Do you like to drink all kinds of milk (cow, sheep, goat)?

When we are children, we may often sneak into the refrigerator to drink the milk that our mothers keep in the refrigerator. May we keep the memory of the wonderful taste for several years? But on one condition? What is it? As long as we are not allergic to lactose, This is a problem that affects the intestines, so we get severe colic, and we will not rest until after going to the bathroom. Did you suffer from that? Or do you fear it?

In general, even if you are not lactose intolerant, Let’s search together for other alternatives to animal milk, We may first get acquainted with plant-based milk.

We don’t have to have problems with animal milk, So we switch to plant-based milk,

So what is the point of this conversion?

No hormones

Cows have an increased estrogen level due to frequent calving. This estrogen will be found in the cow’s milk that we eat.

Less in fat and calories

You must be keen on your fitness, You prefer to eat foods that are low in fat and calories. Plant milk may be similar to animal milk. With the presence of sodium and potassium in the two types, But the American Dietetic Association, determined that 1 cup of whole cow’s milk compared to 1 cup of plant milk, A cup of plant-based milk may contain 37% to 75% less fat. Among these vegetarian alternatives, rice milk, almond, soy, coconut, hemp, cashew, It also contains fewer calories.

Less sugar

Unsweetened types of plant-based milk provide lower sugar intake.

Very suitable for people with digestive imbalance.

And now, dear, here are the harms of excessive drinking of animal milk in adults:

May cause nausea

According to the US National Institutes of Health, 65 percent of adults with lactose intolerance experience nausea as one of the biggest symptoms.

It can cause bloating and digestive problems

Drinking too much milk can cause digestive problems like bloating and cramps. Or perhaps diarrhea, when your body is unable to break down lactose. It may pass through the intestines and be broken down by gut bacteria. what happens to the gases, And other problems with your digestive system.

It can cause acne growth

The hormone found in cow’s and sheep’s milk can cause acne to develop. Due to disruption of insulin regulation by something called insulin-like growth factor.

Animal milk may cause some types of cancer

There is little research on this topic, But some say that excessive drinking of milk can cause one of the types of cancer, such as prostate cancer or breast cancer. Most of these studies are epidemiological, meaning they look at consumption trends and diseases in people.

The most important types of plant milk and the most widely used:

1. Oat Milk:

Oat milk is an important source of vitamins, minerals and fiber.

One 250ml cup of unsweetened oat milk contains:

• 3 grams of protein
• Fat 5g
• Carbohydrates 16 grams
• Dietary fiber 2 grams
• Vitamin B12: 50% of the daily value
• Riboflavin: 45%
• Calcium 25%
• phosphorous 20%
• Vitamin D 20%
• Vitamin A 20%
• Potassium 8%
• iron 2%

Commercial oat milk is often rich in nutrients. such as calcium, potassium and iron, and B vitamins D.

Oat milk contains more calories, carbohydrates, and fiber than almond, soy, or cow’s milk.

Benefits of oat milk

• Vegan and free of lactose, soy and nuts. Oat milk is a reasonable choice for those with certain dietary restrictions. Since it depends on oats and water.
• Rich source of B vitamins such as B2 and B12. They are essential vitamins for health. For example, they may help relieve stress and fight oxidative damage. Promote healthy hair and nails.
• lowers bad cholesterol, Oat milk contains a high percentage of beta-glucan, a gel-like substance inside your intestines. It can bind to cholesterol and reduce its absorption. Helps lower bad cholesterol levels.
• Great for bone health Oat milk is often fortified with calcium and vitamin D.

2. Soymilk:

Soymilk is made by blending soaked soybeans with water and filtering out the solids. Leaving a smooth liquid that looks like milk.

Nutritional values

Soybeans are rich in a range of nutrients, which makes it a nutritious drink. Here is a look at the nutrition provided by one 240ml cup of unsweetened soy milk:

• Calories 80
• Fat 4 grams
• 4 grams of carbohydrates
• 7 grams protein

Many brands are fortified with vitamins and minerals. Such as calcium and vitamins A, B12, and D.

One of the benefits of soy milk

• may improve cholesterol, High cholesterol is a major risk factor for heart disease. May have beneficial effects on cholesterol and triglyceride levels, Related to soy milk’s content of some proteins and isoflavones – a class of beneficial plant compounds largely found in soybeans.
• may reduce high blood pressure, The isoflavones in soybeans are largely responsible for any blood pressure-lowering effects.
• may reduce inflammation, One review of seven studies found that consuming soy milk significantly reduced two types of key inflammatory proteins known as C-reactive protein and tumor necrosis factor (TNF). The isoflavones in soy milk are believed to inhibit the processes that generate these inflammatory proteins.
• treats skin problems, If you are dealing with frequent acne outbreaks, try switching to a diet rich in soy. This product by itself is good enough to reduce hyperpigmentation (a darkening condition of the skin) and it doesn’t end here. Recent research indicates that a compound found in soybeans has anti-aging properties.

3. Almond Milk:

Almond milk is a nutritious almond-based drink that has become very popular over the years. Almond milk has a mild flavour. Therefore, many people find it more palatable than other plant-based milk options. One 240ml cup of commercial almond milk provides five benefits:

• Calories 39
• Fat 3 grams
• Protein 1g
• 3.5 grams of carbohydrates
• Fiber 0,5 grams
• Calcium 24%
• potassium 4%
• Vitamin D 18%
• Vitamin E 110%

Almond milk is an excellent and natural source of vitamin E and some fortified varieties, calcium and vitamin D.

Benefits of almond milk

• Keeps your skin glowing
• Almond milk contains 50% of the recommended daily amount of vitamin E, which contributes to strengthening and healing muscles. Although almond milk only contains 1 gram of protein per serving, it contains a lot of vitamins such as milk and riboflavin, both of which are important for muscle growth and recovery.
• Keeps digestion under control
• Almond milk contains approximately one gram of fiber per serving. Which is important for healthy digestion.

Finally, did you like the experience? Are you going to try the vegan varieties of milk? don’t be afraid to try, You have several experiences that may give you rich prospects for a renewed life, May you be well.

Written by: Siba Babi

Sources:

healthline

healthline