dairy alternative. Given the difference in taste, coconut milk is the handyman, since it gets the closest in giving you that dairy flavor and texture. Coconut milk is rich in potassium and mixes well with almost every dish. As coconut milk tends to be thick, we suggest diluting a quarter cup of the milk with 1 or 2 cups of water according to your taste. Coconut milk is made from the water and the white flesh from brown coconuts. Coconut milk has a creamy taste and a delicious but very subtle coconut flavor.![Coconut Milk Coconut Milk](https://www.inlifehealthcare.com/wp-content/uploads/2019/04/Blog-3-3.jpg)
Oat Milk
Every diet that goes for reducing weight surely has oats in it. There are two reasons to this – it is low in fat content, and is an excellent source of various nutrients all in one nutshell. Rather an oat flake! Oat milk is undoubtedly high in both fiber and protein. You could always have it with your bowl of corn flakes for a nutritious breakfast. But little did anyone know that it is also another alternative for extracting milk that substitutes the regular dairy milk. Oat milk is naturally sugary in taste and smooth in flavor. It can be used to cook in the same way as cow’s milk, and as a cherry on the cake, it tastes great both with cereal or in smoothies.![Oat Milk Oat Milk](https://www.inlifehealthcare.com/wp-content/uploads/2019/04/Blog-3-1.jpg)
Hi ,first if all thanks for very useful informations .You talk about soy milk ,pls tell me is it safe to take when you have thyroid
Hi Neelam, thanks a lot for your feedback, in case you have hyperthyroid it is very much safe and if you have hypothyroid then you need to see if your reports are normal if yes you can take 100 ml per day or else you need to avoid.