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Cow's milk or vegetable milk; Which is better for health?

BingMag.com Cow's milk or vegetable milk; Which is better for health?

In the past, the only thing you could consume was whole cow's milk (high-fat milk). But now, there are different types of cow's milk that differ in the amount of fat. Even if you are lactose intolerant and unable to digest lactose (milk sugar), you can substitute lactose-free milk or whole milk for regular milk.

Personal preferences do not use cow's milk, there are many alternatives. Almond milk, soy milk, rice milk and coconut milk are the most common milk substitutes. Other alternatives to cow's milk include goat's milk or oat milk, which may be a good choice for some people. To increase. In this article from BingMag, we review the characteristics of common types of milk to determine which one suits your needs.

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Nutritional Value of Vegetable Milk and Cow's Milk

Table below Calories, Carbohydrates, Sugar, Fat, and 8-Ounce Protein 226 g) shows milk:

calories carbohydrates sugar fat protein/strong> Whole cow milk 150 12 g 12 g 8 g 8 g Cow milk (1%) 110 12 g 12 g 2 g 8 g Cow milk (fat-free) 80 12 g 12 g 0 g 8 g Almond milk (unsweetened) 40 1 g 0 g 3 g 2 g Soy milk (unsweetened) 80 4 g 1 g 4 g 7 g Rice milk (unsweetened) 120 22 g 10 g 2 g 0 g Coconut milk (unsweetened) 50 2 g 0 g 5 g 0 g

Each type of milk has its advantages and disadvantages depending on your diet, health status, nutritional needs or personal taste. Milks such as whole milk and high-fat coconut milk are high in fat and calories. Therefore, if you want to consume low-calorie drinks, they are not good choices for you. Whole cow's milk has more calories and saturated fat than any other milk (except goat's milk).

Some people may not be able to digest animal milk and therefore need plant milk. . On the other hand, people who need to increase their calorie and nutrient intake can choose whole milk, which is a rich source of protein, fat and calories.

It is important to note that the amount of nutrients The nutritional value of plant milk produced by different brands varies. Some of these milks are flavorful and may contain more sugar. Some of them are also rich in calcium, vitamin D, vitamin B12 or other nutrients.

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1. Cow's milk

BingMag.com Cow's milk or vegetable milk; Which is better for health?

Cow's milk has the highest fat content among all types of milk. The amount of energy and macronutrients in a glass of milk is:

  • 150 calories of energy
  • 12 grams of carbohydrates in the form of lactose (lactose is milk sugar)
  • 8 grams of fat
  • 8 grams of protein

In whole milk, none of the natural components of milk are removed. Whole milk is rich in protein, fat and calcium. Some varieties are also rich in vitamin A and vitamin D. Other types of cow's milk contain the same amount of carbohydrates and protein, but all or part of their fat is removed. Fat has 80 calories. Skim milk is significantly lower in calories than whole milk. However, eliminating fat reduces the amount of nutrients in milk, including vitamin E and vitamin K.

Lactose intolerance is one of the main reasons people avoid cow's milk. People who are lactose intolerant can not digest milk sugar and develop digestive problems such as bloating, diarrhea and heartburn after consuming it. By adding lactase to regular milk, food manufacturers break down lactose into sugar and produce lactose-free milk. Lactose-free milk is a good source of protein, calcium, vitamins and minerals and is sold in varying percentages of fat. Benefits of cow's milk can provide essential proteins, calories, vitamins And provide the minerals the body needs.

  • Its lactose-free varieties are available for people with lactose intolerance.
  • You can access it.
  • Disadvantages of cow's milk

    • Whole cow's milk is high in calories and fat.
    • Many people They are lactose intolerant and have digestive problems after consuming milk.
    • Some people do not consider modern methods of raising livestock to be morally appropriate.

    2. Almond milk

    BingMag.com Cow's milk or vegetable milk; Which is better for health?

    This vegetable milk is made from ground almonds and water. Starch and thickener may also be added to almond milk to improve its consistency and shelf life. People who are allergic to almonds or nuts should avoid this milk. Almond milk is usually lower in calories than other milks if not sweetened. Almond milk is naturally lactose free and has less saturated fat and more unsaturated fat than cow's milk. Unsaturated fats, known as healthy fats, may help you lose weight. The nutritional value of a glass of unsweetened almond milk is:

    • About 30 to 60 calories of energy
    • 1 gram of carbohydrates (the amount of carbohydrates in sweetened almond milk is higher)
    • 3 grams of fat
    • 1-2 grams of protein

    Almond milk is not a good source of protein and calcium. However, many manufacturers enrich it with calcium, vitamin A and vitamin D.

    Benefits of Almond Milk

    • Low in calories.
    • It is lactose free.

    Disadvantages of almond milk

    • It is not a good source of protein.
    • It may contain carrageenan, which in some people can lead to digestive problems.
    • About the amount of water used to grow almonds Yes, there are environmental concerns.

    3. Soy milk

    BingMag.com Cow's milk or vegetable milk; Which is better for health?

    Soybeans and water are used to make this vegetable milk. Soy milk, like other plant milks, may contain a thickener to improve consistency and shelf life. The amount of energy and macronutrients in a glass of unsweetened soy milk is as follows:

    • About 80 to 100 calories
    • 4 grams of carbohydrates (the amount of carbohydrates is higher in sweetened varieties)
    • 4 grams of fat
    • 7 grams of protein

    Some people do not like the taste of soy milk. For this reason, manufacturers usually add flavorings and sugar. People who want to reduce their sugar intake should pay attention to this issue.

    Since soy milk is obtained from the plant, it is naturally cholesterol-free and low in saturated fat. In addition, lactose-free milk is classified as a component. Many people with lactose intolerance use fortified soy milk as a substitute for cow's milk. Soy and soy milk are good sources of protein, calcium (if fortified) and potassium.

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    Benefits of Soy Milk

    • It is a good source of potassium and can be fortified with Vitamin A, Vitamin B12, Vitamin D and Calcium.
    • As much as cow's milk It has protein, but is lower in calories than whole cow's milk. The caloric content of soy milk is approximately equal to 1 or 2 percent of the calories in cow's milk.
    • It contains very little saturated fat.

    Disadvantages of soy milk

    • Soy is an allergen and some adults and children are allergic to it.
    • Most soy produced from genetically modified plants is a concern for some people.

    4. Rice milk

    BingMag.com Cow's milk or vegetable milk; Which is better for health?

    This vegetable milk is made from ground rice and water, and like other milk substitutes, is often Contains additives to improve consistency and durability. Although rice milk can be fortified with calcium and vitamin D, like soy milk and almond milk, it is not a natural source of any of these nutrients.

    You are more likely to be allergic to rice milk compared to Other lions are less. This makes rice milk a good choice for people who are lactose intolerant or allergic to milk, soy or nuts. Rice milk has more carbohydrates than other milks. The amount of energy and macronutrients in a glass of rice milk is:

    • 120 calories
    • 22 grams of carbohydrates
    • 2 grams of fat
    • Low protein (less than 1 gram)

    Evidence suggests that rice is high in inorganic arsenic. The US Food and Drug Administration (FDA) recommends that cereals be varied, especially for infants, children and pregnant women, and not just rice and products containing it. The American Academy of Pediatrics has a similar view, suggesting that other grains such as wheat and oats be included in the daily diet instead of just rice.

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    Benefits of Rice Milk

    • Compared to other milk substitutes, it has the least sensitivity.
    • It can be made with ingredients Enriched with various nutrients including calcium, vitamin A and vitamin D.
    • It naturally tastes sweeter than other milk substitutes.

    Disadvantages of rice milk

    • High in carbohydrates. Therefore, it does not seem to be a good choice for people with diabetes.
    • Not a good source of protein.
    • Excessive consumption of rice products may be due to the presence of inorganic arsenic for infants' health. And children are harmful.

    5. Coconut milk

    BingMag.com Cow's milk or vegetable milk; Which is better for health?

    Coconut water and cream are the constituents of this vegetable milk. Grated coconut meat is used to make coconut cream. People who are allergic to nuts can use this milk safely.

    Coconut milk is also called "coconut milk drink". This product is thinner than coconut milk sold in cans and used in cooking. Coconut milk usually contains a thickener like other herbal alternatives to milk. Coconut milk has more fat than other alternatives. This milk does not naturally contain calcium, vitamin A or vitamin D. However, it can be enriched with these nutrients. The amount of energy and macronutrients in a glass of coconut milk is:

    • about 50 calories
    • 2 grams of carbohydrates
    • 5 grams of fat
    • >
    • 0 grams of protein

    Benefits of coconut milk

    • It is safe for most people who are allergic to nuts.
    • It can be fortified with calcium, vitamin A and vitamin D.

    Disadvantages of coconut milk

    • Not a good source of protein.
    • >
    • may contain carrageenans, which can cause digestive problems in some people.

    Concluding remarks

    They use other valves, it is increasing. Lactose intolerance or sensitivity to cow's milk protein are the most common reasons why some people turn to plant-based milk. Some people, for moral reasons or because they consider plant-based milks to be healthier, prefer to use them instead of cow's milk.

    Cow's milk and rice milk have higher calories than other milks. Almond milk, rice milk and coconut milk contain less protein than cow's milk and soy milk, so they may not be suitable for some people, especially children.

    If you want to use vegetable milk, You should choose varieties that are fortified with various nutrients, especially calcium and vitamin D. Because these types of milks naturally lack these nutrients. When buying vegetable milk, make sure it is not sweetened. This is because the sugar content of sweetened milk doubles.

    This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

    Source: healthline <// p>

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