Alternative milk: rice, oatmeal and 4 more

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Alternative milk: rice, oatmeal and 4 more

We have learned from nutritionists what vegetable milk is made from and what benefits it brings to the body.

reading will take 🕑 7 minutes




Expert: Ekaterina Burlyayeva
Head of the Consultative and Diagnostic Center “Healthy and Sports Nutrition”, Candidate of Medical Sciences, Head of the Center for Healthy and Sports Nutrition FGBUN “FITs Nutrition and Biotechnology”



Expert: Simonenko Elena Sergeevna
Head of the Department for Forecasting Scientific and Technological Research and Innovative Development of the Scientific and Research Institute for Children's Nutrition - branch FGBUN "FITS nutrition and biotechnology"


Vegetable milk is made from fruits containing fats - from nuts, legumes, and cereals. In terms of its properties, it hardly differs from an animal: you can make cream from it (if you let it settle), add it to cereals, desserts, coffee - in all dishes that you usually cook with cow's milk. Only stored vegetable milk is much less - just a couple of days.

Why give up cow milk?

The decision not to drink cow's milk can be motivated by medical reasons (lactose intolerance and an allergic reaction to animal milk protein) or personal desire.

Refusal of dairy products can lead to a lack of calcium, phosphorus, vitamins B12, B2 and other nutrients. But if you change the diet by adding foods high in these elements, you can easily drink vegetable milk for the rest of your life. And the lack of cow's milk will not affect the process of digestion and the work of the digestive tract.

What is the use of vegetable milk?

The energy value of vegetable milk depends on the feedstock and method of preparation and can vary from 50 to 150 kcal per 100 g.

It contains unsaturated fats and vegetable protein, so it is well absorbed by the body. In almost all known types of milk, there are vitamins E, K, PP, B1, B2, B4, B5, B6, folic acid, niacin; calcium, potassium, magnesium, sodium, phosphorus, manganese, copper, iron, selenium and zinc.

Types of vegetable milk




Rice milk

Caloric and BJU per 100 g: 60 kcal, 2 g of protein, 1.3 g of fat, 12.2 g of carbohydrates.

Properties: A egkoe, watery, white to brown depending on the raw colour.

Pros:  It is practically hypoallergenic, easily digested and, due to its high carbohydrate content, energizes. It contains vitamins B1, B2, B6, B12, D, PP, calcium, magnesium, copper, iron.

Cons: N e is recommended to drink for children under 5 years due to low levels of nutrients and diabetics due to the high glycemic index.

Ideal: D For a smoothie and as an additive in tea, coffee, cocoa.


Oat milk

Caloric and BJU per 100 g: 44 kcal, 0.8 g of protein, 1.5 g of fat, 7 g of carbohydrates.

Properties: Thick, white and beige, oatmeal and slightly salty.

Pros: Contains vitamins B2, B12, D and dietary fibre to normalize the digestive tract, as well as zinc, selenium, copper, iron, fluorine and silicon, which strengthen the immune system and help reduce blood cholesterol levels.

Cons: Overuse can cause upset and bloating due to an excess of dietary fibre.

Ideal:  For cereals, muesli, cereal, pancake dough, making biscuits.



Coconut milk

Caloric and BJU per 100 g: 152 kcal, 1.8 g of protein, 14.9 g of fat, 2.7 g of carbohydrates.

Properties: Viscous, sweet, white. This is not coconut juice, but the pulp pounded with water. The consistency of the drink depends on the amount of water, it can resemble both milk and cream.

Pros: It normalizes metabolic processes and digestion, helps to reduce blood pressure and increase the level of red blood cells in the blood. Coconut milk is rich in vitamins B1-B9, C, PP, minerals (calcium, magnesium, iron, zinc, selenium, potassium, phosphorus) and dietary fibre.

Cons: Do not drink it if you have liver or gallbladder disease.

Ideal: For pancake dough, pudding, curry, Asian soups, you can add to coffee and desserts.


Almond milk

Caloric and BJU per 100 g: 51 kcal, 0.9 g of protein, 3.2 g of fat, 3.8 g of carbohydrates.

Properties: Medium-thick, creamy and slightly nutty, cream-coloured.

Pros: It contains omega-3, calcium, magnesium, zinc, manganese, iron, phosphorus and selenium. Milk from almonds helps to lower the level of glucose in the blood, improves the condition of the skin, hair, nails, normalizes the work of the heart and blood vessels. Due to the presence of folic acid, it is recommended for pregnant women.

Cons: Contains little protein, may cause allergies.

Ideal: For cereal, smoothies and cocktails.


Soy milk

Caloric and BJU per 100 g: 54 kcal, 4 g of protein, 1.6 g of fat, 5.6 g of carbohydrates.

Properties: Light, liquid, with a soft, slightly creamy aftertaste.

Pros: Nutritionally, it is almost as good as cow's milk and is also a source of magnesium, manganese, phosphorus, selenium and potassium, therefore it is especially recommended for athletes.

Cons: You can not drink it to people with intolerance to soy protein.

Ideal: For soups, sauces, desserts and as an additive in coffee.


Cedar milk

Caloric and BJU per 100 g: 55 kcal, 2.3 g of proteins, 4.5 g of fat, 1.2 g of carbohydrates.

Properties:  Thick, sweetish, nutty, white-beige colour.

Pros: Vitamins A and E, contained in cedar milk, are antioxidants, play a major role in the prevention of cancer and help to slow down ageing. It also contains manganese, which forms cartilage tissue and carries out the synthesis of hormones, magnesium, which is involved in the synthesis of haemoglobin, and iodine, necessary for a person to work in the thyroid gland. Suitable for athletes because of the large number of essential amino acids and easily digestible proteins. Also useful for children, pregnant and lactating women. Helps with insomnia.

Cons: High price compared to other species. Individual intolerance may occur.

Ideal: For sauces, soups, desserts, ice cream, cocoa, cereal, muesli.

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