Skin Care

Dairy Substitutes Without Milk Top Alternatives to Cow’s Milk

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More and more people are choosing to give up dairy products. There are many reasons for this, from milk allergies and lactose intolerance to ethical principles. But what does science say about the consumption of cow’s milk? What alternatives are there (not milky)?

WHAT HAPPENS TO COW’S MILK?

Milk is an extremely complex food product:

100 g of cow’s milk contains…

  • 87 g of water
  • 3 g of protein
  • 4 g of fat (about 50% of it consists of saturated fatty acids, such as palmitic acid, about 25% of unsaturated fatty acids, such as oleic acid, and the rest of polyunsaturated fatty acids, such as linoleic acid)
  • 5 g carbohydrates (mainly lactose)
  • Vitamins such as A, B1, B2, B3, B5, vitamin B6, biotin, folic acid, B12, C, D, E and K.
  • Minerals such as sodium, potassium, calcium, magnesium, phosphorus, sulfur and chloride.
  • Trace elements such as iron, copper, zinc, manganese, fluorine and iodine.

WHAT IS THE CAUSE OF ALLERGIES AND SENSITIVITY TO DAIRY PRODUCTS?

There is a difference between an allergy to milk or dairy products and lactose intolerance. If someone has an intolerance, the problems are caused by lactose. An allergy, on the contrary, is a reaction to certain milk proteins. Allergens contained in milk are casein, beta-lactoglobulin and alpha-lactalbumin. The body reacts with the action of harmless proteins, which then cause allergic reactions.(2)

HOW MUCH COW’S MILK AND DAIRY PRODUCTS CAN I CONSUME PER DAY?

According to the “Healthy Nutrition Table” of Harvard University, it is recommended to consume one to two servings of dairy products a day. An example is: ¼ liter of low-fat milk or 250 g of low-fat yogurt / buttermilk and 2-3 slices of cheese (= 50-60 g) with a dry matter content of 45%.

WHAT DOES THE RESEARCH SAY ABOUT THE CONSUMPTION OF COW’S MILK? WHAT ARE THE RISKS?

Drinking too much milk can be harmful to our health:

  • Several studies have shown that milk consumption plays a role in the formation of acne.(3,4,5)
  • It has also been proven that too much milk increases the risk of developing ovarian cancer and prostate cancer.(6)
  • There is no scientific evidence that women who drink more milk have a higher bone density.(7)

PLANT-BASED MILK SUBSTITUTES: WHICH INGREDIENTS SHOULD BE AVOIDED?

Many alternatives to herbal milk contain similar nutrients and can be just as nutritious as regular cow’s milk if consumed in moderation. It is important to stay away from alternatives with hidden ingredients that can have a negative impact on your health. These include:

Sugar: sugar hides under many names (for example, sucrose, dextrose, glucose, fructose, fructose syrup, glucose syrup, maltodextrin, lactose, maltose, maltose, etc.) Sugar dependence is a real problem, which is why it is recommended to avoid the addition of sugar as much as possible. You need to completely abandon artificial sweeteners.

Natural flavors: These include flavoring ingredients from plant or animal products. However, they no longer have anything to do with the products from which they came, except for the same chemical components.

Stabilizers such as gellan gum: Gellan gum is a polysaccharide produced by the bacterium Sphingomonas elodea. It has the number E 418 and is often combined with thickening xanthan gum, which, when used in large quantities, can have a laxative effect.

Acidity regulators: Acidity regulators such as phosphates are added to milk substitutes to maintain the pH during storage. However, there is a lot of controversy around the use of high phosphate concentrations as a dietary supplement, which is why they should be consumed only in small quantities.

WHAT ARE THE BEST ALTERNATIVES TO (VEGETABLE) MILK, DAIRY PRODUCTS?

1. COCONUT MILK

Coconut milk is a good dairy-free option available at your supermarket. It is made by mixing coconut meat and is a good source of nutrients, including magnesium, iron and potassium. Coconut milk also contains lauric acid, a rare medium chain fatty acid that is easily absorbed by the body and used for energy.

It should be noted that whole coconut milk is high in calories, and although it has many health benefits, you need to stick to smaller portions.(8) when buying coconut milk, pay attention to pure organic coconut milk, which is usually sold in cans.

2. Almond milk

Almond milk – a mixture of finely ground almonds and water – is a particularly good alternative to cow’s milk for people who are allergic to dairy products. It is practically allergen-free and free of lactose, soy proteins or gluten. Almond milk has anti-inflammatory properties and can be easier to digest than dairy milk.(9) the disadvantages of almond milk are that it is often sweetened with sugar and enriched with many additional nutrients. It is best to buy natural almond milk or, even better, prepare it yourself. You can find step by step instructions on the Internet.

3. OAT MILK

Oat milk is another good alternative to milk because it does not contain lactose or milk protein. Since cereals are rich in fiber, they also become saturated relatively quickly. It is often said that oat milk contains gluten, but is it really so?

4. SOY MILK

Soy milk is an alternative to the popular vegan milk and is suitable for people with lactose intolerance, milk protein or gluten. This milk substitute is also a good source of protein and essential fatty acids. However, there is a lot of feedback about soy milk. It contains isoflavones, which have a chemical structure similar to the hormone estrogen, which our body produces. As a result, the consumption of soy milk can affect the effect of estrogen in our body – both positively and negatively. Do not overdo it with this milk alternative and never give soy products to infants or toddlers.

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