Everything has a substitute and alternative. Dairy-free options can also be delicious and healthy. To fulfill the need of everyone, the plant-based alternative of cow milk also exists. The grocery store always serves you with the alternative in case you have any allergies. But having a look at the fact that either alternative has benefits as cow milk or not. The alternatives will cost a huge amount buy those products are worth purchasing. Few things should be considered when you are buying the alternatives of dairy milk. These include 7-8 grams of protein, a minimal amount of ingredients, unsweetened, a lesser amount of sodium, fortification with calcium and vitamin D. Pea-based blends and unsweetened soy are considered the good alternatives of the milk as they contain vitamin D and calcium. There is a conflict between the cow companies and the companies that extract milk from the plants. Here is a list of few alternatives that can be used in place of cow milk.
Soy is nutritionally the same as cow milk. It is considered as the first alternative the cow milk. There are about 80 calories per cup and about 8g of plant-protein from soybeans. The milk of soy is prepared by blending the beans of soy and leftover pulp is strained. It is super nutritious and is filled with antioxidants and fiber. It provides poly-saturated fats.
Pea based milk is extensively produced as an alternative to dairy milk. It is made up of pea protein isolate, algal oil, sunflower oil, water and guar, and gellan gums. It contains 70 calories per cup and has a creamy texture with a less nutty taste. Algal oil found in this gives DHA, omega-3 fatty acids. It improves the immune system of the body, increases heart health and cognition. Its unsweetened version contains 8g of protein.
It is composed of water and coconut cream. The taste is tropical as compared to the other plant-based milk. From the nutritional point of view, coconut milk has fewer carbohydrates and high fats as compared to nut or grain-based milk. The major part of calories come from saturated fats. The creamy consistency and fat found in it give the feeling of a full stomach. When it is added to coffee or tea, it gives more energy.
Oat milk is a creamy blend. It gives a light flavor to coffee, tea, cereals, and smoothies. Early researchers found that it is enriched with fiber which makes it a good alternative for dairy milk. Unlike the soybean milk version, it is lower in protein. As compared to unsweetened almond milk, oat milk has more calories.
Normally, commercial almond milk contains almost 35-90 calories per cup. There are multiple versions to choose the right one. The Almond milk range is made up of almonds, water, emulsifiers, and other fortifying nutrients. In one serving there is 1g of protein and fibers. In homemade smoothies, a low amount of protein in them is considerable. For increasing the amount of protein you can add the amount of nut butter and chopped nuts in it.
Peanut milk has tremendous benefits. The taste is similar to tree nuts and has nutrients. The peanut products are cost-friendly and anyone can easily get reach them. It is enriched with protein. It is not easily available but you can make it on your own with the help of recipes found on the internet.