The 9 Best Milk Substitutes - Part 1

Cow's milk is a major part of the eating habits of a large part of the population. It can be consumed in the form of a drink, along with breakfast cereal in the morning or as an addition to a shake, tea or coffee. Despite its popularity and widespread use, milk is not part of the daily routine of some people for a number of reasons. Fortunately, there are a variety of alternatives to living on the market without a drink.

In which cases is the consumption of milk avoided?

Cow's milk has a number of useful qualities. It is rich in protein and important vitamins and minerals such as calcium, phosphorus, magnesium, potassium and vitamins A, B and D. One glass of whole milk (about 240 ml) contains 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates . Despite its good nutritional profile, milk is not suitable for everyone.

Allergy to milk

• Babies and children up to the age of three most often have this allergy. Symptoms may include diarrhea, vomiting, colic, and rash. In most children, the reaction disappears after a few years.

Lactose intolerance

• This is a condition that worsens with age and is associated with a deficiency of the enzyme lactase, which is responsible for breaking down lactose in milk. Consumption of dietary fluid leads to abdominal pain, diarrhea and flatulence.

Dietary restrictions

• According to diets such as veganism, the consumption of milk and dairy products is stopped for ethical reasons.

Health risks

• The reason for the restriction of dairy products may be the potential content of pesticides, hormones and antibiotics in milk.

The good news is that producers are meeting the needs of their customers, and there are many good cow's milk substitutes on the market today. Here are nine alternatives that will help you imagine life without the popular food drink.

• Contents

Soy milk is made from soybeans or soy protein, and often contains thickeners and vegetable oils to improve taste and texture.

• Taste

The liquid is usually not very sweet and has a slight bean flavor, which can be adjusted by adding vanilla or cocoa to the mixture. It is often used for main dishes or as a coffee supplement.

• Nutritional value

One cup (240 ml) of unsweetened soy milk contains 80-90 calories, 4-4.5 grams of fat, 7-10 grams of protein, 4 grams of carbohydrates and 300 milligrams of potassium. The herbal drink is a natural source of vitamin A and B2 and is often fortified with calcium and vitamin D.

• Positive qualities

The indicators of soy milk are close to those of cow's milk in nutritional value. Similar amounts of protein, but significantly lower calories, fats and carbohydrates make it suitable for different diets. Soy milk is one of the few plant sources that contains high quality proteins that supply the body with all the essential amino acids. These are amino acids that cannot be produced by the body and are obtained only from food.

• Negative qualities

The potential negative effects of soy are provoking constant debate in society. The high amount of isoflavones in soy products is considered worrying by some, as it may affect hormonal processes in the body.

• Contents

This alternative drink is made from whole almonds or almond oil and water.

• Taste

Almond milk has slightly perceptible sweet notes and a hint of nuts, and the liquid itself is not very thick. It is most often added to coffee or tea, as well as in desserts and pastries.

• Nutritional value

One cup (240 ml) of unsweetened almond milk contains 30-35 calories, 2.5 grams of fat, 1 gram of protein and 1-2 grams of carbohydrates.

• Positive qualities

Almond milk is one of the alternatives to the lowest calorie animal product and is suitable for various diets. Also, the herbal drink is a natural source of magnesium, and vitamins (A, D and E) and calcium can be added additionally depending on the manufacturer.

• Negative qualities

Almond milk contains a much lower concentration of beneficial nutrients such as protein, fiber and unsaturated fatty acids, which are generally found in almonds. This discrepancy is due to the fact that the drink is composed almost entirely of water and nearly 2% almonds. Therefore, it is good to look for products that have a higher percentage of almonds, about 7-15%. When consuming almond milk, it should also be borne in mind that it contains phytic acid, which interferes with the absorption of iron, zinc and calcium by the body.

• Contents

The herbal drink is made from water and the white part of the coconut. The milk available on our market has a higher water content than the canned product in Southeast Asia.

• Taste

The herbal substitute has a creamy texture, very similar to milk, and a sweet subtle coconut flavor. Due to the coconut notes it is suitable for making pasta. Canned liquid is an integral part of many recipes for main dishes in Asian cuisine.

• Nutritional value

One cup (240 ml) equals 45 calories, 5 grams of fat, 2 grams of protein and very few carbohydrates. It also contains relatively low levels of magnesium, iron and manganese. Unlike other substitutes, the plant drink does not contain sodium. It can be fortified with calcium, vitamin A and D.

NB: Canned coconut milk contains significantly more calories and fat.

• Positive qualities

Coconut milk contains the lowest concentration of protein and carbohydrates among all plant substitutes, which makes it suitable for people who want to reduce carbohydrates in their diet. As it does not contain soy or gluten, the drink is a good choice for people suffering from allergies.

• Negative qualities

Lack of protein makes coconut fluid unsuitable for those who need a diet rich in vitamins and minerals. Most of the fat is saturated, which contributes to raising cholesterol levels.

• Contents

This alternative drink is made from oatmeal and water. It should be noted that some manufacturers add guar gum, oils or salt to improve the texture and taste.

• Taste

It has a natural sweet taste and can be used in cooking in the same way as milk.

• Nutritional value

One cup (240 ml) contains approximately 140-170 calories, 4-5 grams of fat, 2.5-5 grams of protein and 19-29 grams of carbohydrates. It is rich in calcium and fiber.

• Positive qualities

Oatmeal contains a type of water-soluble fiber called beta-glucan, which helps lower cholesterol and blood sugar levels. Suitable for those in need of a calcium-rich diet and to improve the gastrointestinal system.

• Negative qualities

High calorie and carbohydrate content should be taken into account when following a strict diet.