Milk Alternatives....
Milk is a highly nutritious food and for hundreds of years was only available from animals, but nowadays there are many non- dairy alternatives, each with a different nutritional profile, flavour, colour and texture. Extracted from plants, they are a great milk substitute for those suffering from allergies, lactose intolerance or who may be following a vegan diet.
Soya milk is possibly the most well known milk alternative. Made from soya beans, it is most nutritionally similar to cow’s milk, being high in protein and fibre. It also contains cancer- fighting isoflavones, can help prevent heart disease and can be beneficial to menopausal women by reducing hot flushes. It is safe for the lactose intolerant and those with milk allergies but can be high in sugar.
With much less protein, but with a pleasant flavour and creamy texture, is almond milk. With a third fewer calories than semi-skimmed milk, it is high in Vitamin E, but lacks other vitamins, minerals and fatty acids present in dairy milk. Made from ground almonds, water and sweetener, it provides a good source of magnesium, necessary for healthy bones, and is also beneficial for the immune system.
Rice milk is the most hypoallergenic of all milk alternatives, often being found free of soya, gluten and nuts. It is high in carbohydrates but low in protein and its watery texture
66
makes it unsuitable for baking and cooking. It is, however, very nutritious and can help lower blood cholesterol and control blood pressure, but could cause a sugar overload in diabetics. You should choose fortified versions.
Similar in texture to, but not as nutritious as whole milk, coconut milk is
low in
carbohydrates but relatively high in fat. It works well in baking due to its nutty flavour and is a good choice for those suffering from multiple food allergies, as it is often found soy, gluten, cholesterol and nut free. When stored in a fridge it can solidify and separate, but once stirred and brought back to room temperature will restore to its original texture. Oat milk is lactose and cholesterol free and is naturally high in the antioxidant Vitamin E. It also contains folic acid which is essential for repairing DNA and producing healthy red blood cells. It can be tolerated by people with multiple allergies and is a good source of phytochemicals, which help fight cancer, heart disease and stroke. High in sugar but low in calcium and protein, it has a distinctive, oaty flavour which not everyone likes.
Good luck as you try these milk alternatives, but remember that
if you don’t consume
dairy you will need to make up for the loss of nutrients, especially calcium and Vitamin D, from other sources, unless choosing a fortified product.
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