Tapping Benefits of Healthier Milk Options
Mothers have a special affinity towards milk and want their entire family to have the best and healthiest milk always. As sources of milk are widening, so are the choices. Dairy aisles are spoiling people these days with the milk and milk alternative options. But this has also made choosing the healthiest milk a difficult task as it is not comparing just the fat content.
There are dietary recommendations of three cups of milk a day for adults as well as children ranging from 9 years to higher to meet the daily requirements of nutrition, bone-strengthening calcium, and vitamin D.
Let Us Explore Healthiest Milk Options and Their Benefits:
§ Cow's Milk
Available in options like whole milk, reduce fat milk, or skim (fat-free or nonfat) milk, cow’s milk has various health benefits such as protein, potassium, calcium, vitamin A, and vitamin D contents.
Reduce fat milk and skimmed milk of cow has fewer calories and a higher amount of vitamins. It has less saturated fat which is good for heart health.
§ Healthy Milk Alternatives
If you are a vegan diet follower or have lactose intolerance, dairy might not be your option for milk. You have options in milk alternatives such as almond milk, soya milk, oats milk, rice milk, etc.
These kinds of milk are similar to reduced-fat and skim milk. And, vitamins and other nutrients are added to them through the fortification process using non-dairy components.
These are unsweetened versions of milk.
§ Almond Milk
This is plant-based milk made by grinding almonds into a pulp. This pulp is then mixed with water and strained. This is preferred by vegans and lactose intolerant genre of milk consumers (usually).
Unlike almonds, almond milk is not a good source of protein but it has low calories and sugar content in comparison to the cow's milk. Additionally, it contains very little saturated fat. It is also a good source of vitamin A, potassium, calcium, and vitamin D.
§ Soy Milk
It is created by the suspension of soybean flour in water. Very commonly consumed by vegans and lactose intolerant, soy milk is also used in making cottage cheese and other dairy products. This plant-based milk alternative is a good source of protein just like cow's milk and is low in calories in comparison to the cow's whole milk. The level of saturated fat is also low in this milk.
Enriched with vitamin A, potassium, calcium, and vitamin D, soya milk is a good source of nutrients. However, it is also a common allergen. People who are allergic to soy should not drink soy milk.
§ Rice Milk
Rice milk made from milled white or brown rice is most preferred of all the milk alternatives by the people who are allergic to dairy, soy, or nuts. This is known to be the least allergic-type of milk.
Fortified rice milk is a good source of calcium, vitamin A and vitamin D. Being rich in sugar, carbohydrates, calories and low in protein, this rice milk can be preferred only if your diet allows it.
§ Hemp Milk
Prepared from the ground soaked hemp seeds, this milk does not contain any psychoactive component of the cannabis Sativa plant.
Hemp milk is high in protein and healthy Omega 3 and Omega 6 unsaturated fats. It is virtually carb free milk.
§ Oat Milk
Oat milk is naturally sweet and is high in carbs. Due to soluble fiber content, it has a creamy texture. It helps to reduce cholesterol levels, slows digestion, and keeps you full for longer. It also stabilizes your blood sugar level.
The Bottom Line
Being a powerhouse component of a healthy diet, milk choice differs according to personal dietary needs and preferences.