Cow’s milk has been stated
as a healthy choice of food for all ages as it’s packed with calcium and
fortified with vitamin D, both of which are essential for building strong
bones. Regardless of its saturated fat content, milk is a great source of
protein that can keep you active and fuller all day. Our current guidelines
recommend us to consume three glasses of milk a day including milk, yogurt, and
cheese.
A cow’s milk is only for calves and not
for humans
Nowadays, cow’s milk has been critiqued for its
nutrient composition and its side effects.
The dairy products are
high in saturated fats and cholesterol and can be linked
to heart disease. The proteins, hormones, and antibiotics found in cow’s
milk are found to be unhealthy for humans. Cow’s milk is not digested by
all and causes lactose intolerance in many people.
Let’s know about the
vegan milk substitutes that we can prepare easily at home.
Soya milk
Soya milk can be included
in your diet as a source of protein. It contains all the essential amino acids.
Soy protein also helps in reducing bad cholesterol. Soya milk is rich in
calcium, iron and vitamin B complex. Getting enough vitamin B12 in your diet
aids in red blood cell function and also keeps your nerves healthy. Soya milk
is prepared by soaking it overnight in water, till it becomes soft enough to be
crushed by hand. After dehulling, it should be blended and strained. Then the soya milk has to be boiled till
bubbles turn out. You can add a stick of cinnamon, or even a few tablespoons of
melted chocolate to give the soy milk additional flavour
Oats milk.
Oat milk is a vegan
alternative to cow’s milk that’s becoming trendy these days. It’s made by
blending soaked, rolled oats in a blender with water and then filtering the
liquid through a clean cloth or a strainer to extract the milk. you can also
flavor the milk by adding cinnamon,
cardamom based on your likes. Though Oat milk is relatively low in calories, it
contains proteins, vitamins and minerals like calcium, riboflavin, and
vitamin D. Oats also contain a phytochemical, beta-glucan that boosts heart
health, regulate blood sugar level and improves immunity.
Almond milk
Almond milk is low in fat
but high in energy, proteins, lipids, and fiber. Almonds contain
minerals like calcium, iron, potassium, and vitamins like
vitamin C, B complex and Vitamin E. For people who do not want to consume cow’s milk, it would be an
ideal choice to consume homemade almond milk.
Soak almond for a couple of days, drain the water and blend it with water. Strain the milk using a
clean cloth or strainer. Make the milk to the consistency of milk, add honey and
relish it.
