We all grew up learning that milk is an important source of calcium and Vitamin D and is a non-negotiable part of our diet. Although it is absolutely essential to have a regular intake of milk till a certain age, people of all age groups can benefit from it.
Lactose intolerant people have an option of other non-dairy milk alternatives such as almond milk, oat milk and soy milk. Of late, several people are opting for these vegan alternatives despite of not being lactose intolerant. These vegan alternatives are derived from plant-based products like nuts and seeds.
Although no vegan milk can parallel the taste of cow’s milk, these vegan options have a host of health benefits. They have lower sugar content and are high on Vitamin E. They have almost no cholesterol and a healthy combination of mono- and poly-unsaturated fats. Have a look at the top 5 most popular vegan milk alternatives available in the market today.
Almond milk
Almond milk is a nutritious, low-calorie alternative to cow’s milk. This is the most popular vegan milk as it is a perfect tool for weight loss. It is a great substitute for cow’s milk as it is rich on calcium and protein, and also very creamy in texture. It is rich in Vitamin E and is beneficial for skin.
Coconut Milk
This is a plant extracted milk that assists weight loss. Coconut milk contains medium-chain-triglycerides which help break down the fat. They also help balance unstable gut microbes, which is a main cause of obesity. Coconut milk has a host of other benefits. It improves immunity and regulates cholesterol levels. This kind of milk is not directly consumed but is used in cooking.
Coconut milk is often used in curries to give it a thick, creamy texture. (Photo: Representational/Pixabay)
Rice Milk
Rice milk is much more watery than other vegan milks. It is slightly sweet in taste and thus is a great option to use in desserts. It has lesser protein content and but is fortified with vitamins and minerals. They also have a very low cholesterol and fat content and is thus used by people on a diet. Rice milk is a less popular option among vegan milks.
Soy Milk
Soy milk is a rich source of minerals, fatty acids and vitamins. It strengthens blood vessels and lowers cholesterol levels. It is said to lower the risk of prostate cancer as well. Soy milk has much less calories than cow’s milk and is ideal for those trying to cut down weight. As it is fibre-rich, it keeps you feeling full so that you don’t crave for unhealthy snacks. It is also a great baking substitute for regular milk.
Soy milk is one of the most popular alternative to cow's milk. (Photo: Representational/Pexels)
Oat Milk
Oat milk is becoming increasingly popular. It is slightly watery and is sweet-ish to taste as well. It has more calories than other plant-based milks but still a healthier alternative than cow’s milk. Oat milk helps regulate digestion and has high fibre content. It is sweet without adding artificial sweeteners and is thus not recommended for diabetics. It is an ideal alternative to be used for cooking and baking.
