Written by Paris Kazemian

Have you ever been unsure about which milk to buy?  There are at least 6-8 distinct varieties of milk available These days. Which one is the best? What are the advantages and disadvantages of each? Normal milk, Soy, almond, oat, coconut, rice, cashew, and macadamia nut milk are some of the alternative milk currently. Nutritional values, pricing, and any allergies are all factors to be considered.

These are the inquiries we’ll be addressing in this article.

Normal Milk (Cow’s milk)

There is Cow’s milk in its many forms, including skim,1%, 2%, lite and full cream.

The nutritional profile of cow’s milk is outstanding.  Cow’s milk is a nutrient-dense food that contains protein, fat, carbohydrates, vitamin D, vitamin A, calcium, phosphorus, and B vitamins! So why are some people seeking alternative milk?

Why alternative Milk?

Cow’s milk, on the other hand, is not a suitable option for everyone. You may be seeking an alternative for a variety of reasons, including:

  1. Lactose intolerance: in simple words, Lactose is a big sugar molecule made up of two smaller ones: glucose and galactose. Lactose must first be broken into glucose and galactose before it can be absorbed from the gut and into the body.  Lactose intolerance affects around 75% of the world’s population! This condition happens when people have a deficiency in lactase, the enzyme that digests lactose
  2. Milk allergy: Two to three percent of children under the age of three have a cow’s milk allergy. Rashes, vomiting, diarrhea, and severe anaphylaxis are some of the symptoms that might occur. However, By the age of 16, almost 80% of children have outgrown their allergies.
  3. Some people avoid cow’s milk because they are concerned about possible contaminants such as antibiotics, pesticides, and hormones.
  4. Dietary restrictions: For ethical or health reasons, some people prefer to omit animal products from their diets. Vegans, for example, avoid all animal-derived goods including milk from cows.

The good news is that there are many different types of alternative milk available in the market if you want or need to avoid cow’s milk.

1- Soy milk

Some people dislike the flavour, but others think it’s a terrific milk replacement. soy milk is one of the greatest options for replacing cow’s milk in savoury foods, coffee, and cereal. Soymilk is made with soybeans. The soybeans are soaked in water then blended then strained. The remaining liquid is the “milk.”Soymilk comes in a variety of flavours, but the most common are unsweetened and original. Soymilk has a comparable nutritional profile to conventional cow’s milk.

Soymilk is high in protein which provides all the essential amino acids, calcium, vitamin D, and vitamin A. It also tends to be lower in carbs than cow’s milk. However, soy is a frequent allergy, so avoid it if you’re sensitive!

2- Almond Milk

It is one of the lowest-calorie non-dairy milk on the market. So, It might be an excellent alternative for individuals who want or need to reduce their calorie intake.

Nowadays, almond milk comes in a variety of flavours. Unsweetened or “unsweet” almond milk is available, as well as “original” almond milk, which contains added sugar for taste. Chocolate and vanilla flavours are also available. So pay attention to the information on the label as added sugar can lead to weight gain if you are in the weight loss process!

Almond milk is a good source of calcium, vitamin D, and vitamin E. Apart from that, almond milk is nutritionally empty and it doesn’t have much protein, fibre, and healthy fats. This is because almond milk is made up of mostly water. In fact, many brands contain only 2% almonds. The skin is frequently removed, reducing the fibre, protein, vitamin, and mineral content significantly. Almonds contain phytic acid, which binds to iron, zinc, and calcium and prevents them from being absorbed by the body. This may reduce your body’s ability to absorb these nutrients from almond milk.

Almond milk may also contain additional ingredients such as carrageenan, locust bean gum, and gellan gum. If you’re allergic to any of these ingredients, almond milk might not be for you.

3- Oat Milk

Oat milk has a low protein content, a high carbohydrate content, and a moderate fat content. It also has a lot of sugar and calories in general. oat milk is prepared from a blend of oats and water in its most basic form but to get a good flavour and texture producers frequently add additional substances like gums, oils, and salt. It is naturally sweet and can be used in cooking the same way as cow’s milk, and tastes great with cereal or in smoothies. Also, it is often fortified with a little amount of calcium and vitamin D, compared to other varieties of milk. Interestingly, oat milk is more expensive than other types of alternative milk.

If you must follow a gluten-free diet, check sure the product is certified gluten-free by reading the labels. Research has shown that beta-glucan may help increase feelings of fullness and lower blood sugar levels after a meal.

Also using oat milk in men can be helpful in controlling the bad cholesterol.

4Coconut Milk

Coconut milk is made from water and the white flesh of brown coconuts. It’s a diluted form of canned coconut milk often seen in Southeast Asian and Indian cuisines. Coconut milk has a sweet coconut taste and a creamy texture and contains roughly 90% saturated fat, including a form of saturated fat. Also, Coconut milk has one-third the calories, half the fat, and far less protein and carbs than cow’s milk.

Recent research suggests that coconut oil may boost “bad” cholesterol levels more than unsaturated oils.

5- Rice Milk

Rice milk is a safe alternative for anyone who has dairy, gluten, soy, or nut allergies or intolerances. because, Of the nondairy milk, rice milk is the least allergic.

It is simply prepared from water and milled white or brown rice. It typically incorporates thickeners to improve flavour and texture, just as other non-dairy milk. 

Rice milk has the same calorie count as cow’s milk, but nearly double the number of carbohydrates and has a lower protein and fat content. So it is not the greatest choice for developing youngsters, athletes, or the elderly due to its low protein level. 

Also, Rice milk has a high glycemic index (GI) of 79–92, which means that it is readily absorbed in the gut and raises blood sugar levels. As a result, because of that,  it may not be the ideal option for diabetic patients. Moreover, Rice milk has also been shown to contain high levels of inorganic arsenic, a toxic chemical found naturally in the environment.

6- Cashew Milk

It has a sweet and delicate nutty flavour and is thick and creamy. It’s excellent for thickening smoothies, adding cream to coffee, and replacing cow’s milk in desserts. Cashew milk is prepared by combining cashew nuts or butter with water. The nut pulp is filtered from the milk, as it is with other nut-based milk. This means the whole cashew’s fibre, protein, vitamins, and minerals are gone. Cashew milk has a third of the calories, half the fat, and much less protein and carbs than cow’s milk.

Like Rice Mike, Cashew Milk is not the best option for growing children, athletes, and the elderly. This is because these populations have higher protein requirements.

7- Macadamia Milk

It has a richer, creamier flavour than other non-dairy milk and goes well with coffee and smoothies. Macadamia milk has approximately half the fat and one-third the calories of cow’s milk. It also has a reduced protein and carbohydrate content.

The good news is, exactly unlike coconut milk, Macadamia milk is a great source of healthy monounsaturated fats, with 3.8 grams per cup (240 ml). Monounsaturated fats, especially if they substitute some saturated fat or carbs in your diet, can help lower blood cholesterol, blood pressure, and the risk of heart disease.

Conclusion

If you can take ordinary milk and are happy with that, it is the best option. Otherwise, the sort of milk you may purchase is determined by your nutritional needs, budget, and any sensitivities you may have.


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One Response

  1. I tried oat milk, drawn in by its creamy texture and versatility in cooking and baking. Oat milk became a staple in my kitchen for a while, but I still felt like I was missing the protein boost that cow’s milk effortlessly provided.

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