We were taught from childhood that milk is good for us. Some have even tried steam. However, goat’s or cow’s milk is not for everyone. What to replace it with?
Not everyone can drink milk and eat dairy products, even if they love them very much. The reasons for this can be lactose intolerance, and food allergies, and diet, and even the desire to be like one of the celebrities who use only herbal counterparts. How to be?
Natural Substitutes
Instead of milk, it is worth including familiar and traditional products in the diet. Good sources of calcium are:
- eggs;
- soy products;
- greens (dill, parsley);
- salmon types of fish.
To replace vitamin A, you can eat:
- liver;
- beans;
- carrot;
- broccoli;
- papaya.
Modern Alternatives
According to nutritionist Dana Pitman, in recent years it has become popular to replace traditional milk with analogues from nuts, seeds, legumes and grains. Ideally, if the sugar level in such products is low. As well as the amount of additives – artificial stabilizers and thickeners. It is better if, instead of them, the composition of the products includes, for example, tapioca starch.
The more natural ingredients, the healthier the product. Here’s what you can replace regular milk with:
- Soy milk. One of the most popular products, and for good reason. Indeed, in terms of protein and calcium content, it is closest to animal milk. Soy is rich in isoflavones. These plant compounds are believed to help the body protect against cardiovascular disease and cancer.
- Hemp milk. Hemp is a natural source of omega-3 polyunsaturated fatty acids and proteins. But when creating this product, sugar is added to improve the taste, this should be taken into account by those who avoid excessive sweetness.
- Rice milk. It is gaining popularity in coffee houses, and for good reason: it gives invigorating drinks a pleasant and unusual taste. However, it is high in sugar and low in protein. For those who are allergic to soy or nuts, rice milk is a great option.
- Coconut milk. Of all plant-based dairy products, coconut has the highest content of saturated fat, but almost no protein. The drink contains little sugar. He has a pleasant taste.
- Protein milk from peas. A good substitute for cow’s milk lovers. The taste is soft, with the same velvety texture. The content of fats and proteins is insignificant, but the content of sugar is high.
- Oat milk. A popular type of plant-based milk. It contains a lot of protein and fiber. Due to its similarity with cream, it is used to make coffee latte.
- Nut milk. Each type of nuts has its own composition of vitamins and minerals, different from others. At the same time, the set of trace elements in them is similar: the minimum content of calories and carbohydrates, the moderate content of proteins and fats. Popular today, almond milk is a natural natural source of calcium.
Now we know what to look for if we want to replace the usual “milk” and choose a certain type of organic plant-based milk that is right for us.