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Non-dairy milk?

November 10, 2014

With the exception of soy milk, I had always considered milk to come from a cow, period. However, an article from Berkley Wellness shows that there is a wide range of non-dairy milk choices available. While these substitutes are not nutritionally equivalent to dairy milk, they are good choices for those who are lactose-intolerant or who wish to get their milk from non-dairy sources for other reasons.  They include:

 

  • Soy Milk - This substitute is well-known, and is made by soaking, crushing, cooking and straining soybeans. Some soy milks can provide as much protein as dairy milk, as well as B vitamins, phosphorus, iron, copper, magnesium, potassium, and often some fiber (which dairy milk doesn't have).

  • Nut Milk - Nut milk is often made from ground almonds or hazelnuts. Nut milks have little protein, are low in calories, and provide vitamin E, manganese, magnesium and copper. Nut milk is also heart healthy as it contains little fat, and what fat it does contain is unsaturated.

  • Rice Milk - Rice milk is usually made from brown rice, and contains the least amount of nutrients when compared to the other substitutes. Because it is made from rice, it consists mainly of carbohydrates, with little protein, fat, and fiber. However, it is the least likely of all the substitutes to cause allergies.

  • Oat Milk - Oat milk is made from oats that have been cleaned, toasted, hulled, and are called "oat groats". Oat milk contains half the protein of dairy milk but contains fiber, which dairy milk does not.

  • Hemp Milk - this milk is made from the seeds of the industrial hemp plant and contains protein, omega-3 fats, and other unsaturated fats. Hemp is the most ecologically friendly of the substitutes as it needs little water and no pesticides.

  • Coconut Milk - this milk is made from grated and squeezed coconut meat and is super high in calories and fat, thus it is not used for drinking or in cereals, and is mainly used for baking (in small amounts).

 

 

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