Good Lifestyle

Many of us grew up by reciting the sentence, "had milk?" These days, that slogan may need to be modified to "obtain milk substitutes without dairy products?"

Made by dipping rice, beans, grains or nuts in the water and then mixing and locks, the milk alternatives are vegan, substitutes without dairy products fordairy milk. And these features Alt have a moment. Between 2012 and 2017, the demand for dairy products without dairy products increased by a61% of 61% up to more than $ 2 billion.

Why people opt for milk substitutes on dairy.

Why the growing demand for milk without dairy products? People could look for these milk alternatives for several reasons, explains Maxine Yeung, MS, R & CPT, CWC, a licensed dietitian, a personal trainer and founder ofThe whip of well-being.

• You have lactose intolerance. "The most common reason I see that people drink alternatives of milk are because theycan not tolerate lactose: The sugar found in the milk "said Yeung." Experts believe that after early childhood, at least 65% of the world's population becomes lactose intolerant. This means that they can not digest lactose due to low levels of enzymatic lactase in the body. "
• You want to reduce calories. "Others choose alternative features as a way to reduce their consumption of general calories." Cow's milk contains between 11 and 12 grams of lactose sugar. A glass milk glass of 8 ounces average contains 130 total calories. An alternative to non-elevated milk, on the other hand, can be as low as 30 calories per glass.
• You are looking for an option for flavored and creamy beverage."People can also prefer alternatives of milk to add a variety of flavors to their diet or if they simply do not like the taste or texture of the milk," said Yeung.
• You worry about animal practices in the dairy industry. People could also seize dairy dairy products due to concerns aboutenvironmental impacts of the industrial dairy industry. Dairy agriculture is linked to greenhouse gas emissions, the degradation of important ecological lands and the contamination of water resources.

No matter what reasons for a person to look for milk alternatives, the good news is that there is moreSubstitutes without dairy products than ever before. So, without any other teen, let's look at how to choose the best milk without dairy products!

What to look for in the best milk substitutes.

There are tons of milk alternatives from soy milk to walnut lacquer, rice milk, banana milk (really!) And more. So, how do you separate the wheat of the glitter (or, the ER, the most nutritious milky substance at least nutritious)?

• Look for a nutritional profile similar to real milk. "If you are looking for an alternative to the milk as a nutrition source, I recommend that you choose one that has a protein and carbohydrates similar to milk: about 8 grams of protein and 12 grams of carbohydrates by 8 ounces," says Yeung.
• Choose unconfined and unsweetened options. And beware of hidden sugars! "Some brands of milk spare solutions add sugar to drinks, even if they say unaccugether on the container," says Yeung.
• Whenever possible, avoid additives. "Many milk alternatives also contain additives such as Gellan Gum, Gum Gum and Carrageenan who help to thicken drinks," says Yeung. "Although these are" generally recognized as safe "by the FDA, some people complain about gastrointestinal problems after consumption. More research must be done on their effects within our body."
• Avoid any product that could trigger allergies. This can be obvious, but it's important! "Do not use any alternative to milk [if], you can have an allergy or intolerance to its ingredients," said Yeung. "For example, avoid the alternatives of walnut milk if you are allergic to nuts."

The best alternatives of milk without dairy products, classified by nutrition.

Now that you have an idea of ​​what to look for in a milk alternative, let's come out these products at the head of the head!

Here is a gathering of some most popular desities without dairy products, classified by Yeung in the order ofthe most unless nutritionally ring. (Yeung notes that because each product has advantages and disadvantages, their ranking can be delicate. She has strong feelings about ranking 1 to 5, but after that, it's a little launch.)

1. soy milk

ThisPlants is made by soaking soy and grinding them with hot water. It tends to have a hazelnut taste that is sometimes fortified with other flavors, such as vanilla.

Advantages:Yeung said the main advantage of soy milk is that it is "the closest to cow's milk nutrition for calories and protein by 8 ounce portions". A cup of unsweetened soy milk has about 80 calories, 4 grams of fat and 7 grams of protein. "[IT] also has 2 grams of fiber per serving."

The inconvenients:That said, soy milk will not work for people who are soy allergic or who are concerned about the potential side effects ofsoybean consumption, such as inflammation, correction or exposure to pesticides.

At the end of the line: It's worth drinking if you are not allergic to soy and you do not consume soy at excess other sources.

2. Pea milk

Pea milk is manufactured by the harvest (you guessed it!) The peas, crushed them in a flour, separating the pea protein, then mixing this protein with water and other ingredients. Although it may not have super appetizing, the result is surprisingly smooth and creamy infusion.

Advantages:Yeung stated that peace milk has several advantages. Head of them? "[It's] the only alternative to soy-based milk, which has a protein content similar to cow's milk". In addition, it has "fewer calories than cow's milk and soy, and ... Additional benefits such as omega-3 fatty acids. There are also some evidence thatpea milk is an alternative of relatively ecological milk.

The inconvenients: With regard to the disadvantages of pea milk? It is low in B-12, so it is important that people who drink from this drink receive this nutrient from other sources. It also tends to be higher in sodium than milk milk or soy.

At the end of the line: Worthwhile to be drinking.

3. Hemp milk

Although it is derived from the sativa cannabis plant, hemp milk should not be confused with cannabis. This totally non-psychoactive milk alternative is made bysoak hemp seeds Then crushed them and mix them with water. The result is a creamy hazel drink that is devoid of common allergens such as dairy or soy.

Advantages:With regard to the benefits of hemp milk, everything is about healthy fat. "Hemp is a good source of omega-3 and omega-6 fatty acids, explains Yeung. He boasts too20% of the RDA for iron and about 3 to 5 grams of protein per serving.

The inconvenients: What you will not find much of the hemp milk is calcium, so that people who opt for this alternative to milk will have to make sure they get a lot of calcium from other sources. In addition, hemp pieces are loaded with added sugars.

At the end of the line: It's worth drinking (but opt ​​for tonless products of sugar).

4. Linen milk

Remember when the flax was the superfeufeuille of the day? Well, even though flax linen products are not as popular as they were once, they always pump a nutritional punch. Linen milk can be produced in several ways, such as the mixture of flax seeds with water, then to be limited to soil seeds.

Advantages:Like hemp milk, Yeung says flax linen milk stands out from a good source of omega-3 fatty acids. It also boys (low level of)Calcium, phosphorus and vitamins A and D.

The inconvenients: The main disadvantages of linen milk? It has very few protein.

At the end of the line: It's worth drinking as long as you do not count on it to add proteins to your diet.

5. Oatwife

Oatmilk wins notoriety in cafes across the country for its rich and creamy profile. As linen milk, oat milk can be produced in several ways. Most often, crushed oats are mixed with water, content and possibly flavored with add-ins.

Advantages:Yeung says that this plant-based beverage differs from a little more protein than the walnut lacquer (about 4 grams per serving). This can be a boon for people who rely on milk alternatives to add an additional protein into their diet. Oatworms also enjoys several micronutrients, including copper, folate, magnesium, thiamine, zinc, etc.

The inconvenients: That said, oat milk does not really containhealthy fatsAnd it tends to have more carbohydrates and calories than many milk substitutes without dairy products.

At the end of the line: Deserves to be stiff with moderation (unless you do not have on a low carbohydrate diet).

6. Coconut milk

There is a lot of diversity in the world ofcoconut milk, which is produced from the white flesh of mature coconut. Depending on the details of his production process, Yeung says that coconut milk can have variable fat levels.

Advantages:One of the main advantages of coconut milk, Yeung says, is that he has a strong flavor profile that will appeal to anyone who loves the taste of coconut. From a nutritional point of view, coconut milk can also containHealthy greases and several vitamins and minerals, including copper, vitamin C, folate, iron, magnesium, manganese, phosphorus, potassium and selenium.

The inconvenients: With regard to the potential disadvantages of coconut milk? These milk substitutes may be higher in calories than some of the options here, and it is not a sound source of vitamins A and D which are generally found in cow's milk. Some coconut dairy products are also low in protein.

At the end of the line: It's worth drinking (just avoid options with added sugar).

7. Rice milk

What do you get when you boil brown or white rice, contract the grains and possibly add aromas to highly liquid? Rice milk, of course! This sparkling milk has a thin and luminous texture and a hazelnut flavor profile.

Advantages:A main advantage of rice milk is that it is an excellent alternative to people with dairy allergies, nuts or soy, explains Yeung.

The inconvenients: That being said, rice milk comes with someNUTRITIONAL DOWNSIDES. Because it's made from a grain, it is often higher in carbohydrates and calories than some milk alternatives. Yeung says that this "tends to be higher in sugar and some brands add oil and salt", which can do high sodium rice milk. It is also extremely low protein as well as most vitamins and minerals.

At the end of the line: It's not worth drinking as much as other options on this list (unless you are allergic to other substitutes without dairy products).

8. Mixed walnut milk, almond milk and cashew milk

These milk substitutes are generally produced by dipping nuts in the water, draining, pure and mix with hot water. Some products will also incorporate additional flavors and vitamins or additional minerals.

Yeung ranked each of these options (mixed nuts, almond milk and cashew milk) in the same way because they tend to have similar advantages and disadvantages.

Advantages: Yeung says that walnut lacings are commonly fortified vitamins and minerals and are low in calories per serving.

The inconvenients: "Walnut brands do not provide much nutrition in terms of macronutrients," says Yeung. In particular, they tend to be low in protein. "Many people think that, simply because a milk alternative is made from walnuts, which are good sources of protein and grease, that the drink will also be a good source of protein and fat." But it is rarely the case. "For example, almond milk has 1 gram of protein ... by 8 ounces."

At the end of the line:It's worth drinking if you like the taste and texture of nuts. Just do not count on them to provide macronutrients.

9. Banana Milk

Banana milk? Believe it. The banana milk substitute is manufactured bymixture of bananas and water then possibly in other alternatives of milk or aromas. Because there is so much variation regarding how the banana is produced, it is difficult to make hedging statements on this drink.

Advantages:If the banana the milk is not made with added sugars, it can then provide a touch of natural sweetness without a crazy sugar content. Another possible advantage is that banana milk can be low in carbohydrates and calories (although it's not always).

The inconvenients: Beyond that, banana milk tends not to have an impressive nutritional profile. It is usually weak in macro and micronutrients, which means that the main reason to drink these drinks is tasted. (Sometimes it's sufficient reason!)

The trouble to be drinking: Not so much from a nutritional perspective.