Different Types of Milk and Their Health Benefits - Minimart Indian Grocery Shopping
Due to the increase in lifestyle diseases over the last few decades, people have become more health conscious. They are ready to try different types of food and drinks to stay healthy. This has led to companies develop different versions of staple foods that work in different ways for different people. Everytime when you go to the supermarket, you find so many varieties of one ingredient: may it be rice, fruits, whole grains, cereal, bread or milk, there are so many options. All you have to do is check and decide what works best for your body.
When it comes to milk, there are many people who are lactose intolerant to animal milk who have made lifestyle changes or are looking for another option. So, these days, people are abandoning the use of animal milk and looking at many other options such as plant milk, seed milk and whole grain milk. When you try different types of milk, the combination of different ailments dictates that you check what works for you in terms of allergies, treatment or working with your ailment and generally good for your health. We are going to list some of the types of milk available in the market today, how they are made, the pros and cons of consuming them and their health benefits. However, consult your general practitioner before you try any of the different types of milk.
Soy Milk
Soy milk was one of the first non-dairy alternatives discovered and used. It still remains the most widely used non-dairy alternative worldwide. However, allergies to soy have led people to look at other options. Soy milk is made by soaking soybeans in a blender and then boiling and straining the mixture. It has a very creamy texture with a very sweet and slightly bean-like taste.
Soy milk is very popular among vegetarians. It is high in soy protein, a nutrient essential for muscle mass growth and overall development of the body. Since it comes from one plant, it contains zero cholesterol and zero lactose. It does not contain saturated fat, but it is an ideal drink for people trying to lose weight as it contains loads of protein and calcium. It is a plant milk that contains as much protein as animal milk. There are studies proving that soy milk contains the most nutrients after cow's milk, so it is considered the best plant-based non-dairy alternative for lactose-intolerant people.
Almond Milk
Almond milk is a very healthy alternative, especially for growing children who are intolerant to animal milk. It is very easy to prepare. All you have to do is soak some almonds overnight, blend them and strain them. You get a milk-like consistency with a slightly sweet nutty flavour that can be used to prepare sweets, can be eaten with cereal or you can drink as it is as well. It is a good alternative for people with lactose allergies and is very popular among vegetarians. Another reason why it is such a popular alternative is that almond milk contains almost half the calories than any animal milk. It has zero cholesterol, which is a good choice for people with high blood sugar, high blood pressure or heart disease.
However, there is a disadvantage. Unlike animal milk or soy milk, almond milk contains very little protein. This is a little known fact that almonds contain high amounts of protein. But when you turn almonds into milk, most of the protein base is lost in the water during the filtration process. The rest are mostly water molecules. Also, almond milk is not a great alternative to supply the body with the calcium it needs. If you are lactose intolerant as well as allergic to soy it is your ideal choice. There are various brands in the market that sell almond milk with fortified nutrients. This means that brands artificially add protein and calcium to almond milk along with other minor nutrients. You need to find out if this works for you.
Oat Milk
Another plant-based alternative to animal milk is oat milk. Since the introduction of Oat Milk, the industry has been in a frenzy to meet its ever-ending demand. Oat milk is made only from oats and water, but according to the brand's USP, it is rich in many vitamins and minerals, making it a nutrient-dense drink/beverage. Oat milk's vegetarian and gluten-free properties have won hearts around the world. Although there are doubts about gluten cross-contamination in manufacturing units that manufacture wheat, barley or rye products.
The health enthusiasts have taken to oat milk because of its consistency and taste, which mimics dairy milk more than other milk alternatives. Because it is not naturally sweet like almond or soy milk, many brands add sugar to the final product. This makes it imperative for consumers to carefully check labels for added sugars. It is so similar to cow's milk in terms of mouth feel and its creamy texture that baristas have embraced it with open arms as a substitute for milk in their coffees and teas.
Oat milk contains 10% of the daily requirement of iron, making it a good source for fighting anemia. 2-3% fiber content is similar in almond or soy milk, as oat milk is lost in the manufacturing process. However, one study shows that its soluble fiber content is enough to lower blood cholesterol, thus leading to better heart health. This same soluble fiber, beta-glucan, is known to have prebiotic properties that aid in gut health and overall immunity. It's great to use it as a creamer for coffee and tea, but keep in mind that oat milk is very high in calories, so it may not be wise to drink large amounts on a weight loss regimen.
Rice Milk
An ideal choice for those with lactose allergies and sensitive stomachs, rice milk is made by grinding brown rice and then mixing it with brown rice starch and brown rice syrup. It is considered to be the most hypoallergenic option in milk that is easily digested. It contains large amounts of good nutrients for the body. It can be used to prepare sweets, cereals, desserts, as well as for drinking. Rice is made from grain, which is naturally sweet, reducing the need to add more sugar. Since the grinding and straining process removes most of the saturated fat and cholesterol from the grain, rice milk is very good for people with heart disease and high blood pressure. It is almost 100% fat-free and cholesterol-free.
Like almost all plant and grain milk, rice milk also contains very low amounts of protein and calcium compared to animal milk. It contains high amounts of carbohydrates, which results in high calories. However, it is very good as an exercise drink to build mass muscle and strength. It is also considered to be very good for children and pregnant women. As with any alternative, each option has its ups and downs. It's up to you to figure out what works best for you and what you want to add to your diet.
Hemp Milk
Oats, soy and macadamia milk have been around for a while. However, hemp milk is the latest trend. For the past half-century, hemp milk has been made by soaking hemp seeds in water for a few hours, mixing and filtering to obtain a white milky consistency. It can be used in cereal or drunk as it is.
Because cow's milk contains animal protein, people who are allergic to it or have certain stomach conditions find it difficult to digest animal - based protein. This is where hemp milk wins over animal milk. Hemp milk contains high quality plant based protein. It is ideal for those with animal protein allergies and those with lactose intolerance. It contains a lot more calcium than animal milk, which is ideal for people suffering from bone diseases. Animal milk does not contain iron, which is essential for cognitive function, especially in women. Hemp milk is a heavy source of iron, which is not found in almost all other dairy and non-dairy milk.
The additional nutrients of phosphorus, vitamins D, A and B12 can help with cardiovascular disease, brain and bone health. A good amount of omega 3 and omega 6 fatty acids help in muscle growth and the amino acid proteins in it help in cell and muscle repair. There are many brands of hemp milk available in the market such as unsweetened, flavoured or fortified with nutrients. You have to be careful in buying the ones that work best for you.
Are you interested in the different types of milk you can choose from? Now is a good time to experiment, and Minimart Food & Grocery App makes it easy! Add everything you want to try to your shopping list, and our professional delivery partner will bring your grocery delivery to your home. Just try it out today!
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