Dairy products are healthy food that many people hardly go a day without. However, there are groups of people who develop complications such as allergies and intolerances upon consumption. In such instances affected people need to carefully select dairy alternatives in order to get the best ones.
We have listed and briefly explained the substitutes here, so this article will be of great help for you when making a choice about what to include in your grocery list.
As per its name soy milk is produced from soybeans – soaking, grinding and then boiling them in water. Soy has high mineral, protein, essential fatty acids, vitamin and fiber content.
Taking this drink has numerous benefits including improving lipid profile, strengthening blood vessel integrity, promoting weight loss, and preventing postmenopausal syndromes and osteoporosis.
Of all non-dairy milks, rice milk is the one that is most friendly for people with allergies. As much as rice milk contains higher carbohydrate content than cow’s milk, it lacks adequate level of vital nutrients in cow’s milk including lactose, calcium, protein and cholesterols. Usually, commercial brands of this milk are fortified with these essential nutrients.
Rice milk is ideal for individuals with lactose intolerance. It is the most allergy-friendly of all dairy substitutes.
Almond milk is suitable for people who have lactose intolerance or that do not want to consume dairy products, because it contains neither lactose nor cholesterol.
Commercial almond milk is usually sweetened and comes in variety of flavors including chocolate and vanilla. Almond milk can also be made at home using a blender, water and almonds. Its nutty taste combined with creamy texture makes it very unique compared to other substitutes.
Almond milk has low protein content thus should not be replacement for breast milk. In its pure form it has same nutrients as raw almonds (but in lower concentration), these include riboflavin and vitamin E. However, commercial almond milk is usually fortified with variety of nutrients.
Coconut milk is processed from coconut meat and not coconut water; this explains why it has high oil content. Care should be taken to ensure the milk has no odor because some consumers do not like it. The milk can be used as a milk substitute in coffee or tea, consumed raw or in baking for individuals who are allergic to cow milk. It can be a substitute for yoghurt if mixed with fruit.
Coconut milk is lactose free thus is a perfect dairy substitute for individuals with intolerance to lactose. It contains lauric acid, proteins, sugar, calories, and minerals such as potassium, manganese, copper, iron, phosphorous and magnesium.