Vegan Milk Substitutes:
If you are one among those planning to go vegan or are simply interested in vegan cooking, then you must be wary of substitute for milk in diet. Although, turning vegan is a healthy choice. Finding precision with vegan food requires in-depth product knowledge and information. With the growing demand for going dairy-free, more and more people are turning to plant-based alternatives over all-time favorite dairy products. On the contrary, in spite of being one of the core food groups, severe dietary regimes, numerous food allergies, and intolerances towards it have given plant-based alternatives a big boost. Check yourself for any nut allergies before adding any nuts milk to your diet.
Dairy Milk Vs Non Dairy Milk:
Dairy milk is richer in nutritive value and is a powerhouse of natural ingredients like potassium, calcium, vitamin D and A. These are the most essential nutrients that must be incorporated in our daily diet for a healthy body.
Nonetheless, if you’ve made up your mind to go vegan, you probably have a strong reason. You needn’t worry about missing out on these nutrients. Non-dairy or plant-based milk is rich in essential nutrients such as; proteins, fats, carbohydrates, and calcium.
Nutrient Difference Between Dairy & NonDairy Products:
|Type Of Milk||Calories||Fats||Proteins||Calcium||Carbohydrates|
This is one area where there is a major difference between dairy products and substitutes for milk in diet. Some alternatives like almond and rice milk have fewer proteins, that we can sum the difference to a ratio of 8:1 per gm.
It is one thing that regular dairy has no added portions of. They are naturally sweetened with lactose, a sugar. Whereas, many non-dairy alternatives have excess sugar added. Unless you make them at home. So, if you’re buying them from a supermarket, check the nutritive value beforehand.
Dairy products are a great source of calcium. A naturally present mineral in most dairy products. I, However, non-dairy alternatives have a lesser amount of calcium in comparison.
Nonetheless, there’s still a way to gain the required amount of calcium through various non-dairy alternatives. Especially, if you’re allergic to dairy products. They are quite easy to make, affordable and are found in almost every household.
Interesting Facts About Vegan Milk:
- Non-dairy milk is low in fats
- Packaged non-dairy milk has added sugar
- Vegan milk is high in proteins and low in sugars
- Plant-based milk doesn’t contain insulin growth factor which spikes the insulin level in the body
- Easy to digest
Making Non-dairy Milk – Substitute For Milk:
Making non-dairy milk alternatives at home isn’t difficult anymore. It is also healthier in terms of additives and preservatives and tasty at the same time. Homemade milk alternatives have a lesser shelf life. It needs to be made in limited quantities and consumed immediately.
If you want to make nut milk, you need to soak the nuts overnight in water. (This step is not for making oats or rice milk.)
- Take a cup of nut (you can mix nuts like cashews and macadamia) without the skin. Soak them overnight in water. As an option, you can add some sweetener like maple syrup and flavors like berries or cocoa powder.
- Drain the nuts; put them in a blender with 4 cups of water. Blend them together with all the ingredients. For consistency, check the quantity of water. Strain the mixture through muslin or filter cloth, refrigerate and it’s ready to drink.
As said, soaking is not required for making oats, rice, or coconut milk. Blend them well, strain, and refrigerate. Similarly, like nut milk, you can make non-dairy milk with sunflower seeds, pumpkin seeds, hemp seeds, flax seeds, and quinoa.
As for soy milk, it is better to avoid making it at home, as unfermented soy may not be good for the body. Rice milk needs raw rice to be soaked, cooked, strain cooled, and then blended with water before refrigeration and drinking.
Non-dairy Milk For Weight Loss:
As you have plenty of options in non-dairy milk alternatives, it could be quite confusing to make a choice in particular when you are looking for one for weight loss. The main thing you need to consider is that the one you choose is low in cholesterol and calories. Non-dairy milk can be a great option and is also quite easy on your stomach. But, don’t forget to burn every calorie you consume. That’s more important than choosing vegan milk for weight loss.
1. Soy Milk – For Weight Loss
A great option for those who are looking for weight loss. It has almost the same amount of nutrients as real milk and perhaps the closest. It is made of grounded soya beans, fermented and mixed with water. The only difference is that it contains less amount of protein than real milk.
2. Almond Milk – Lowers Cholesterol
A non-dairy milk alternative that is super low in calories and loaded with healthy flavonoids that lower cholesterol. Though it is an excellent alternative to real milk, it is low in calcium and proteins. Yet, its the healthiest in terms of weight and health.
3. Coconut milk – Good For Digestion
Coconut milk has been traditionally used in South India and Southeast Asian countries as part of stews, gravy, and sweets. It doesn’t have the sugars present in milk, making it easier to digest when you have an inflamed gut. However, coconut milk is best had cooked along with other herbs. Raw coconut milk can’t be a replacement for dairy milk, as it can’t match up to the micro nutritive quality of dairy.
4. Oat milk – Rich In Fiber
Not as nutritious as whole oats, oat milk needs to be fortified with nutrients such as calcium, potassium, and iron. Oat milk is rich in fiber. Brands such as Oatly foam, unlike other plant-based milk, making it good for tea and coffee. You might want to check if the milk was made from gluten-free oats.
Do some good to your body and treat it with a glass of delicious plant-based milk. It’s scrumptious, healthy and gut-soothing too!