Milk is a very beneficial and vital element that humans consume routinely. Despite the fact that it contains a lot of nutrients, you should choose your milk carefully. Lactose intolerant people should never drink cow milk, even if it has more health benefits. Dairy milk is not an option for vegans. So, what milk can you drink for your health? There are numerous varieties of milk consumed and their health advantages. Let’s have a look and decide. Here we discuss different types of milk, benefits, and nutritional value.
Cow Milk
If you can tolerate lactose but aren’t vegan, cow’s milk is your best bet for getting the calcium and protein your body needs. Cow milk is regarded as a complete meal in and of itself due to its high nutritional content. All nine of the body’s necessary amino acids are found in this food.
Nutritional Value
100 g cow milk has the following nutrients:
- Calorie: 60
- Protein: 3.22 g
- Carb: 5.26 g
- Fiber: 0 g
- Fat: 3.25 g
Benefits to Health
- It aids in the growth and maintenance of healthy bones.
- Keep osteoporosis and osteoarthritis at bay.
- Helps you keep your weight under control.
- Reduces the risk of hypertension.
- supports a healthy immune system
- Increases the rate of cell division and proliferation.
Soy milk
Soy milk is the closest dairy-free milk to a full protein. Soybeans are made into milk by soaking them in water and then crushing them into a paste. It’s low in fat and sugar if you choose the unsweetened varieties. Soy milk is nutritionally similar to cow milk because soybeans are a complete protein source. Soy milk is a great post-workout drink to replenish your body’s protein needs.
Nutritional Value
1 cup plain soy milk has:
- Calories: 80
- Protein: 7 g
- Carbohydrates: 3 g
- Fiber: 2 g
- Fat: 4 g
Health Benefits
- Stays full longer, reducing unnecessary nibbling.
- Controls the harmful cholesterol.
- It strengthens bones and minimizes fracture risk.
- Healthy skin and hair
- It improves your mental wellness.
- Calorie Content
Oat Milk
The benefits of oat milk are undeniable, even if health and nutrition experts feel it is not as nutritious as a bowl of whole-grain oats. The oat pulp retains most of the nutrients after milk extraction. The soaked oats naturally sweeten the milk, so no additional sweetener is required.
Nutritional Value
1 cup oat milk contains:
- Calories: 130
- Protein: 4 grams
- Carbs: 15 grams
- Fiber: 2 grams
- Fat: 2.5 grams
Health Benefits
- It aids digestion and keeps you regular.
- It helps you control your blood sugar.
- Oat milk can help decrease LDL (bad) cholesterol.
- It keeps you full and aids in weight loss.
- This low-fat dairy-free milk is ideal for lactose-intolerant people.
- Gives the body enough Vitamin D.
Almond Milk
Almond milk is one of the healthiest milk varieties. Almond milk is produced from dry almonds and freshwater, with optional additives like vanilla extract. Alternatively, soak almonds in water overnight, drain, rinse, and crush in freshwater to make creamy, smooth, nutty almond milk. Unsweetened almond milk is recommended as it lacks natural sweetness and sweet almond milk usually contains extra cane sugar.
Nutritional Value
A cup of almond milk contains:
- Calories: 30
- Protein: 1g
- Carb: 1g
- Fiber: <0.7g
- Fat: 2.5 g
Benefits of Almond Milk
- Its low-calorie content aids in weight loss.
- Improves vitamin E consumption and skin and hair health.
- Almond milk and kidney dysfunction.
- It’s the best non-dairy vegan milk for low-carb keto diets.
- Its necessary elements boost metabolism.
Coconut Milk
Coconut milk is made from the white flesh of a coconut and is suitable for persons with tree nut allergies. Brown coconuts’ white meat is grated and steeped in hot water. In the end, the white liquid is used to make coconut cream. The remaining liquid has a fatty, creamy texture and a distinct culinary flavor.
It has long been a staple in Indian, Thai, Hawaiian, and South American desserts, soups, and sauces. But this milk is low in protein and high in simple carbs, making it unsuitable for diets.
Nutritional Value
1 tbsp. of coconut milk contains:
- Calories: 30
- Protein: 0.3g
- Carbs: 0.4g
- Fiber: 0g
- Fat: 3.2g
Health Benefits
- It aids with weight management.
- Coconut Milk fights cancer and aging
- Promotes heart health and lowers stroke risk
- Coconut milk’s high healthy fat content makes it ideal for skin and hair health.
- Coconut milk’s high MCT content helps the brain.
Rice Milk
It’s rice-based plant milk. Many are unaware that this milk has been around for a long time. Soy milk is usually prepared from soy milk. It is available in its original form and with standard sweeteners like vanilla or sugar. This milk is a vegan’s dream!
Nutritional value
Nutritional value of rice milk per cup:
- Calories: 120
- Carbs: 22 g
- Fat: 2 g
- Protein: Less than 1 g
Health Benefits
- It is suitable for lactose intolerant and vegetarians.
- Prevention of osteoporosis and bone density.
- It protects against Vitamin B12 deficiency, which is a frequent vitamin shortage.
- Helps nerves, muscles, and blood circulation.
- The greatest alternative for soy, protein, milk, gluten, and other sensitivities.
All of these forms of milk are healthy, and incorporating them into your daily meal plan will help you live a healthier life overall. People today have more alternatives than ever before when it comes to selecting the vegan milk that best suits their needs, thanks to the wide variety of vegan milk options presently accessible.
You may always express your thoughts in the comments section below.