I
have a love-hate relationship with dairy milk. I love drinking dairy milk so
much that my mom can no longer count the number of times she caught me drinking
even evaporated milk straight from the can. Besides milk, my heart also
flutters at the sight of dairy-based products like cheese and ice cream ^_^
However, my love affair with all things dairy has one obstacle – my super
sensitive digestive system. I have lactose intolerance which means that I’m
unable to digest the sugar (lactose) in dairy milk. This condition often leads
to diarrhea and stomach pain whenever I consume milk.
There
are many people like me who have intolerance to dairy milk (a.k.a. cow’s milk).
In addition to that, there are also vegans who prefer to exclude dairy milk
from their diet due to ethical reason that it is a by-product of an animal
(namely, the cow).
Fortunately,
there are a couple of dairy-free milk alternatives that are available in the
market (most of them you can also make on your own). These substitutes vary in
taste, cost and nutritional value (see table below for comparison).
|
|
CALORIES
|
PROTEIN
|
FAT
|
CARBOHYDRATE
|
|
Cow’s Milk
|
146 cal
|
7.9 grams
|
7.9 grams
|
12.8 grams
|
|
Soy Milk (Unsweetened)
|
80 cal
|
7 grams
|
4 grams
|
4 grams
|
|
Coconut Milk (Unsweetened)
|
45 cal
|
0 gram
|
4 grams
|
0 gram
|
|
Almond Milk (Unsweetened)
|
35 cal
|
1 gram
|
2.5 grams
|
2 grams
|
|
Oat Milk (Unsweetened)
|
177 cal
|
2.5 grams
|
5 grams
|
28.8 grams
|
Nutritional Value per 1 Cup (240 ml) of Milk
Here
are the most common non-dairy alternatives to cow’s milk.
1. Soy Milk
Soy
milk is a plant-based milk made from soy beans. It is a popular beverage in
most Asian countries (particularly in China) and is often used in cooking
savory dishes (e.g. Savory Soy Milk Soup).
It has a slightly sweet and beany flavor which some people might don’t like,
especially if you’re not a fan of eating tofu.
In
terms of nutrition profile, soy milk contains same amount of protein as cow’s
milk but half the amount of calories, fats and carbohydrates. Indeed, it is a
healthier substitute to dairy milk although there has been some controversies
about soy possibly causing breast cancer due to its isoflavones content – a plant estrogen. As we know, high levels of
estrogen in the body have been linked to breast cancer. Don’t be scared though
because unless you drink a gallon of soy milk every single day, soy milk will
not increase your risk of breast cancer.
When
buying soy milk, make sure that you choose unsweetened, organic and non-GMO
(Genetically Modified Organism) variants. If you want the purest and freshest
soy milk, you can also make your own.
2. Coconut Milk
Coconut
milk is made from water and grated coconut flesh. There are two types of
coconut milk available in the market. One type is in milk-carton packaging and
is thinner in texture. This is the type of coconut milk that you can drink just
like a regular milk. The other type is packaged in can and is thicker in
consistency. This type is often used in Southeast Asian and Indian cooking to
thicken soups and sauces.
If
you’re trying to lose weight, coconut milk is the best milk to include in your
diet. It has less calories and fats than cow’s milk and has no carbohydrate.
However, it has zero protein which is a disadvantage for people who are working
out and building muscles.
If
you want to make your own coconut milk at home, here is a simple tutorial.
3. Almond Milk
Almond
milk is derived from whole almond nuts and is known for its distinct nutty
flavor. Among all the dairy-free milk alternatives in this list, almond milk
has the lowest calories and fat content, making it an ideal choice for people
who are dieting. However, it contains very little protein compared to cow’s
milk. Almond milk also contains phytic
acid which is a substance naturally found in almonds. Phytic acid absorbs
iron, zinc, magnesium and calcium. For this reason, it is recommended to drink
almond milk in moderation because too much phytic acid in the body can lead to
deficiency of those minerals mentioned.
Since
almond milk is a bit pricey (especially if it’s an imported brand), you can
save more money making your own by following this guide.
4. Oat Milk
Oat
milk is a mild, slightly sweet milk made from steel-cut or rolled oats. Among
the different non-dairy, vegan milk, oat milk has the closest resemblance to
cow’s milk in terms of taste and texture. It is for this reason that some
coffee shops in the US have transitioned from soy milk to oat milk in their
lattes.
Since
oat is a type of cereal grain, oat milk has higher calories and carbohydrates
than cow’s milk. So if you need a drink that could boost your energy, oat milk
is highly recommended, thanks to its high carbs content. Oat milk is also high
in fiber, specifically beta-glucan – a soluble fiber that helps lower
cholesterol and blood sugar level.
If
you have extra bag of steel-cut or rolled oats in your pantry, then you may
want to try making your own oat milk which is a lot cheaper than store-bought version.
When
buying non-dairy milk in the supermarket, it is important to take a look at the
ingredient label. Make sure that it doesn’t have unnecessary additives like
sugar and thickener (e.g. carrageenan). Moreover, choose non-dairy milk that is
fortified with calcium and vitamin B12, since these vitamins and minerals that
are found in cow’s milk are absent in most plant-based milk.
Have
you tried other dairy-free and vegan milk substitutes that are not on this
list? Share them on the comment section below.
P.S.
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