Non-Dairy Milk Alternatives in India as Best Substitute for cow’s Milk:A Review
Milk is the primary source of protein in our diet. It is rich in nutrients and very beneficial for our bones and teeth. It boosts our immune system and maintains blood pressure. Generally, people use the milk of cows, buffalo, goats, and camels, which are rich in fat and protein.
Milk is a dynamic product, which means it can be used in different forms like various kinds of cheese, curd, and butter, and used as an ingredient in various sweet and savoury dishes. All these milk products are very healthy and enhance the nutritional value of the milk.
Milk is full of nutritional benefits, but it also has some disadvantages that harm people’s health in the long run. Problems like digestive issues, body heaviness, acne, cardiovascular diseases, and reduction in bone mass are seen due to the usage of milk. Various people are lactose intolerant, which means they are allergic to milk and its products; some cases of prostate cancer have also been observed. These challenges deprive people of using milk and its products and raise the opportunity for other alternatives to milk for such people.
There are various options available for lactose intolerant persons and those who want to be safe from any unwanted reaction to milk and its products but with the same nutritional benefits as milk. An ideal milk alternative should have features like there should be the minimum amount of required protein, no added sugar, must have a limited amount of saturated fat, sodium must be less than 140mg per cup, should be rich in calcium and vitamin D, and must have good fat like Omega-3. Even though plant-based milk is not a new concept in many cultures, the demand for it has skyrocketed in the past few years. People who are preferably turning vegan, choose plant-based milk over dairy milk for many reasons. It can be from the animal welfare aspect, sustainability aspect, or simply a switch of choice.
Today, there is a growing concern over the consumption of cow’s milk and the effect that it has on the environment and our diets, the well-being of the cows, and the planet. The concern has been reflected over the increasing demand for non-dairy milk as well. Nowadays, we have an abundance of plant-based alternatives on offer. The demand has splurged with 65% of the adults all over the world suffering from lactose intolerance.
With so many options being available, how can we understand the difference and ascertain which dairy products would be right for us? Let’s look into the popular options available worldwide and see what’s best!
We all grew up drinking cow’s milk which was told to be the most nutritious staple food. The promotion of cow’s milk as the go-to healthy source of protein and nutrition has been there. In the current scenario, it does not hold as reliable as before. Several studies are reporting that the cow’s milk that was once the most nutritious source has now become decidedly less nutritious. This is a result of adulteration taking place big time. The animals are facing a lot of cruelty, and if the cow’s milk is extracted from these animals, we are at more risk.
Why You Might Want A Substitute
Cow’s milk possesses an excellent nutrient characterization. It is not only rich in high-quality protein but also is an essential source of vitamins and minerals, like calcium, phosphorus, and Vitamin B. A single cup of cow milk measured by 250 ml of whole milk provides up to 146 calories, 8 grams of protein, 8 grams of fat, and 13 grams of carbohydrates. The world is eventually moving towards consuming an increasing number of alternatives to cow’s milk. Especially for people who are allergic to dairy, lactose intolerant, or have a feeling that cow milk is merely not a healthy choice.
It’s Fit For Lactose Intolerant People
For people who are lactose intolerant, consuming dairy products might induce bloating, diarrhea or gas. The reason is, people suffering from this condition cannot digest lactose, a sugar present in these foods. The plant-based milks that are trending nowadays are much easier to digest, while also being a tastier option comparatively.
It Is Gluten-Free
Non-dairy milks exceed the expectations in taste, variety, and nutrition. They are making a transformational development towards dairy-free milk less troublesome for the stomach. This is a huge benefit for people with non-celiac gluten sensitivity or celiac disease. If you have one of these issues, the answer is almond milk or soy milk.
It Is Cholesterol-Free
The milk lanes in supermarkets are now filled with various options like unskimmed, skimmed, toned, double-toned, and what not. It is natural that one might get confused with all these choices available and find it hard to make the best choice for themselves and their family health. The difference between these variants is the cholesterol content. Plant-based milks are the best alternatives because their sources are free of cholesterol. Cow’s milk is not considered a suitable choice for everyone. However, there are several reasons for which you may choose to sacrifice cow’s milk, including allergies, ethical reasons and concerns over potential health risks.
- Milk allergy: 2–3% of kids below the age of three are allergic to cow’s milk. This can cause a variety of symptoms like rashes, vomiting, or diarrhea and anaphylaxis. Around 80% of kids generally outgrow this allergy by the age of 16.1
- Dietary restrictions: Some people by their own choice exclude animal products from their diets for moral or health reasons. Vegans are an excellent example of this category of people as they eliminate all products that originate from animals, which includes cow’s milk.
- Potential health risks: Some people voluntarily choose to avoid dairy milk due to concerns over possible contaminants like antibiotics, pesticides, and hormones.
The good news is that there are a lot of non-dairy options available if you want or need to avoid cow’s milk. Below is a list of such plant-based milks to include in your diet While making your choice, be sure to stick with unsweetened varieties and avoid added sugars. Besides, it is necessary to make sure your non-dairy milk is fortified with calcium and vitamin B12.
Plant-based milk brands in India
Slowly entering the Indian market, plant-based milks are here to replace cow and buffalo milk and end the atrocities that follow dairy farming farming. Plant-based milk is known to be extremely nutritious, cruelty-free and good for the environment. Plant-based milks are fortified with calcium, and they have less sugar and fat contents and are easily digestible, apart from being free from hormones and contaminants present in dairy products. Cow’s milk is considered a staple in many people’s diets. It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee.
While it is a popular choice for many, some people can’t or choose not to drink milk due to personal preferences, dietary restrictions, allergies or intolerances.
Cow’s milk boasts an impressive nutrient profile. It’s rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins.In fact, 1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates .
However, cow’s milk is not a suitable option for everyone. There are several reasons you might be looking for an alternative, including:
- Milk allergy: 2–3% of kids under the age of three are allergic to cow’s milk. This can cause a range of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis. Around 80% of kids outgrow this allergy by age 16 .
- Lactose intolerance: An estimated 75% of the world’s population is intolerant to lactose, the sugar found in milk. This condition happens when people have a deficiency in lactase, the enzyme that digests lactose .
- Dietary restrictions: Some peoplechoose to exclude animal products from their diets for ethical or healthreasons. For example, vegans exclude all products that come from animals,including cow’s milk.
- Potential health risks:
Some people choose to avoid cow’s milk due to concerns over potential contaminants, including antibiotics, pesticides and hormones
What to Consider When Substituting
With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you.
Here are a few important things to consider:
- Added sugar: Sugar is often added to enhance flavor and texture. Stick with unsweetened varieties over flavored ones, and try to avoid brands that list sugar as one of the first three ingredients.
- Calcium content: Cow’s milk is rich in calcium, which is vital for healthy bones and preventing osteoporosis. Most nondairy milks are fortified with it, so choose one that contains at least 120 mg of calcium per 3.4 ounces (100 ml).
- Vitamin B12: Vitamin B12 is naturally found in animal products and is essential for a healthy brain and immune system. People who limit or avoid animal products from their diets should choose milk that is fortified with B12.
- Cost: Nondairy milks are often more expensive than cow’s milk. To cut costs, try making plant-based milk at home. However, one downside of making your own milk is that it will not be fortified with calcium and vitamin B12.
- Additives: Some nondairy milks may contain additives such as carrageenan and vegetable gums to achieve a thick and smooth texture. While these additives aren’t necessarily unhealthy, some people prefer to avoid them.
- Dietary needs: Some people have allergies or intolerances to certain ingredients used in plant-based milks, such as gluten, nuts and soy. Be sure to check labels if you havean allergy or intolerance.
If you are trying a plant-based diet and are seeking to try plant-based milks but don’t have the time to make it yourself, here are some available brands for you to explore.
Almond Milk
Almond Milk slightly tastes like nuts and is ideal to consume with cereals. Nutritionally, there is a major difference between almond milk and other plant-based milk alternatives.
It is naturally rich in antioxidant Vitamin E, which keeps skin and hair healthy and adds to immunity strength. Because almond milk is strongly diluted in water, it is low in calories but also low in proteins. To make almond milk, soak the almond in water and blend to create creamy milk.
Almond milk is low on calories but not devoid of them. If you are calorie conscious, go for the ones that offer 40% (or more) fewer calories than skimmed dairy milk.
Oat Milk
Oat milk is slightly sweet and has a thin consistency. Loaded with fibers, it has sufficient vitamins such as calcium, vitamin D, riboflavin which help to keep the eyes and skin healthy. Studies have also reflected that consuming oats religiously can have a good impact on gastrointestinal problems.
Oat milk can also help control cholesterol levels in the body. It is created by soaking and blending oats in water to create a creamy texture with a warming oaty taste.
Soy Milk
Soy milk is one of the most popular plant-based milk, which is sub-classified as legume-based. It is the only plant-based milk alternative that has the same protein level as that of cow’s milk. It is nutritionally adequate as that of the cow’s milk.
Soy milk is often fortified with calcium and other vitamins like B12, B2, D, and A. Soy milk also comes in different flavors like vanilla, chocolate, and banana to name a few. It is made by soaking soybeans and ground into liquid and then boiled to create milk.
Cashew Milk
Cashew milk has a nutty taste and is best used in dishes and baking. The fat contained in cashew milk is mostly unsaturated and is a good alternative for those with high cholesterol levels.
Cashew milk contains only 2 grams of carbohydrates per cup. It is optimal to be used in coffee and as a thickener in lattes.
Coconut Milk
Coconut milk is a great choice for cooking because of its sweet aroma. It is widely used in different cuisines – from curries to vegetable soups and even ice cream. It adds a good taste to coffee as well.
However, coconut milk is lower in fat and contains very mild medium-chain triglycerides (MCT). It is made by blending grated coconut in hot water and straining the liquid.
Hazelnut Milk
Hazelnut milk has a very delicious nutty flavor. It is high in calcium and folate. It is sometimes recommended to pregnant women as folate helps to decrease the chances of defects in central neutral tubes like spina bifida.
It is also a great choice for baking and can be added to coffee or with hot chocolate for a nutty undertaste. The hazelnut is roasted, soaked, and blended in water till it creates a nutty milk consistency and appearance.
Hemp Milk
Hemp milk is not very popular but its advantages are undeniably impressive. It is low on carbohydrates and high in fats – mostly unsaturated, which is good for a healthy lifestyle.
It is also suggested that a glass of hemp milk can add 50% of the recommended intake of alpha-linolenic acid, which is a good source of omega-3 fatty acid. Because of its milk nutty taste, it is recommended to be used in cooking and baking.
Rice Milk
It is best recommended for people who suffer from nut allergies. Rice milk is one of the milk alternatives with the lowest nutritional values. It is made from boiling brown and white rice pressed through the mill.
The liquid is then strained to liquid. It is also the most hypoallergenic milk available. It is high in carbohydrates but low in fat, proteins, and other vital nutritional content. It is typically sweet without added sugar.
Nutritional values of plant based milk
Although the nutritional values differ from one alternative to another, they widely consist of carbohydrates, proteins, fats, and vitamins, along with minerals and fibers. Also, you can find plant-based milk from various brands, which deliberately fortify these alternatives to make it a close substitute to cow’s milk.
Looking into these options, it is safe to say that there is a great scope for a shift, without worrying about the nutritional content. There are alternatives for different needs and companies are fortifying these alternatives to suit the consumers’ nutritional demands as well.
Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut
Milk and milk alternatives
Not too long ago, the only thing you could expect to drown your cereal in was whole cow’s milk. Now, cow’s milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim (fat-free), and even lactose-free milk.
For people with dietary or allergy concerns, there are also alternatives to cow’s milk. Almond, soy, rice, and coconut “milk” are popular plant-based milk alternatives. They’re becoming even more available in stores across the United States.
There are other cow’s milk alternatives like goat milk or oat milk that may be another good choice for some people.
Each type of milk has its advantages and disadvantages, depending on a person’s diet, health, nutritional needs, or personal taste preferences.
For example, some people may be intolerant to dairy milk and may need to choose a plant-based alternative.
Alternatively, those who may need to boost their calorie and nutrient intake may opt for whole milk, which is a concentrated source of protein, fat, and calories.
However, milks such as whole dairy milk and full fat coconut milk are rich in fat and calories, which should be taken into account if you’re looking for a lower calorie beverage. Whole cow’s milk contains more calories and saturated fat than any other milk, aside from goat’s milk.
Look at the differences in these popular types of milks to determine which best suits your needs. With all varieties, choose the unsweetened versions. Milk and milk alternatives can double their amount of sugar if they’re sweetened with added sugars.
Milk and milk alternatives: Nutrition comparison per 8 fluid ounces
| Calories | Carbohydrates (total) | Sugars | Fat (total) | Protein | |
| Cow’s milk (whole) | 150 | 12 g | 12 g | 8 g | 8 g |
| Cow’s milk (1%) | 110 | 12 g | 12 g | 2 g | 8 g |
| Cow’s milk (skim) | 80 | 12 g | 12 g | 0 g | 8 g |
| Almond milk (unsweetened) | 40 | 1 g | 0 g | 3 g | 2 g |
| Soy milk (unsweetened) | 80 | 4 g | 1 g | 4 g | 7 g |
| Rice milk (unsweetened) | 120 | 22 g | 10 g | 2 g | 0 g |
| Coconut milk beverage (unsweetened) | 50 | 2 g | 0 g | 5 g | 0 g |
Cow’s milk
Whole milk has the highest fat content of all types of milk. One cup contains about:
- 150 calories
- 12 grams of carbohydrates in the form of lactose (milk sugar)
- 8 grams of fat
- 8 grams of protein
None of the milk’s natural components are removed. As you can see, whole milk is high in natural proteins, fat, and calcium. Milk sold in the United States is usually fortified with vitamin A and vitamin D, as well.
Other cow’s milk has the same amount of carbohydrates and protein, with some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories.
Fat-free milk is significantly lower in calories than whole milk. However, the removal of fat decreases the amount of certain nutrients in the milk, including vitamins E and K.
Lactose-free milk is processed to break down lactose, a natural sugar found in milk products.
Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals. The total and saturated fat contents of lactose-free milk vary, as it comes in 2 percent, 1 percent, and fat-free varieties.
Pros of cow’s milk
- Whole milk can provide essential proteins, extra calories from fats, as well as vitamins and minerals.
- Lactose-free versions are available for people who have a lactose intolerance.
- Cow’s milk, including grass-fed and low heat pasteurized options, is widely available in grocery stores and convenience stores.
Cons of cow’s milk
- Whole milk is high in calories and fat.
- Many people are intolerant to lactose, a sugar found in milk.
- Some people have ethical concerns about modern dairy farming practices.
Almond milk
Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life.
People who are allergic to almonds or nuts should avoid almond milk.
Almond milk is typically lower in calories than other milks, as long as it’s unsweetened. It’s also free of saturated fat and is naturally lactose-free.
Per cup, unsweetened almond milk has:
- about 30 to 60 calories
- 1 gram of carbohydrates (sweetened varieties have more)
- 3 grams of fat
- 1 gram of protein
Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many brands of almond milk are supplemented with calcium, vitamin A, and vitamin D.
Pros of almond milk
- It’s low in calories.
- It’s typically fortified to be a good source of calcium, vitamin A, and vitamin D.
- It’s vegan and naturally lactose-free.
Cons of almond milk
- It’s not a good source of protein.
- It may contain carrageenan, which may cause digestive issues in some people.
- There are some environmental concerns about the amount of water used to cultivate almonds.
Soy milk
Soy milk is made from soybeans and filtered water. Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life.
One cup of unsweetened soy milk has:
- about 80 to 100 calories
- 4 grams of carbohydrates (sweetened varieties have more)
- 4 grams of fat
- 7 grams of protein
Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.
Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium.
Pros of soy milk
- It’s a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium.
- It contains as much protein as cow’s milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk.
- It contains very little saturated fat.
Cons of soy milk
- Soy is a common allergen for both adults and children.
- Most of the soy produced in the United States comes from genetically modified plants, which is a concern to some.
Rice milk
Rice milk is made from milled rice and water. As with other alternative milks, it frequently contains additives to improve consistency and shelf stability.
It’s the least likely of all milk products to cause allergies. That makes it a good choice for people with lactose intolerance or allergies to milk, soy, or nuts.
Rice milk contains the most carbohydrates per cup, providing about:
- 120 calories
- 22 grams of carbohydrates
- 2 grams of fat
- little protein (less than 1 gram)
While rice milk can be fortified with calcium and vitamin D, it’s not a natural source of either, just like soy and almond milk. Rice has also been shown to have higher levels of inorganic arsenic.
The Food and Drug Administration (FDA) recommends not relying solely on rice and rice products, especially for infants, children, and pregnant women.
The American Academy of Pediatrics takes a similar stance, suggesting to focus on a variety of foods and to avoid depending on just rice or rice products.
Pros of rice milk
- It’s the least allergenic of milk alternatives.
- It can be fortified to be a good source of calcium, vitamin A, and vitamin D.
- Rice milk is naturally sweeter than other milk alternatives.
Cons of rice milk
- It’s high in carbohydrates, so it’s the least desirable choice for people with diabetes.
- It’s not a good source of protein.
- Eating too much of a rice product may pose a health risk for infants and children due to inorganic arsenic levels.
Coconut milk
Coconut milk is made from filtered water and coconut cream, which is made from grated mature coconut flesh. In spite of its name, coconut isn’t actually a nut, so people with nut allergies should be able to have it safely.
Coconut milk is more accurately referred to as “coconut milk beverage” because it’s a more diluted product than the type of coconut milk used in cooking, which usually is sold in cans.
As with other plant-based milk alternatives, coconut milk often contains added thickeners and other ingredients.
Coconut milk contains more fat than the other milk alternatives. Each cup of unsweetened coconut milk beverage contains:
- about 50 calories
- 2 grams of carbohydrates
- 5 grams of fat
- 0 grams of protein
Coconut milk beverage doesn’t naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.
Pros of coconut milk
- Coconut milk is safe for most people with nut allergies.
- It can be fortified to be a good source of calcium, vitamin A, and vitamin D.
Cons of coconut milk
- It’s not a good source of protein.
- It may contain carrageenan, which may cause digestive issues in some people.
NB- What is lactose intolerance?
Lactose intolerance is a very common digestive problem. In fact, it affects around 65% of the world’s population. Interestingly, it’s most prevalent in Asia and South America, but much less common in parts of the Western world, including North America, Europe, and Australia.
Those who have it don’t have enough of an enzyme called lactase, found in the gut. Lactase is needed to break down lactose, the main sugar found in milk.
Without lactase, lactose can pass through the gut undigested and cause unpleasant symptoms, including:
- nausea
- pain
- gas
- bloating
- diarrhea
Fear of developing these symptoms can lead people with this condition to avoid foods that contain lactose, such as dairy products. However, this isn’t always necessary, as not all dairy foods contain enough lactose to cause problems for people with an intolerance.
In fact, it’s thought that many people with an intolerance can eat up to 12 grams of lactose a day without experiencing any symptoms. To put that in perspective, 12 grams is the amount found in 1 cup (230 ml) of milk.
Lactose intolerance effects everyone differently. For some people 12 grams may still be too much. It’s important to be aware of your own symptoms and how much lactose you can handle.
Also, remember that the 12 gram estimate is for the whole day. So if you have a glass of milk, then butter on your bread and cream in your coffee, you will be over the 12 grams, despite choosing low lactose options.
Things to keep in mind while choosing an alternative to milk
Nutritionist Bhakti Kapoor explained that while non-dairy milk options have “skyrocketed in popularity”, one needs to know how these milk alternatives stack up against the “long-time staple cow milk”
There are many reasons why a person may choose to not consume milk. Some of these may be because of health issues, and at other times, it can be a dietary preference.
Whatever may be the case, before you choose to skip milk and add an alternative to your menu, keep certain things in mind.
Nutritionist Bhakti Kapoor took to Instagram recently to explain that while non-dairy milk options have “skyrocketed in popularity”, one needs to know how these milk alternatives stack up against the “long-time staple cow milk”.
“Cow’s milk remains the most popular option, especially for children. [It] offers a good balance of naturally-occurring calories from fat, protein and essential vitamins and minerals, like vitamin D and calcium, providing key nutrients [that] kids need for growth and development,” Kapoor mentioned in the caption.
She added that when looking for milk substitutes, consider the following:
🥛Look for a nutritional profile that’s similar to real milk.
🥛Choose unflavoured and unsweetened options and beware of hidden sugars.
🥛Whenever possible, avoid additives.
🥛Avoid any product that could trigger allergies.
“In terms of adding a splash to your coffee in the morning, almond milk works well. When it comes to baking, soy milk or oat milk can be great substitutes. In most recipes, you can swap any milk alternative for milk in a 1:1 ratio,” the expert said.
She also added a list of dos and don’ts while choosing an alternative; read on.
Choose it when,
– you have an allergy to milk
– it is a personal/ethical decision
– you have a specific medical reason
– you do not enjoy milk and know what nutrients to replace
Do not choose it when,
– diet culture tells you so
– a documentary scares you into doing it
– you like the taste of real milk but are forcing yourself to make a switch
– you think every alternative is nutritionally equivalent to actual milk
Prof. RJ Naik,NDDB
Reference-On Request.
Image-credit Google
