When you walk through a grocery aisle it can be extremely overwhelming with all the different options…especially for milk substitutes. More & more people are finding they have a lactose or dairy allergy. Surprisingly milk can be made from so many different foods to provide essential macro & micro nutrients that we may not get from other typical foods!
So let’s look at the numerous milk substitutes available….
Soy Milk: Excellent when you are craving something thick and creamy—has a sweet & nutty flavor. It can be substituted for cow’s milk in all baking needs, over cereal, for pancakes and waffles, in smoothies, or straight from the glass. A soy allergy is common as well & too much estrogen for menopausal women can be problematic. Has a higher protein content than other substitutes. Ensure that your soy is 100% organic and not grown using GMO’s.
Rice Milk: numerous people feel this substitute tastes the most like cow’s milk. It is naturally more sweet so is perfect in baked goods & cream soups. Rice is primarily carbohydrates so be sure you log!
Oat Milk: texture & taste are similar to low-fat or fat-free cow’s milk. Try it straight from the glass, in cereal; smoothies; baked goods; and mashed cauliflower potatoes. Oats are primarily carbohydrates too & if you are gluten intolerant ensure you purchase a GF brand.
Camel’s Milk: The newest craze! Yes camels are increasing throughout the U.S. It is easily digested by lactose-intolerant individuals. It has “high levels of insulin & antibodies…& simpler in structure than human milk antibodies, enables it to penetrate deeper into the human tissue and cells, which means that the milk has the potential to serve as a major weapon against many human illnesses” (Dr. Hinkle. http://www.camelmilkusa.com/.) You will be hearing more & more on this one I am sure.
Almond Milk: per cup the unsweetened type is very low calories. However, most brands have sweetened & flavored versions so beware as one of the main ingredients is sugar in these. You can use almond milk in place of cow’s milk in almost everything. It is made of unsaturated fats primarily full of vitamin E to reduce the risk of heart disease and is the antioxidant to support healthy skin and hair.
Coconut Milk: The inside layer of the coconut fruit is white, sweet, & creamy; it is processed to prepare this milk substitute. It is a saturated fat full of antioxidants from growing on a plant & a great lactose alternative. Try instead of cream in your coffee.
Email me which one will you try?