Many people stop drinking cow's milk. They switch to his substitutes, soy based, rice or almonds. Some people just can't stand milk., others believe, that the alternatives are healthier. Comparison shows, how useful are alternative products, which some people try to replace milk.
Whether it's soy, рисовое или миндальное молоко – все растительные напитки не содержат холестерина, are plant-based and very low in fat. They contain more unsaturated fatty acids, than regular milk. Except soy and nut drinks, they have no allergenic potential, but also contain significantly less protein. Antje Gal from the German Society for Nutrition (DGE) adds: “Пищевое качество растительных белков также ниже, than animals, из-за меньшего содержания незаменимых аминокислот”.
Nutrients: That, who replaces milk with a soy-based drink, has the most comparable alternative to cow's milk. Protein proportions, fat and calories are similar.
Calories: about 40-50 kcal/100 ml
Sugar content: 2-4 g / 100ml
Fat content: about 2 g / 100ml
Squirrels: 3-4 g / 100ml
Who suits? Soy based products are suitable for vegetarians and vegans, and also for those, who are lactose intolerant.
Who is not suitable? Аргументы против соевого молока – оно может вызвать аллергию у чувствительных людей.
Nutrients: Rice drinks are gluten free.
Calories: 48 kcal/100 g.
Sugar content: 6,7 g/100 g.
Fat content: 0,1 g/100 g.
Squirrels: 0,1 g/100 g.
Who suits? For Example, those suffering from gluten intolerance or celiac disease can eat muesli with rice milk. Besides, rice-based products are suitable for vegetarians and vegans, and also for those, who are lactose intolerant.
Who is not suitable? According to the expert, rice drinks are also problematic for allergy sufferers, but they are also the least allergenic milk substitutes.
Nutrients Almond milk alternative is very low in fat, but unlike cow's milk contains almost no protein. The exact composition varies by manufacturer..
Calories: about 25 kcal/100 ml (47 kcal/100 g)
Sugar content: about 3 g / 100ml
Fat content: about 1 g / 100ml (3,5 g/100 g)
Squirrels: about 0,5 g / 100ml (1,4 g/100 g)
Who suits? Almond-based products are suitable for vegetarians and vegans. Almond milk is also a good alternative for those, who wants to eat lactose or gluten.
Who is not suitable? Almond drinks usually contain almost no almonds, they contain about two percent. And this alternative to milk is not recommended for people, allergic to almonds and nuts.
Milk and dairy products are important for a balanced diet, considers nutritionist Gal. The body may also lack iodine, vitamins B2 and B12, if you do not consume milk and dairy products.
Each, who chooses an alternative to milk, gotta make sure, that consumes enough calcium (120 mg/100 g), which is necessary for the bones of the body. Besides, you can meet your calcium needs with other foods. Good sources of calcium and other nutrients are:
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