Don’t want to drink milk? Try these “milk substitutes” →

For most people of this generation, the main source of milk comes from cows. Cow's milk has always been widely accepted and consumed around the world as an important source of protein. However, other plant milks are becoming more and more popular, and plant milks are also becoming more suitable options for those who are vegetarians, vegans, lactose intolerant, follow a low cholesterol diet or have a milk allergy.

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There is a growing worldwide appetite for plant-based, non-cow’s milk products, with almond milk and soy milk being two of the most popular types on the market.

According to research, plant-based milk alternatives can add a lot of value to our diets. They may not exactly match the nutritional value of cow's milk, but they provide a ton of healthy dietary fats, antioxidants, and compounds like plant sterols and isoflavones. While there are many different kinds of dairy-free milk, each of them will help our health.

0 1 Best milk alternative: soy milk

Soy milk is a great all-rounder: It's nutritious, widely available, and thanks to its mild, creamy flavor, it pairs well with many different ingredients. You can easily find cartons of soy milk in most grocery stores and supermarkets, and they're usually relatively inexpensive. It's also the only plant-based milk alternative that contains complete protein. In fact, one cup provides about 6.5 grams of this important macronutrient.

Soy milk is also a great source of calcium, manganese and selenium, as well as plant compounds called isoflavones. Many brands also add a host of vitamins and minerals, such as vitamin B12 and vitamin D, to their products. According to a review published in the Journal of Functional Foods, regular consumption of soy milk can help us fight inflammation, lower blood pressure, improve blood lipids and reduce waist circumference.

However, there may be some drawbacks to soy milk. First, some people are allergic to soy. Certain products also contain a lot of added sugar, especially if they are flavored. There are also some concerns about the sustainability of soy. Soybeans are grown in large quantities around the world, primarily to feed growing livestock. As a result, they require a lot of land and water resources.

0 2 Best Milk Alternatives for Weight Loss: Almond Milk

Almond milk is one of the most popular plant-based milk alternatives. It has a very mild flavor, making it great for use in tea and coffee, as well as in cereal and oatmeal.

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It also has great nutritional value. Almond milk may have less than half the protein of soy milk or cow milk, but it is also very low in calories, sugar, and fat. Therefore, it may be a good choice for those on a calorie-restricted diet.

It is rich in vitamin E and antioxidants, which are important for protecting the body's cells from damage.

Although there isn’t a lot of research on the health benefits of almond milk, many studies praise the health-promoting properties of almonds. Almonds are high in dietary fat, but there’s no evidence that they cause weight gain or related chronic diseases. Quite the contrary, multiple studies have shown that regular consumption of these nuts can help lower blood pressure, improve blood lipid profiles, and have a beneficial effect on our cognitive abilities and gut health.

However, there are some downsides to almond milk. One is its environmental footprint. Almond crops may not produce a lot of greenhouse gases or use a lot of land, but they do require a lot of water to thrive. Farmers need to go through 130 pints of water to produce a cup of almond milk. It's also not suitable for people with nut allergies, and may not be suitable for young children due to its low nutrient content.

0 3 Best Milk Alternatives for Cooking and Baking: Oat Milk

If you're looking for a plant-based alternative with a taste and consistency similar to whole milk, look no further than oat milk. Sweet and creamy, it pairs well with coffee, tea, and breakfast cereals. It's also a rich source of calcium, iron, phosphorus, B vitamins, and vitamin D. One cup of this milk alternative provides a whopping 130 calories and 16 grams of carbohydrates, making it a great source of energy for active people. With such a high carbohydrate content and great texture, oat milk may be the best milk alternative for baked goods.

Oats contain many important bioactive compounds, such as beta-glucan and avenantamides. Beta-glucan is a small part of water-soluble prebiotic fiber that has been shown to improve cardiovascular and metabolic health, as stated in a review published in Nutrition Reviews, while avenantamides may help reduce inflammation, relieve skin irritation, and fight free radicals. What's more, the production of oat milk has a relatively low impact on the environment. Oat crops don't require a lot of maintenance, and if grown in a rotation, they can actually reduce soil erosion and increase biodiversity.

Still, oat milk has some downsides. Its beta-glucan may cause bloating, gas, and stomach cramps in people with sensitive stomachs. Another aspect to consider is the high sugar content. Solid oats are high in complex carbohydrates, but the milk-making process may cause them to break down into smaller molecules. If manufacturers add more sugar on top, this will further increase its carbohydrate content. Therefore, oat milk may not be suitable for people on a calorie-restricted diet or those with type 2 diabetes.

0 4 Best Milk Alternatives for Low-Carb Diets: Coconut Milk

Coconut milk may not be as popular or widely available as soy milk or almond milk, but it is one of the best cow's milk alternatives.

It’s delicious in smoothies, healthy vegan desserts, and breakfast recipes, and it’s also high in calcium, vitamin D, and vitamin B12 while providing less than 50 calories and 2 grams of carbs per cup. Therefore, it may be a good choice for those on a low-carb diet and those with type 2 diabetes.

Additionally, there is evidence that the dietary fats in coconut milk may be very beneficial to our health. According to a review published in the Journal of the Science of Food and Agriculture, coconut is a rich source of medium-chain fatty acids, compounds that are very similar to those found in human breast milk. These nutrients have been shown to regulate blood lipids, improve cognitive function, reduce systemic inflammation, and reduce the risk of metabolic diseases and certain types of cancer.

Unlike regular saturated fats, medium-chain fatty acids are thought to improve fat loss when taken as part of a weight loss plan, as well as a host of other health benefits, such as improving the gut microbiome.

However, coconut milk doesn’t have the best reputation when it comes to sustainability. As demand for the fruit grows, large areas of rainforest are being cut down to make way for coconut farms.

How to Choose the Best Milk Alternative

Fitness goals

What and how much you eat has a huge impact on your athletic ability and performance. Therefore, it makes sense to choose a plant-based milk alternative based on your personal fitness goals.

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If you are looking to lose weight, choose products that are relatively low in calories, dietary fat and carbohydrates, such as almond milk or coconut milk. If you are allergic to nuts, or simply cannot stand the taste of almonds and coconut, choose unsweetened "diet" options from other milk alternatives. Many brands will offer at least one low-calorie option in their dairy-free range.

If you're looking to gain weight or build muscle, it's best to opt for products that are high in protein and carbohydrates, such as soy, pea and oat milk. Milk alternatives that are high in extra protein are also becoming more common - Alpro's Soy High Protein is a great example. Mix a dairy-free drink with a scoop of the best vegan protein powder to provide your muscles with a good dose of protein.

Finally, if you are an endurance athlete looking for a good source of energy, pay attention to the calorie and carbohydrate content of milk. Oat milk and rice milk may best suit your needs.

Nutritional Value

Many plant milks are fortified with extra vitamins and minerals so they match the nutrient profile of cow's milk. Calcium is an especially important nutrient for vegans, as plant foods may not provide much calcium.

Calcium is an essential nutrient for our bodies, not only for healthy bones and teeth, but also for maintaining a healthy weight. Reducing the amount of calcium-containing foods you eat can actually signal the body to produce more fat cells. Consuming enough calcium-rich foods can help prevent osteoporosis in later life. It also helps maintain muscle mass, which improves metabolism and helps you burn calories more efficiently throughout the day.

I would also recommend checking if your milk is fortified with Vitamin D. Vitamin D is another essential nutrient that works closely with calcium, and it is required for regulating calcium absorption. Thankfully, most plant-based milks are fortified with both calcium and Vitamin D, making them a real win-win. Be sure to check the labels of any dairy-free milks and yogurts you buy to make sure they are fortified with both calcium and Vitamin D.

Source: Chongqing Tianji Network Co., Ltd.

Source: Live Science "Best milk alternative: plant-based options for smoothies, cereals and hot drinks"

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