The 7 Best Non-Dairy Substitutes for Milk

The 7 Best Non-Dairy Substitutes for Milk

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There are many kinds of vegetable milk. The product is chosen by vegetarians, allergy sufferers, fasting and losing weight. Surprisingly, some types of vegetable milk for nutritional qualities even surpass the customary for all cow. Dairy products from what vegetable raw materials should be included in the diet?

From almonds: for those who are dieting

Almond milk is a product with a slight nutty aroma, a slightly sweet taste. It is believed that this is one of the best options for those who observe a low-calorie diet and strictly follow their figure. In 100 g of almond milk not more than 60 kcal. It contains a lot of folic acid, Omega-3 fatty acids, phosphorus, magnesium and zinc. But almond milk can never be a substitute for a cow, because it has very little protein and calcium. If someone claims the opposite, then this is an additional nutrient-rich product.

Ideally, almond milk should be prepared from thermally unprocessed nuts. So in the product there will be more useful substances. Are not sure that in the process of manufacturing industrial milk is used unroasted almonds? Then in the diet, enter your own cooked almond milk. To do this, fill a glass of nuts with water for a night. In the morning, wash them, together with 4 glasses of clean water whip blender. The resultant thick white mass strain. And the remaining almond oil cake can be used as flour. Wasteless production!

Milk from almonds is universal, you can add it to many recipes of dishes and drinks – porridges, smoothies and cocktails, desserts.

From coconut: a source of lauric acid

Coconut milk is a product with a delicate aroma

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Coconut milk is a product with a delicate aroma, with a sweet enveloping taste. But despite its sweetness, in the composition it contains very few fast carbohydrates. A quality natural product will not exactly interfere with your diet.

Useful substances in milk from the pulp of coconut abound – vitamins C and Group B, selenium, iron, zinc. And in it the only (of all non-lactose types of milk) is lauric acid, which helps to strengthen immunity and helps the body to fight viruses. This is an excellent excuse to add the product to the autumn and winter diet. But in coconut milk there is practically no vitamin D and calcium, few proteins. In the composition there are saturated fats, which can not be called useful. If you buy the product in the store, pay attention to those commodity items that are additionally enriched with nutrients.

In addition, you can prepare coconut milk yourself. For half an hour, soak the flesh of one coconut in water. Then add another 2-3 cups of clean water, chop everything with a blender. Strain the mass.

From rice: a food product for fast saturation

Rice milk is not as popular as coconut and almond milk. But it is often chosen by vegetarians if there is an allergy to soy and nuts.

The product is made from brown rice. In ready-made milk, a lot of fiber, useful for digestion. So, it can be introduced into diets – in spite of a sufficiently high caloric content (about 120 kcal per 100 g), the milk will saturate for a long time and help to improve the functioning of the gastrointestinal tract.

In rice milk, very little protein and vitamin D.

From soy: a large amount of protein in the composition


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Soymilk causes the most controversy among consumers. And all because of the bad reputation of plant raw materials used for its preparation. There is an opinion that soy can cause cancer and reduce the level of sex hormones in the body. Even more negative is the fact that a significant amount of soy in the world market is genetically modified vegetable raw materials. And he still does not trust.

And yet, many vegetarians add soy milk to their diet. And this is provided that there are many other kinds of vegetable dairy products on the shelves of stores. Soy milk is affordable, inexpensive. The protein in it is the same as in the cow! And this is at a lower fat content. That’s why soy milk can ideally fit into diet food. It becomes a source of vitamin A and vitamin B12, isoflavones, potassium. Often the product is further enriched with calcium and vitamin D.

From walnuts: pleasant aroma and taste with light bitterness

Everyone knows that walnuts are extremely useful for the human body. So becomes and milk on their basis. The principle of its production is identical to the scheme of preparation of almond milk.

There is practically no calcium and protein in walnut milk. But it is rich in a whole range of vitamins and trace elements.

Milk from walnuts is characterized by pleasant bitterness. When you use it you can sweeten with honey or jam a little.

From oats: protein and fiber in the diet

Milk for a healthy diet can be obtained even from cereals – for example, from oats.

Oat milk is soft, slightly sweet to the taste. It is absorbed by the body faster than others. The composition of a lot of vegetable protein globulin, similar in properties to the animal. But most importantly – this is a large amount of fiber useful for digestion.

Oat milk is not added to food by those who adhere to the gluten-free diet. But it is very fond of athletes who actively build muscle mass.

To make oatmeal, pour oatmeal with water (in a ratio of 1: 3), after a couple of hours, grind the blender and strain.

From pumpkin seeds: for the preparation of cream soups and desserts

Pumpkin milk has a peculiar taste – a little spicy, sweet. It will become an ideal complement of fragrant cream soups, milkshakes, desserts. If you cook pumpkin milk in your own kitchen, take unroasted seeds. The technology is identical to the one on which almond and oat milk is prepared.

In pumpkin milk, there are many antioxidants, microelements, vitamins and unsaturated fatty acids.

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