Natural milk provides a wide range of nutrients for many people, and is important ( like other dairy products) at every stage of life, but some may not be able to eat it for various reasons.
But is there an alternative to getting what the body needs?
There are many milk substitutes, often contain calcium, normal or fortified with calcium and other food ingredients.
Some milk substitutes have a record as rich in nutrients as natural milk, while others lack these essential substances.
Drinks considered a natural milk alternative
1. Soy milk
It is the most famous and widely used substitute for milk, made from soy bean extract, and is sweet, or unsweetened, in various flavors, such as vanilla and chocolate.
Soy milk, such as cow's milk, is often fortified with calcium, vitamins A and D, riboflavin, and 8-10g of protein, making it the closest equivalent of the dietary record.
Soy milk also contains natural compounds called isoflavones, which are associated with a reduction in heart disease risk and a 25% reduction in the incidence of breast cancer when regular intake of 10 mg daily of isoflavones.
2. Almond milk
Almond milk is less protein rich than cow's milk and soy milk, but many people enjoy its sweeter flavor and creamy texture similar to natural milk.
Almond milk contains a large amount of vitamin E, provides about 50% of the daily value in one cup, contains only 1/3 of the calories, but lacks other vitamins, minerals, and fatty acids, so it is not suitable as a substitute for breast milk, or for infants.
Make almond milk from ground almonds, water, and ( most often), and many types of almond milk fortified with vitamins and minerals.
There are some other nut milk varieties such as cashew milk, hazelnuts, and walnuts.
3. Rice milk
Rice milk is the most vulnerable natural milk substitute ( meaning it does not or rarely cause allergies) and is often free of soy, gluten and nuts.
Made from boiled rice, brown rice syrup and brown rice starch, it is rich in carbohydrates and low in protein compared to natural milk. It is a suitable alternative in cooking or baking, but he is not naturally rich in calcium.
4. Coconut milk
Coconut milk can be the closest alternative to whole milk in terms of texture, which is relatively high in fat, with about 5 g of saturated fat in one cup, and coconut milk like the rest of the nut milk, works well in baked goods because of the flavor of the nuts in it. It is also gluten and soy free, and is a good option for those with various food allergies.
Although similar in texture to natural milk, its nutritional record is not the same, one cup of coconut milk includes
80 calories
1 g of protein
100 mg of calcium
While one glass of natural milk contains :
100 calories
8 g of protein
300 mg of calcium.
Coconut milk is a rich source of potassium, about 630 mg per cup (maximum) compared to 100 150 mg per cup of natural milk.
5. Hemp milk
Another good alternative to natural milk for those with allergies to soy, nuts and gluten.
This milk is made from peeled hemp seeds, water, and sweeteners ( most often), and contains a good amount of protein, fatty fat, but is poor in calcium, unless it is strengthened.
6. Various alternatives
There are many natural milk alternatives, besides the above mentioned, such as quinoa milk, oat milk, potato milk, sunflower milk, cereal milk such as wheat, barley, and others.