Exploring Non-Dairy Milk Alternatives
As someone who doesn't care for milk, I have become acquainted with a variety of non-dairy alternatives, which I use in my shakes primarily. Not to mention that some of these alternatives have less calories, and so make great swaps whether you drink milk or not.
Oat Milk
One of the most popular choices when it comes to non-dairy milk is oat milk. Studies have shown that oat milk, enriched with amylases to improve viscosity, offers a stable and palatable option for those looking for a creamy texture.
Oat milk typically contains about half as much protein as cow's milk plus incomplete ones. It is fortified, so the calcium’s bioavailability may differ. It has fewer calories and less saturated fat and it tends to contain more fiber per serving compared to cow's milk.Almond Milk
Almond milk can be low in calories and carbs, particularly the unsweetened variety. This makes it a favorable option for those watching their calorie and carbohydrate intake. Almond milk is often fortified with nutrients like vitamin E, which acts as an antioxidant. It can provide certain health benefits due to its micronutrient composition.
One cup of unsweetened almond milk typically contains about 30-60 calories, is generally low in fat with around 2-3 grams of fat per cup, and low in Protein. The carbohydrate content of almond milk ranges from around 3-4 grams per cup and some brands of almond milk are fortified with calcium.Coconut Milk
Fermented coconut milk, specifically in the form of coconut kefir, offers several potential health benefits. Coconut kefir contains potassium, an essential mineral that helps regulate blood pressure and support heart health, has high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics, can help restore electrolytes, and potentially aid in suppressing allergy symptoms.
Fermented coconut milk generally has fewer calories than cow's milk, more fat and substantially lower protein levels.
Overall, the realm of non-dairy milk alternatives offers a diverse array of choices for consumers.
As for myself, since cow's milk is known to be a good source of protein, vitamin D, and calcium, which may be lacking in oat milk and other plant-based alternatives, I’ll stick with it!