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A dietitian checked for us which milk substitute is the healthiest. This is her answer - voila! health

2023-02-07T06:44:07.472Z


The milk substitutes market in Israel is full of options and it is easy to get confused. Soy, oat, rice or coconut milk - which milk substitute is the healthiest for you? A dietitian answers


How to keep the milk fresh for a long time?

(@livefree6878)

The Israeli market is saturated with imported and local milk-like drinks ranging from various soy drinks, almond milk, rice milk, coconut milk, oat milk and even hazelnut milk.

Sometimes creative recipes for types of plant-based milk also appear online, such as a poppy-based milk drink that claims to be the healthiest milk available.

In general, it is very important not to believe every health trend you read about on the Internet, unless written by a professional and qualified source.



Before we dive into the health value of milk substitutes, it is important to clarify an important point.

The milk drinks are indeed marketed as "rice milk", "almond milk" etc. but apart from the taste or color there is no connection between them and milk, and if we want to be precise, they should be called "rice drink", "almond drink" and so on.

Who is the winning milk replacer?

When we come to choose a plant drink, we will compare its nutritional values ​​with those of the milk that originates from animals and is created in the body of mammals in order to feed their offspring and see where it stands in relation to its values.

"Real" milk (cow's milk or goat's milk) contains a variety of nutrients such as: protein, fat, calcium, vitamin D, vitamin A and more.



The milk substitute most similar to cow's milk is soy milk.

It is similar to cow's milk in terms of protein, carbohydrate and fat values.

You can also find soy milk enriched with vitamin D and/or vitamin B12.

On the other hand, if we look at other plant-based drinks, there is no other plant-based milk that comes close in any way to soy milk or cow's milk.

All of them have too little fat, minimal protein, few carbohydrates and lots of water.



A glass of fortified soy milk 200 ml contains 7-8 grams of protein, 4-5 grams of fat and other essential values ​​that come from the soy itself, and also, as mentioned, sometimes also enriched with vitamins.

The selected milk.

Soy milk (Photo: ShutterStock)

It is important to clarify to the many who still avoid soy milk and prefer other plant-based milk drinks due to concerns about soy consumption, that the Ministry of Health's latest position paper regarding soy (2016) refutes the concerns, and states that soy products are healthily safe for use on a daily basis.

What about the other milk substitutes?

How do you increase the nutritional values ​​of the other drinks anyway?

It can be prepared at home and increase the concentration of the healthy ingredients compared to water and thus contribute to increasing the nutritional values.

In addition, when using vegetable milk of all types, it is important to shake well before use.

For example, when added to coffee, sometimes some of the components break down into "flakes" and then the coffee gets a texture that is less tempting to drink.



It is important to emphasize that all the milk substitutes mentioned above are not a substitute for formula for babies and are not suitable for the nutrition of babies and children. Babies should receive formula that is intended for their age, whether it is dairy or plant-based.

Furthermore, since all these drinks contain very poor nutritional values, they are not suitable for children.

For comparison, it's like eating cornflakes with water and sugar.

If you still want to serve children a vegetable substitute, only fortified soy milk can be suitable, and again, not for babies.

More in Walla!

Why is everyone suddenly drinking this milk?

To the full article

How do you make vegetable "milk"?

In order to prepare vegetable milk, the raw material is taken, soaked and ground with a lot of water, sometimes cooked and sometimes not, depending on the recipe, and finally it goes through a filtering process to get rid of the remaining solids.

In the industrial process there are other stages that make the milk durable or suitable for refrigeration.

Resistant milks, for example, are boiled at a high temperature and then sealed in a container.

So they are actually sterilized and do not need preservation.



This is how you make natural soy milk at home yourself:



what do you need?


1 cup of dry soybeans (available at health food stores)


water


vanilla extract



What do we do?


1. Soak the beans in water for at least 12 hours.

It is important to put a lot of water because the beans swell


2. Strain the soaked beans, transfer to a pot and cover with water


3. Cook for 3 hours until softened


4. Strain the soybeans from the cooking water and put them in a blender with 4 cups of water


5. Grind well and you can add a little sweetener, salt, vanilla extract, etc. according to taste 6. Transfer to


a strainer lined with diaper cloth and squeeze the diaper into a bowl.

The liquid squeezed from the cloth is our soy milk


7. Do not throw away the residue from the filter!

The residue left inside the diaper is called okara and can be used to make meatballs, fritters, add to pies, etc.



Notes and upgrades:


*You can add half a teaspoon of baking soda to the cooking water to speed up the softening


*Cooking in a pressure cooker will greatly shorten the cooking time



Storage:


up to 3 days in the refrigerator and can be frozen

  • health

  • Nutrition and diet

  • Preventive nutrition

Tags

  • Milk substitute

  • soy milk

  • Oat milk

  • milk

  • diet

Source: walla

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