5 special substitutes for milk that you should know

Cow's milk has a special place in the diet of many people and is consumed in different ways; As a drink, to soften cereals, to prepare various smoothies, with coffee, etc. Although milk is a popular choice for most people, some people have food allergies or food intolerances due to the restrictions they apply in their diet. They cannot consume it. In addition, there are people who do not like the taste of milk and therefore do not choose it. Fortunately, if for whatever reason you can't or don't want to drink cow's milk, there are plenty of alternatives and non-dairy milks. In this article, DigiCala Mag introduces you to some of the best non-dairy alternatives to cow's milk. -2.jpg" class="content-pics" alt="BingMag.com 5 special substitutes for milk that you should know" title="BingMag.com 5 special substitutes for milk that you should know" loading="lazy">

BingMag.com 5 special substitutes for milk that you should know

Cow's milk has a special place in the diet of many people and is consumed in different ways; As a drink, to soften cereals, to prepare various smoothies, with coffee, etc. Although milk is a popular choice for most people, some people have food allergies or food intolerances due to the restrictions they apply in their diet. They cannot consume it. In addition, there are people who do not like the taste of milk and therefore do not choose it. Fortunately, if for whatever reason you can't or don't want to drink cow's milk, there are plenty of alternatives and non-dairy milks. In this article, DigiCala Mag introduces you to some of the best non-dairy alternatives to cow's milk. -2.jpg" class="content-pics" alt="BingMag.com 5 special substitutes for milk that you should know" title="BingMag.com 5 special substitutes for milk that you should know" loading="lazy">

Cow's milk has significant nutritional value. Milk is rich in high-quality protein and is also a rich source of important vitamins and minerals, including B vitamins, calcium and phosphorus.

One cup equivalent to 240 ml of whole milk has 146 calories and It contains 8 grams of protein, 8 grams of fat and 13 grams of carbohydrates.

But milk cannot be a good option for everyone. There are various reasons why people need non-dairy milks. Some of these reasons are:

1. Milk allergy

Between 2 and 3% of children under the age of three are allergic to cow's milk. Symptoms of this allergy usually include rash (skin lesions with red and itchy skin), diarrhea, vomiting, and severe anaphylaxis. Of course, this sensitivity will continue in nearly 80% of children until the age of 16.

2. Lactose intolerance

Experts estimate that 75% of the world's population is allergic to lactose, or milk sugar. Usually, the cause of this sensitivity is lack of lactase in the body, and lactase is an enzyme that digests lactose.

3. Dietary Restrictions

Some people eliminate animal products from their diet for ethical reasons or to enjoy the health benefits. For example, vegetarians do not consume all animal products, including cow's milk.

4. Possible harms

Some people are concerned about the possible harms of cow's milk to health and therefore avoid consuming it. Contamination of milk with antibiotics, pesticides and hormones can be related to these possible harms.

Some examples of non-dairy milk and alternatives to cow's milk

1. Soy milk

BingMag.com 5 special substitutes for milk that you should know

Soy milk is a product that is produced using soy protein or soybean seeds and is usually used for In order to have a better and more concentrated taste, thickeners and vegetable oils are used in its production.

Although soy milk usually has a mild and cream-like taste, its taste may be slightly different in different brands. . Soy milk is one of the best alternatives to cow's milk, it tastes good and is perfect for softening cereal or adding to coffee. In addition, soy milk is used in the preparation of many foods.

One cup equivalent to 240 ml of unsweetened soy milk has 80 to 90 calories and contains 4 to 4.5 grams of fat, 7 to 9 grams of protein and 4 grams of carbohydrates.

In terms of nutritional value, soy milk is one of the most similar non-dairy alternatives to cow's milk. It has almost as much protein as cow's milk, and the calories, fat and carbohydrates in it are almost half of cow's milk.

Also, unlike many vegetable sources of protein, soy milk contains a complete and high-quality protein that contains all the essential amino acids. provides Essential amino acids are a group of amino acids that the body cannot produce and must be obtained through the diet.

  • 5 dangerous combinations of milk with food that you should never try

2. Almond milk

Almond milk is made from whole almonds or almond butter and water. Almond milk is thin and has a slightly sweet and nutty taste. Almost anywhere you use cow's milk, you can substitute almond milk.

One 240-ml cup of unsweetened almond milk has 30 to 35 calories and contains 2.5 grams of fat, 1 gram of protein. And it is 1 to 2 grams of carbohydrates.

Almond milk has almost a quarter of the calories and a third of the fat of cow's milk, and it contains much less protein and carbohydrates. Almond milk is one of the lowest-calorie non-dairy milks and is a suitable option for people who need to consume fewer calories for any reason. In addition, almond milk is rich in vitamin E. This vitamin has antioxidant properties and protects the body against the accumulation of free radicals. The accumulation of free radicals can be a pathogenic factor.

3. Coconut milk

To prepare coconut milk, the white flesh of the coconut fruit and water are used. Textured coconut milk It has a creamy and sweet taste and a mild coconut flavor in it.

One cup equivalent to 240 ml of coconut milk has 45 calories and contains 4 grams of fat. Coconut milk does not have protein and is almost carbohydrate-free.

Coconut milk has one-third of the calories of cow's milk and half of the fat, and it is the only option among non-dairy milks that does not have protein and carbohydrates. For people who need to consume more protein, there are better options than coconut milk, but for people who want to consume less carbohydrates, coconut milk is a perfect option.

4. Oat milk

BingMag.com 5 special substitutes for milk that you should know

Based on the simplest method to prepare oat milk, this milk is made from a combination of oats and Water is provided. According to this method of preparation, manufacturers usually use additives such as gum, oil and salt in order to give oat milk a better texture and taste.

Of course, oat milk without these additives has It is mild and sweet and you can use it in cooking like cow's milk. Oat milk tastes great with cereal and in smoothies.

One cup equivalent to 240 ml of oat milk has 140 to 170 calories and contains 4.5 to 5 grams of fat, 2.5 to 5 grams protein and 19 to 29 grams of carbohydrates.

Oat milk has almost as many calories as cow's milk, twice as many carbohydrates and half as much protein and fat.

It is interesting to know that milk Oats contain large amounts of fiber and especially beta-glucan. Beta-glucan is a type of soluble fiber that forms a thick gel as it passes through the intestines. This gel combines with cholesterol and reduces the absorption of cholesterol in the body, and as a result, helps to reduce the level of cholesterol and especially bad cholesterol (LDL) in the body. High levels of this type of cholesterol in the body increase the risk of heart diseases. Another benefit of beta-glucan is that it helps to increase the feeling of fullness and reduce blood sugar levels after meals. p>In addition to these benefits, oat milk is cheap and you can easily prepare it at home.

  • How useful is eating oats for breakfast?

5. Rice milk

Rice milk is made from milled white or brown rice and water, and like other non-dairy milks, it usually contains additives such as thickeners to give it a better texture and taste.

Among the non-dairy milks, rice milk is the least allergenic, and for this reason, it is a suitable option for people who are intolerant or allergic to dairy, gluten, soy or nuts. Rice milk without additives has a mild and sweet taste and a watery texture. You can drink rice milk alone or use it in preparing oatmeal, smoothies and desserts.

A cup equivalent to 240 ml of rice milk has 130 to 140 calories and contains 2 to 3 grams of fat, 1 gram It is protein and 27 to 38 grams of carbohydrates.

Rice milk has almost as many calories as cow's milk and 2 to 2.5 times more carbohydrates and contains much less protein and fat. Among all the non-dairy milks that are introduced in this article as alternatives to cow's milk, rice milk has the most carbohydrates.

Source: Healthline

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