Cow's Milk Substitutes - What Sets Them Apart?

Cow's milk in its natural form, when it was really extracted from cows and did not contain additives, had a long-standing presence on the home table because of its health benefits . Today, it is increasingly giving way to synthetic types of milk, again for health reasons.

Is cow's milk no longer so useful, or do its substitutes contain much more useful ingredients than it? H but to answer the question, simply compare the composition of cow's milk and its most common substitutes - soy, almond, rice milk and coconut milk. Each of these types of milk has its own nutritional profile, which is good to get acquainted with in order to make the most informed choice between them according to your needs.

Cow's milk

Natural cow's milk is a rich source of vitamin A, vitamin D, calcium, magnesium, potassium and protein. Alas, the presence of these useful ingredients is offset by the solid presence of potentially dangerous products such as saturated fats, cholesterol and lactose (a potential allergen, especially in childhood). Among the main disadvantages of cow's milk is its high caloric content.

Soy milk

In terms of its composition, soy milk is the closest relative of cow's milk. It is extracted from soybeans and has a very similar fat and protein content. In most cases, it is further enriched with calcium and vitamins A, B and D. Its biggest advantage comes from almost half the caloric content and lack of cholesterol .

For specific consumer groups such as menopausal women, soy milk offers a high content of isoflavones, which help reduce the severity of menopausal symptoms.

Almond milk

Produced after a relatively simple process of soaking almonds in water, almond milk would not have much health effect if it is not enriched with useful ingredients.

As a source of protein, almond milk is inferior to cow's and soy milk, but in most cases compensates with other benefits. If it is not extra sweetened, it contains extremely few calories and no cholesterol. It also contains vitamin E , as an ingredient in almonds or added extra, calcium and much less fat than cow's and soy milk.

Rice milk

is usually the first choice for people with a high allergic attitude. It does not contain lactose or traces of soy or nuts, which trigger an allergic reaction in many people, the number of which has been steadily growing in recent years.

It is most often produced from both white and brown rice, combining some of the benefits of both types of grains. Among the disadvantages of rice milk compared to cow's milk and its above-mentioned substitutes is the richer carbohydrate content and the poorer protein content. Its caloric value depends mainly on whether it is sweetened, but the unsweetened variants are almost identical in calories to high-calorie cow's milk.

The benefits of rice milk include the high amount of potassium , which can only argue with cow's milk. In addition, it contains relatively high amounts of calcium, magnesium and vitamin A and has no cholesterol.

Coconut milk

As a consistency, coconut milk is closest to cow's milk - thick and dense. The main difference comes from the lower protein content and the much higher fat content. Coconut milk is the best - rich in saturated fat among all alternatives to cow's milk. This leads to a much higher caloric content compared to them. On the other hand, it is safe for people with allergies due to the lack of allergens in its composition.

Informed choice is a basic requirement for the correct selection of dairy products to consume. Among the different types of alternatives, everyone can find the right one for themselves, if an allergic attitude or purely taste requirements prevent them from consuming cow's milk.