Nondairy Milks for Better Health

Nondairy or plant-based is the general term for any milk-like products derived from plants. Plant milk is consumed in many cultures as a daily drink or to replace dairy and cow’s milk for religious or health reasons. Soy, coconut, almond, and rice milk are the most popular non-dairy varieties worldwide. You can also find hemp milk, cashew, hazelnut, and milk made from peas or lupine.

They are sold with calcium and vitamins. Each type has its unique characteristics. Nondairy dairy milk is free of lactose and cholesterol. Nondairy products are consumed for many reasons: animal welfare, environmental concerns, health issues, lactose intolerant, allergic to milk, vegetarianism or veganism, and simple taste.

Almond milk has become the most popular type of nondairy drink in the United Kingdom. Rice and coconut are also famous in the UK. Nondairy milk can make ice creams, vegan cheeses, yogurt, and plant cream.

You may also experience some health benefits by avoiding dairy products. Once they stop consuming dairy products, most people stop naturally producing lactase. This enzyme is needed to break down lactose in milk. Around 75% of people in the world suffer from lactose sensitivity. Lactose intolerance can cause bloating, gas, diarrhea, or loose stools.

Some people avoid dairy products because they are concerned about contaminants like hormones or steroids. Even small amounts of hormones or steroids in milk can adversely affect the body.

Vegetarians, who don’t consume animal products, including dairy, have a lower cancer incidence. Vegetarians may avoid meat and eggs, but this is not due to the lack of dairy in their diet. Some diets and plans instruct you to cut out all dairy products for ethical reasons.

Some vegans and vegetarians avoid dairy products due to their concerns over the environmental impact of the dairy industry or the treatment of animals in dairy processing.

Understanding that something vegetarian does not make it healthy is crucial. It is essential to always read the label of dairy substitutes for added ingredients and other factors which could alter the food’s characteristics.

When choosing a nondairy product, look for added sugars, starch, and thickeners such as carrageenan and preservatives. Many products can mimic the taste of dairy products or be used in baking. However, they must still meet nutritional requirements. Many prefer cow’s or goat’s milk, while others use dairy-free substitutes.

There are many options, both store-bought and homemade. One cup of whole milk contains 149 calories and 8 grams each of protein and fat. Some plant-based milks are also highly nutritious. Many manufacturers fortify their products with vitamin D and calcium.

Almond Milk

Almond milk has a similar texture to cow’s dairy and flavor to nuts. Almond milk is now available in most food stores, usually in the health food section. Almond milk’s nutritional value and additive content varies depending on the brand.

Almond milk is available in various flavors, depending on the manufacturer. It may also include starch or thickeners, which improve its density and extend its shelf-life. Almond milk is less healthy than whole almonds. This is because it only contains a few almonds.

Almond milk contains many vitamins and minerals that are beneficial for the body. This replaces many of the elements lost by those who have lactose intolerance. Almond milk is delicious to drink alone, over coffee, or with cornflakes. However, it cannot be used in baking or cooking. Almond milk has become a popular alternative because it’s easy to make and affordable. Many people also find it delicious. A cup of almond milk has 39 calories, 1g of protein, and 2.5g of fat.

Almond Milk Benefits

Almond milk is rich in essential nutrients and compounds that provide the body with many health benefits. Almond milk has many health benefits, including its low calories despite its high fat and calorie content. Almond milk sold in the market is low in calories. It is because it is diluted with water to get its fat content, similar to low-fat, which has 1% fat.

A cup of almonds is about half the calories of a glass of skimmed. The amount of calories in almond milk varies depending on the type of almond. Some products may also contain sugar which will increase the calories.

Fortified almond milk is rich in calcium, a mineral that’s essential for maintaining and building bones. Regularly consuming it can help reduce the risk of osteoporosis, which occurs when bones weaken. A cup of almond milk contains up to 45-50% of the daily calcium requirement of your body. This makes it an excellent source of calcium. Almond milk is a good source of calcium for those who don’t consume dairy products. This includes vegetarians, lactose-intolerant people, and people allergic to milk.

Fortified almond milk is high in vitamin D. Many people suffer from vitamin D deficiencies, which is why some foods have been fortified. It isn’t naturally present in large quantities in our diet. One of these foods, almond milk, is fortified with vitamin D. A half cup of almond milk contains 15% of your daily vitamin D requirements.

Unsweetened almond milk has a low sugar content and is, therefore, suitable for diabetics or people who limit their sugar intake. Almond milk has fewer carbs than regular milk. However, many commercial varieties sweeten their almond milk with sugar.

Almond milk is rich in vitamin E. One cup contains 20-50% of your daily vitamin E needs. Some brands even add more vitamin E to their almond milk. Vitamin E is an antioxidant that helps reduce chronic disease risk, fights inflammation and stress. It may also contribute to brain health. Dairy milk contains no vitamin E, a significant difference between almond and dairy milk.

It is important to note that almond milk is low in phosphorous. Regular milk has a higher amount of potassium and phosphorus than almond milk. This makes regular milk a better option for kidney disease patients. The amount of phosphorous in almond milk can vary between brands.

Vegans can consume almond milk as it is made only from vegetable ingredients. Almond milk is suitable for people with milk allergies since it doesn’t contain the proteins that cause these allergies. Although it has a higher protein content than regular milk, it cannot be used to replace milk for children and infants with milk allergies. These children must consume milk in specialized formulas tailored to their specific needs.

How to choose healthy almond milk

Almond milk is good for your health.

Read the labels to ensure you buy almond milk without added sugar. If you find making your almond milk challenging, buying one with no added sugar is best. It is essential to check the label for added sugars and artificial flavors.

Choose organic Almond Milk: You should choose organic almond milk, as it does not contain pesticides or water.

How to make almond milk at home¬†You can get almond milk free from additives by soaking the almonds for up to 8 hours, then mixing them with water and filtering them with a cloth. The milk is ready for use and contains no additives. It’s also healthy and safe.

How do you make almond milk


Two cups of almonds.

One liter of water.

Use one tablespoon of cinnamon to flavor your food

How To Prepare

Soak almonds for the whole night in water.

Place the unpeeled and soaked almonds in the jug on the electric mixer.

Add 2 cups water.

Mix all ingredients until a homogenous and smooth liquid mixture is achieved.

Strain the mixture through a fine strainer.

Pour the almond milk into a cup, and add cinnamon.

Soy Milk

As its ingredients are closest to milk, soy milk is an excellent alternative to dairy milk. It is a perfect transitional drink for many because it doesn’t taste as strong as other plant-based milk. Some doctors recommend soymilk to people who are intolerant to dairy or want to reduce calories.

One cup of good soymilk contains 7 grams of protein, 4 grams of fat, and only 80 calories. This is almost as much as whole milk in terms of protein. Unaccustomed people may find soy milk to be a strange-tasting beverage. It is available in sweetened and non-sweetened varieties so that a person can try different flavors.

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