Milk is good for our bodies.
The most important thing to keep in mind when choosing the suitable milk for you is the amount of calcium. Every person needs calcium to maintain bone health. It also aids in ensuring the proper functioning of muscles, heart, and nerves. Children who do not get enough calcium might not be able to reach their adult height, and even adults could have an insufficient bone mass which is an essential risk of osteoporosis.
The recommended daily intake of calcium differs based on gender and age. Between the ages of 19 and 70, males should consume 1,000 milligrams of calcium and 1,200 milligrams for those who are 71 or older. Women between 19 to 50 years should receive 1,000 milligrams of calcium every day as well as 1,200 milligrams when they are aged 51 or older.
Children require different quantities of calcium-based on their age. Infants younger than six months need to get 200 milligrams daily as per the Eunice Kennedy Shriver National Institute of Child Health and Human Development. The amount increases with age, between 700 milligrams a day for kids aged between 1 and 3 to 1,300 milligrams per day for teenagers aged 14-18.
There are plenty of vitamins present in this drink. However, today, an assortment of milk available has different health advantages.
Best Milk Alternative
The substitute plant-based milk does not always contain the vitamin D, calcium, and potassium in cow’s milk. Although the flavor may be different from cow’s milk, the majority of Americans aren’t getting these essential nutrients, so substituting cow’s milk for plant-based milk, you’ll be doing them a disservice to their nutrition.
You can choose a variety of milk alternatives available. The choice you make must reflect your individual preferences in the diet as well as any restrictions you have. From a nutritional perspective, cow’s milk is naturally packed with proteins and nutrients that help support strong bones and a well-being body. Soymilk is comparable to cow’s milk in nutrition and protein. Different milk alternatives are less rich in protein and calories; however, they are often enriched by the producers to increase their nutritional value.
Try a plant-based dairy (like soymilk) if you suffer from allergies (or lactose intolerance). However, keep in mind that the intake of riboflavin and protein will be reduced.
Which Milk Is the Most Nutritious?
Milk is crucial for our overall health and well-being body due to its numerous health advantages.
Milk is a fantastic source of minerals and vitamins. It is a tremendous source of B12, potassium, calcium, and vitamin D. Milk is an abundant protein source and a rich source of many different fatty acids, such as Conjugated Linoleic Acid (CLA), as well as omega-3s.
There are different kinds of milk available in the market that are derived from various natural sources such as buffalo, cow, goat, sheep, etc. Additionally, there are other types of milk, such as almond milk, soy milk, oatmeal milk, and more. These are all derived from various sources. With the wide varieties of milk on the market, it’s essential to be aware of how nutritious each one is and which is the most healthy. Let’s now take a look at some healthy milk alternatives.
Cow’s milk is a source of various nutrients and vitamins, including calcium, niacin, protein, and vitamin D.
Whole cow milk contains approximately 88 percent water, five percent lactose (carbohydrates) and 3 % fat, 3 percent protein, and a substantial quantity of potassium and phosphorus. The American Heart Association and other nutrition experts recommend drinking nonfat milk instead of full-fat dairy.
While whole milk contains 3.25 percent fat, milk with low-fat content contains 1 percent fat. A single 8-ounce serving of milk with low-fat content contains 100 calories and 2.5 pounds of fat. The same quantity of whole milk has 15 calories and 8 grams of fat. Low-fat milk has a bit greater protein levels than milk and higher levels of vitamin D and calcium than whole milk; however, it has fewer omega-3 fats.
The typical cow’s milk is made up of casein A1 as well as A2 beta proteins and A2 beta-casein protein, both of which are essential casein proteins. Casein accounts for around 80% of the total protein content of cow’s milk. A few studies suggest A1 beta-casein might be a sign of an inflammation agent that can cause stomach discomfort.
Related Post – Is Goat Milk Safe for Kids?
Different Types of Plant-Based Milk
Nowadays, consumers can select from a variety of milk varieties which includes the following plant-based milk options:
- Almond milk
- Banana milk
- Coconut milk
- Cashew milk
- Pistachio milk
- Flax milk
- Hazelnut milk
- Hemp milk
- Macadamia milk
- Pea milk
- Walnut milk
- Spelt milk
- Quinoa milk
Almond milk has a sweet and nutty flavor and a smooth texture. While not all almond milk is equal in nutrients, It is deficient in calories and is chock-full of minerals and vitamins, including vitamins D, E, and A, as well as calcium, magnesium, zinc, potassium, and phosphorus. The fat present in almond milk is heart-healthy since it’s a source of monounsaturated and polyunsaturated fats, which studies suggest can guard against the development of coronary heart disease.
Banana milk is the most creamy and rich dairy-free alternative, a viable alternative for vegans or those who have allergies to nuts. You can incorporate it into your favorite oatmeal or cereal or consume it as a beverage.
According to research, banana milk is rich in magnesium and potassium, which could help promote cardiovascular health. Additionally, it is a fiber source that helps maintain a healthy digestive system. Banana milk can be found at major supermarkets and on the internet.
Coconut milk has higher levels of saturated fats than the other milk alternatives. It is characterized by a lovely creamy consistency and pleasant coconut flavor. However, it isn’t as good as cow milk nutritionally or soy milk.
Coconut milk is made up of coconut cream, which is made of coconut meat and salt, along with water.
With its creamy, rich consistency, the texture of cashew milk tastes like traditional cow’s milk in flavor. It can be used in various recipes requiring cow’s milk. A cup of cashew milk contains only 25 calories; the sweetened varieties have 160-180 calories. Remember that cashew milk without fortification is a bit lacking in calcium.
This kind of milk comes with a range of health advantages. Eight ounces of soy milk that is not sweetened has only 4.5 grams of fat, 2 grams of net carbohydrates, and seven grams of protein.
This type of milk has a distinct earthy taste. Pistachio milk can be utilized in a variety of recipes, for example, in baked products, ice creams, smoothies, and yogurt.
A cup of sweetened 8-ounces of pistachio milk contains 90 calories, while unsweetened milk has 50 calories. The total calories can vary substantially based on the type of brand.
Flax milk has an earthy, nutty taste and is suitable for any diet, whether vegan or non-vegan. It is possible to add flax milk to almost any recipe that requires using dairy products or other plant-based dairies. This includes smoothies and baked products. It is also possible to drink it straight out of the cup. A Cup of Flax Milk contains just 50 calories and the equivalent of 1200 mg of Omega-3 fatty acids.
Flaxseed milk does not contain lactose or cholesterol. It is, therefore, a heart-healthy alternative. Flax milk is linked to less blood pressure which can help keep your heart in shape. Flax milk can also help people feel fuller longer, which helps to keep blood sugar levels in check.
Sweet and nutty, the cup of hazelnut milk can provide 70-100 calories (depending on the brand). It contains more than twice the protein of regular almond milk that is not sweetened, making it a healthy supplement to your diet with three grams per serving. Hazelnut milk makes a delightful and healthy beverage with more than double the amount of protein as traditional almond milk.
Remember, the disadvantage of drinking hazelnut milk is its fat content is higher, and its calcium content is less than other plant-based milk.
This type of milk is made from plants’ seeds which also produce cannabis, also known as marijuana. But, hemp-based food products are produced from hemp seeds that “do not contain naturally tetrahydrocannabinol (THC), the primary psychoactive component found in cannabis.
Hemp milk is an excellent food source of calcium. A serving of 8 ounces contains 450 milligrams of mineral, which is 45 percent of the daily recommendation.
This type of milk has a more smooth texture and taste due to the monounsaturated fat quantity. One cup of macadamia nuts milk unsweetened is just 50 calories and 5 grams of fat and 1 gram of carbohydrates. Additionally, it only contains 1 gram of protein.
Macadamia milk is also a source of iron, manganese, potassium, and vitamin B6. It can be helpful to substitute high-carb drinks within your routine or if you want something smooth without the sugar typical of other beverages.
Overall, pea milk isn’t likely to give you the same amount of nutrients you’d receive from soy milk or cow’s milk. Eating seafood, poultry, meat, or eggs should not be a problem. If you are vegan and do not eat animal products, ensure that you eat a nutritious, balanced diet. Consultation with a registered dietetic who has experience in veganism could be beneficial.
Walnut milk has a distinct flavor that many consumers find compared to walnuts toasted with maple, as well as a consistency similar to chocolate milk. A cup of walnut milk has 120 calories, 11g of fat, three grams of protein, and 1 gram of carbohydrates. Walnut milk is an excellent food source of protein, fiber, and omega-3 fats. However, it is quite high in fats and is very low in calcium.
Creamy in texture and flavorful, it also has a variety of nutrients, such as calcium, iron, magnesium, vitamin B, D, and E. A cup of spelt milk is a good source of calories, with around 90 % calories and two grams of protein. It is important to remember that spelt milk is different from other milk derived from plants because it is gluten-free. Thus, people suffering from celiac disease must avoid it.
Quinoa milk is sweet, slightly nutty, and has a distinctive Quinoa-like flavor. A cup of quinoa milk is packed with 70 calories, one Gram of fat, 12 grams of carbs, and 2 grams of protein. It is rich in fiber, protein, vitamins, and nutrients and offers all amino acids.
A few people are now drinking plant-based milk made of non-dairy and drinks from cow’s milk instead. The replacement of cow’s milk with alternatives could mean that one must locate alternative sources of calcium, protein, and certain minerals and vitamins. Wide varieties of milk products made from plant sources include minerals and vitamins; however, not all the nutrients added are absorbed by our bodies.
Certain plant-based milk alternatives contain higher levels of sodium and sugar than milk from cows; therefore, you might want to look for alternatives with less salt and no added sugar.
It is important to know that plant-based drinks aren’t an exact replacement for cow’s milk. People who typically consume calories and other nutritional benefits from cow’s dairy should consult a licensed dietitian to find appropriate alternatives. This is particularly important for young children.