Be it out of compassion towards living beings or the problem of not being able to digest milk, at this time many people are abandoning the milk obtained from animals. This can also be called veganism. In such a situation, to get the nutrition of milk, you will have to pay attention to some other things.
Milk is a complete diet, which provides essential nutrition to the body. Consuming it regularly strengthens overall health. But some people suffer from lactose intolerance, due to which it becomes difficult to digest milk. In such a situation, it is very important to maintain distance from milk. If you are also looking for healthy alternatives to milk, then some food items can be replaced with milk. Let us know which are the healthy milk substitutes.
Regarding this, dietitian Manisha Goyal says that some people are not able to digest the protein present in milk. Due to this, one has to face stomach ache, diarrhea, cramps and indigestion. In such a situation, they are advised to replace lactose with lactase enzyme. Apart from this, one also has to face milk allergy, due to which the problem of rashes persists in the body. In such a situation, milk can be replaced with some healthy alternatives.
Cow milk can be replaced with plant milk. It has less carbs and less calories than dairy milk. This also helps in weight loss. Also, people like it due to high biological protein, taste and high nutritional value.
You can replace milk with these things
1. Curd contains probiotics
The body gets probiotics from curd. This strengthens gut health, thereby preventing lactose intolerance. This increases the amount of microorganisms, which promotes intestinal bacteria. Through this the body gets protein, calcium and vitamin D.
Read also
2. Paneer is rich in protein
Paneer is a rich source of protein. This keeps the appetite balanced and the problem of hunger can be avoided. Apart from calcium, phosphorus and magnesium are also found in it. This strengthens digestion and can also prevent constipation. With this the body also gets Omega 3 and Omega 6 fatty acids.
3. Replace with egg white
Lactose intolerance can be avoided by replacing milk with egg white. It is low in fats and calories, but it is a rich source of protein. The amino acids found in it help in muscle building. Also cholesterol level can be controlled.
4. Consume dry fruits
By consuming it as a healthy snacking, the body gets Vitamin A, E, fiber and protein. This solves the problem of hunger. Besides, the body also gets healthy fats. It can be eaten soaked or roasted.
Replace dairy milk with these alternatives
1. Almond Milk
Almond milk is a plant-based milk made from ground almonds and water. People with lactose intolerance are advised to drink it. Antioxidants, vitamins and minerals are found in abundance in almond milk. There is mild sweetness in its taste. By consuming it, the body gets calcium, magnesium and minerals.
According to the USDA, drinking one cup of almond milk provides the body with 41 calories, 1 gram of protein, 2 grams of carbs, 3 grams of fats and 50 percent of the daily value of vitamin E.
2. Soy Milk
Soy milk is prepared from soybean. Calcium and potassium are found in abundance in it. Apart from this, nutritional elements like Vitamin A, B.12 and D are obtained. Soy milk can be used as a substitute for dairy milk. Due to this the body gets high amount of protein.
According to USDA, drinking one cup i.e. 8 ounces of soy milk provides 105 calories, 6 grams of protein and 12 grams of carbs to the body. Apart from this, 4 grams of fats, 10 percent phosphorus and 34 percent of the daily value of Vitamin B12 is obtained.
3. Coconut Milk
According to Medline Plus, coconut milk has high fat content. By consuming it the body gets protein and saturated fats. Those people who are suffering from cholesterol, they should consume it in moderate manner. People who are suffering from allergies, lactose intolerance and hypercholesterolemia should consume it. It boosts metabolism, which helps in weight loss, and stimulates energy with the help of thermogenesis.
According to USDA, by drinking one cup i.e. 240 ml coconut, the body gets 46 calories, 1 gram carbs and 4 grams fats.
4. Cashew Milk
Dairy milk can also be replaced with cashew milk. The unsaturated fats present in it benefit heart health. Cashew milk is a rich source of polyunsaturated fats. This helps in weight loss by controlling cholesterol and reducing the risk factors of heart disease. Through this the body gets calcium, iron, vitamins and minerals. This bone strengthening milk contains low amount of calories, which also helps in weight loss.
According to USDA, by drinking 1 cup of cashew milk, the body gets 3.4 grams of protein, 150 mg of potassium, 1 gram of fats and 42 calories.