Drench Yourself in the Nutrients of Plant-based Milk

Non-dairy Alternatives Compensate for the Lost Nutrients

Milking cattle for human use started in the New Stone Age (Neolithic) in Southwest Asia. India is the top producer of buffalo milk and second only to U.S. in the production of cow’s milk.  Every one of us would have been rigorously trained to drink a glass of milk before going to bed for its rich calcium content and whole milk was the only option available right then. Today, we have different varieties of milk such as reduced-fat milk, low-fat milk and fat-free milk. But what about vegans and individuals with lactose intolerance? Plant-based milk is the best option for such people and here again, you have quite many options to choose from.

A Small Introduction to the Big Lactose Intolerance
Lactose is a type of natural sugar found in milk products and lactose intolerance is the condition where the body is unable to digest lactose easily. This condition exists when the small intestine is unable to secrete the enzyme lactase, needed to break down or digest lactose.

Though nothing can beat the nutrients present in a glass of cow’s/buffalo milk, individuals with lactose intolerance can choose from non-dairy alternatives to compensate for the lost dairy nutrients. Some interesting plant-based options include:
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1. Almond Milk:  Made from almonds and water, this milk is popular among dieters for its low-fat content. It’s the safest option as this milk type is lactose-free, soy-free and dairy-free. While almonds are great protein sources, almond milk is a poor source of protein and neither a good source of calcium nor vitamin D. But, various almond milk manufacturers supplement their milk component with calcium and vitamin D fortification.
2. Coconut Milk: The latest addition to dairy alternatives, coconut milk has the highest fat content comparatively, almost all of it being saturated fat. This milk is made from coconut cream and water and contains nearly the same amount of saturated fat as whole milk (about 4 grams in a cup) and only 1 gram of protein. WHO discourages people worldwide to drink coconut milk because coconut oil is a major ingredient here and is extremely high in saturated fat. But theories also suggest that these saturated fats are responsible for alleviated HDL (good) cholesterol levels in the blood. Here again, calcium and vitamins can be incorporated only with milk fortification.
3. Soy Milk: This is said to be the best plant-based alternative to whole milk simply because of its rich protein content (one cup contains 7 grams), low-fat content, zero cholesterol and presence of nutrients such as calcium and potassium. Made from soybean and filtered water, soy milk has the same calorie content just like 1% or 2% milk. But people allergic to soy (common allergen) should refrain from drinking soy milk. A 2008 Harvard study further revealed that higher intakes of soy-based foods caused fertility problems and lower sperm counts. Fortification helps to increase calcium and protein quantities.
4. Rice Milk: Made from milled rice (mostly brown rice) and water, rice milk is the safest bet among all other plant-based milk alternatives. On the positive side, rice milk is lactose-free and low in fat while on the negative side, it is high in carbs, low in proteins and devoid of vitamins and calcium, unless fortified with these nutrients. Rice milk can be fortified with calcium, proteins and vitamins for enriched nutritional value.
5. Hemp Milk: Hemp milk is made from hemp seeds and water and is safe for people with soy or milk allergies. Plain organic hemp milk is gluten-free, cholesterol-free and sugar-free.

 
Tabulated below are the nutrition content of the above-mentioned milk forms. The nutrition value is calculated for one cup (244 grams) consumed:

​Milk Variety	Total Calories	​Proteins	​​Sugars	Carbohydrate	Fat
Whole milk	148	8 g	12 g	12 g	8 g
Almond milk (unsweetened)	40	1.55 g	0 g	1.5 g	2.88 g
Coconut milk (unsweetened)	50	0 g	0 g	2 g	5 g
Soy milk (unsweetened)	80	7 g	1 g	4 g	4 g
Rice milk (unsweetened)	112	.7 g	13 g	22 g	2.3 g
Hemp milk (unsweetened)	114	5 g	​0 g	7.5 g	7.5 g

​Get in touch with a registered dietitian nutritionist at www.firsteatright.com to help you plan a healthy diet plan for lactose intolerance while maintaining the nutritional balance.