TIPS FOR CHOOSING THE BEST MILK FOR YOUR FAMILY

Milk has been considered as the important nourishing food. The abundance of calcium in milk is vital for your bones and teeth. In addition to this, milk contains more than 9 essential nutrients including carbohydrates, protein, fats, vitamins, and minerals. If you keep the habit of drinking milk from an early age, it will definitely offer you good eyesight, help to boost red blood cell count, contribute proteins as required by the body for repair and growth, provide magnesium for muscles, phosphorus for energy, and potassium for the trouble free functioning of the nerves. All these essential nutrients support for the satisfactory functioning of the body system, and keep you live invigorated right through the years.
Currently, a number of milk alternatives are available in the market. To choose the right milk for your health, you must be aware of the different vital nutrients present in each milk type.

Cow’s milk or Diary milk
Cow’s milk is the most usually used dairy milk, as it is a fine source of high-quality protein. It is obviously rich in B vitamins, calcium, and so many vital minerals. It is as well frequently fortified with vitamins A and D, thus making the same an absolutely nutritious food for adults as well as children. Most usually taken cow or dairy milk provides adequate vital nutrients for building up strong bones, and teeth. One cup milk gives about 8 grams of protein, and includes a natural sugar called lactose. From the different milk types, individuals like to choose milk based on fat, and calorie content. However, diary milk may be unsuitable for individuals with dairy allergies or lactose intolerance. If considering saturated fat intake, and calorie, whole milk may not be the best option.

One of the major reasons why people opt for plant-based milk products is to evade the symptoms of lactose intolerance, or the allergic health issues caused by cow milk protein. As per the estimation of doctors, the occurrence of this type of allergy is 2 to 5 percent in children under 3 years. However, the rate of prevalence of this allergy is found lesser in adults. So, some people consider plant-based milk products as suitable alternatives to cow’s milk. According to them, such vegetable milks are healthier, ethical, and more sustainable options when compared to the quality of cow’s milk.

Camel milk

Camel milk is a good source of essential antioxidants, which are capable to avert damages happening to your cells that may later lead to serious diseases such as cancer, diabetes, and heart diseases  When compared to other types of milk, camel milk contains only fewer levels cholesterol and sugar, whereas the quantity of vitamins and minerals is very vast. Camel milk is found to be the closest natural alternative to human breast milk. Similar to breast milk, which safeguards newborn babies from various health issues, camel milk can also provide a lot of health benefits to human beings. Those who are allergic to various milk products, camel milk are the best alternative. This is because of the existence of a diverse milk protein available in camel milk. Camel milk protects against diabetes also. As it is less allergenic than cow milk, it is highly suggested by people who have been suffering from autoimmune sickness. Since the concentration of lactose is less than the cow milk, camel milk is highly beneficial to those who are lactose intolerant.

Long life milk

The name long-life milk is being used to refer the milk that has undergone special process to help it last longer in the absence of refrigerator or other chilled setting. As the long life milk contains the same essential nutrients as other milk types, it can be used as a suitable alternative to ordinary milk. The main difference between ordinary fresh milk and long-life milk is the way of processing. For preparing pasteurized milk, ordinary fresh milk is heated to 74°C for 15 seconds. Long-life milk is heated to 140°C for two seconds, and then packed well in a hygienic environment.

As the long life milk is treated in high temperature, there happens a mass reduction of bacteria and heat-resistant enzymes, when compared with regular milk that has undergone pasteurization process. This enables them to fulfill a comprehensive shelf life. In general, long life milk can be kept in a food store for up to six months. But, if it is opened once, it has to be kept under proper refrigeration. In this manner they can be used like ordinary fresh milk for about seven days. Long life milk is also referred as ultra heat treatment (UHT) milk. UHT or Long life milk is sold in variant forms known as low fat, reduced fat, and full-fat. They can also be purchased as modified and skimmed forms.

Almond milk

Almond milk is a suitable alternative to Diary milk. With a pleasing taste and quality, almond milk has been chosen as a perfect dairy milk substitution. Ground almonds, water, and, sometimes a sweetener are used to prepare almond milk, the popular milk alternative. It is with low calorie, and contains no cholesterol, or saturated fat. This milk alternative is an excellent source of vitamin A, D, E, and magnesium. If not fortified, almond milk is not a good source of calcium. In addition, it contains only low protein.

Soy Milk

This milk substitute is produced from soybeans. Soy milk is valuable plant-based milk. As this milk type offers protein, the content is similar to protein-rich cow’s milk. Soy is known to be heart-protective, and offers wholesome unsaturated fats, with minimum saturated fat content. Those who have dairy milk allergy issues, soy milk are the suitable choice. This milk type contains high amounts of protein with lesser amounts of carbohydrate when compared to dairy milk. It offers positive effects on both bone and heart health.

Cashew milk

With rich creamy nature, cashew milk mostly represents the common dairy milk type. It is generally with lesser calories, and need not worry about lactose intolerance. Cashew milk offers an enviable creamy nature with 25% fewer calories than available skimmed milk types. When fortified, cashew milk is an excellent source of calcium, vitamins A, D, and B-12. It is not a good source of protein when compared to cow’s milk.

Coconut milk

This milk substitute is usually prepared from the white, meaty flesh of tropical coconut. Coconut milk is available in various forms. Thick coconut milk is generally packed in cans, whereas thin variant is available in milk cartons. Nevertheless, the coconut milk available in cartons is a common dairy-free milk substitute. Coconut milk is suitable for individuals vulnerable to lactose intolerance, or common type allergies. Commercial coconut milk is naturally fortified with calcium and vitamin D, for making the product a bone health supportive variety. Coconut milk contains high amounts of fat, especially in its canned form. When compared to other milk variants, coconut milk contains larger quantity of saturated fat.

Rice milk

Among the other available milk substitutes, rice milk mostly supplies the utmost amount of calories. Rice milk is prepared from brown rice syrup, boiled rice, and brown rice starch.  Naturally occurring, rice milk possesses high sugar content. If you are allergic to nut, soy and cow’s milk varieties, you can confidently use rice milk, without worrying about the lactose intolerance issues. If the rice milk is fortified with calcium, the same could comfortably offer reliable bone support. Since, rice milk contains high carbohydrate, and low protein, it is not recommended for individuals suffering from diabetes, and also for individuals requiring high protein.

Oat milk

To eat a bowl of whole grain oats is very nutritious. However, drinking oat milk made by soaking whole grain oats cannot offer the same health benefit that may obtain by simply eating the oats. Oat milk is naturally sweeter than the whole grain oats. The soluble fiber present in the oat makes the oats milk a bit creamier. This soluble fiber absorbs water, and turns out to be a gel during digestion, which in turn supports slow digestion, and keeps you absolutely fit throughout. It can also help you to normalize blood sugar levels. Moreover, the soluble fiber in oat milk is capable to lessen the cholesterol levels, and thus assists to reduce major heart problems

Hemp milk

Hemp milk is prepared from ground, soaked hemp seeds. This milk does not contain the psychoactive constituent present in the Cannabis sativa plant. Protein and healthy omega-3 as well as omega-6 unsaturated fats are abundant in hemp seeds. As a result, these nutrients are slightly higher in hemp milk than available from other plant milks.

All milk and milk substitutes offer a variety of health benefits, and help you reduce cholesterol, improve antioxidant intake, keep you away from allergy, and make you safe from conditions such as lactose intolerance. But for choosing the right milk, you must be well versed with the vital nutrients present in the various milk types. Also, remember to check the labels regarding ingredients present in the different vegetable milk alternatives.