Now there are many "alternative milk" in the market, which is not dairy products in itself, but it is called "milk" because its appearance and texture are like milk, such as soybean milk, almond milk, rice milk, cashew nut milk, etc.
Many people will choose these milk to replace the milk in breakfast, or use these milk to make coffee, such as soy milk latte, almond milk mocha and so on. These milk are actually from plants, and there is still a gap in nutrients compared with real milk.
These alternative milk products are actually made of ground almonds, soybeans, rice, coconut meat, etc. added with purified water. In order to obtain the properties of dairy products, some thickeners and starch additives are generally added in the processing process. It can be seen that substitute milk has less calories and fat than milk. These milk are from plants and can be drunk even by vegetarians.
However, the protein content of alternative milk is significantly less than that of milk. At the same time, because these proteins are from plants, they can not provide all essential amino acids except soybean milk, and their absorbability is not as good as that of milk.
In addition, the substitute milk itself does not contain vitamin D and calcium. If you want to buy this kind of milk, it is recommended to buy products added with vitamin D and calcium, otherwise the substitute milk can not promote bone health like milk.
Some people choose alternative milk because of milk allergy or lactose intolerance. Drinking milk is easy to have diarrhea, but it should be noted that almonds and soybeans in alternative milk may also cause allergies. People with food allergy problems need to make sure they are not allergic to these foods before drinking.
For children and adolescents with rapid growth and development or pregnant women with high demand for protein and calories, it is not recommended to drink only one kind of vegetable milk, but to obtain protein from multiple sources.
Drink only one kind of vegetable milk
If you need to control calories or vegetarians, you can choose vegetable milk to replace milk, but you should pay attention to increasing the intake of certain protein from other foods, and pay attention to purchasing products added with vitamin D and calcium.
The above comparisons are sugar free vegetable milk and milk, and most of the vegetable milk on the market is vegetable milk added with sugar or seasoning. This sugar added vegetable milk loses the advantages of low calorie and low carbohydrate of vegetable milk, and some have higher calories than milk.
So when you buy, you must pay attention to the nutrition label and ingredient list, and buy sugar free products.
Content source: Nutrition Book of thin while eating published by people's Health Publishing House