Milk replacer – soy, rice and almonds compared: Are Milk Alternatives Really Healthy??

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, rice or almond milk – all plant-based drinks do not contain cholesterol, 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: “The nutritional quality of vegetable proteins is also lower, than animals, due to the lower content of essential amino acids”.

Milk substitutes in comparison

Soy milk as an alternative to regular milk

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? Arguments against soy milk – it can cause allergies in sensitive people.

Rice milk as an alternative to regular milk

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.

Almond milk as an alternative to regular milk

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.

Cover your calcium needs without cow's milk

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:

• Mineral water, containing calcium
• Almonds, hazelnut
• kale
• Spinach
• Broccoli
• Legumes