Thirty minutes of jogging can burn 300 calories. Do that five days every week and you could lose almost two extra pounds per month (Source:How Many Calories? @HowManyCaloriee )
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Showing posts with label milk substitute. Show all posts
Showing posts with label milk substitute. Show all posts
Wednesday, November 4, 2015
Lose Weight Now! Get Jogging!
Thirty minutes of jogging can burn 300 calories. Do that five days every week and you could lose almost two extra pounds per month (Source:How Many Calories? @HowManyCaloriee )
Sunday, July 26, 2015
10 Healthy Foods I Dislike & Regret Buying
① Chia seeds & chia pudding -
The gooey texture and appearance is off putting. I do not mind using it within muffin batters. |
| ☑ Pricey |
② Hemp Seeds-
The soft texture of the seeds is great but the strong musty (earthy) taste is not welcomed. When added to smoothies or oatmeal it imparts a noticeable taste. I however, enjoy and find hemp milk quite tasty. |
| ☑ Pricey |
③ Stevia-
☑ Pricey
④ Coconut
Flour
Boy, oh boy, Coconut flour is one of the most challenging gluten-free flours I have tested out. It soaks up a lot of water, it requires a binder (e.g. egg), products made with it can have a grainy texture, etc. etc. I honestly, made 3 recipes with this and I gave up.
⑤ Unsweetened
Almond milk (homemade or store-bought)-
I will stick to chewing my almonds, considering it is packed with more nutrition that unfortified almond milk per ounce.
⑥ Seaweed
⑦ Carielle or Bitter melon-
The vegetable, despite it's health and nutritional properties is really bitter. It smells really good when fried but the bitterness is just to strong for my taste buds.  |
| source |
⑧ Quinoa-
It tastes bland when cooked without herbs or spices but the miniature seeds are creepy.  |
| ☑ Pricey |
⑨ Coconut
oil and Olive oil-
These impart a strong flavour on foods. I will stick to sesame oil and use coconut oil and olive oil in my hair.
⑩ Whole-wheat /Whole-Grain
 |
| ☑ Pricey |
Thank you for reading!
What are the health foods you dislike?
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Healthy Food Hacks I Dislike
1) Frozen Banana "ice cream" for dessert
Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal.
When I first heard about this and the many positive reviews, I was amazed. I attempted making the frozen banana "ice cream" 3 times and
❶ it does not taste like ice cream,
❷ it does not have the same texture as ice -cream,
❸ it does not give me the same satisfaction as ice-cream and
❹ the texture when it melts is just weird
Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup.
For the record, here were my "banana ice-cream" experiences:
✦ The first attempt: I added too much liquid because I was unsure it would blend.
✦ The second attempt: It came out smooth, thick and creamy. However, it tasted just like cold puréed bananas.
✦ The third attempt: I added frozen strawberries for some added flavour, it came out pink and was tasty.
2) Do-It-Yourself Microwave Popcorn
I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me.
❶ Microwave Bowl method:
It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry.
❷ Microwave Bag Method:
I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!.
It should be noted,
✦ The bag method encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase.
✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl.
Bottom-lime: I will stick to the old-fashioned way of making popcorn.
3) Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad)
While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable. Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference.
Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it.
4) Coconut Milk as a Milk Substitute
Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes. In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird.
Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau.
5) Linseed Wraps (high-fibre; low-carb wrap)
I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make.
To clarify:
❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla
❷ One tortilla is made at a time; hence it is inefficient
❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg, the batter does not cook or bind
❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you.
Bottom-line: I will stick to regular wheat or corn tortillas
Video demo of the linseed wrap from Youtube user 'that'sveryjerry'
6) Cauliflower Pizza (low-carb pizza alternative)
I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again.
Bananas is one of those fruits, you either like it or not. I prefer my bananas fresh, whole and ripe. I am not a fan of banana chips, banana bread/muffins/cakes/fritters, banana punch or banana in oatmeal.
 |
| Tasty Banana Treat |
❶ it does not taste like ice cream,
❷ it does not have the same texture as ice -cream,
❸ it does not give me the same satisfaction as ice-cream and
❹ the texture when it melts is just weird
Bottom-lime: I will stick to eating my bananas fresh, whole and ripe; plain or with a drizzle of chocolate syrup.
For the record, here were my "banana ice-cream" experiences:
 |
| Frozen Banana "ice cream" |
✦ The second attempt: It came out smooth, thick and creamy. However, it tasted just like cold puréed bananas.
✦ The third attempt: I added frozen strawberries for some added flavour, it came out pink and was tasty.
2) Do-It-Yourself Microwave Popcorn
I love popcorn. I have always made my popcorn the old-fashioned way, using a deep pot, oil and popcorn kernels. However, upon hearing that I could skip the use of oil, I was intrigued. I attempted popping popcorn kernels using the microwave at least 3 times but this method is not for me.
❶ Microwave Bowl method:
It takes forever to pop, if you use the wrong bowl. On my first attempt, I used a ceramic bowl and the kernels took forever to pop. I re-tried it with a glass bowl, using the popcorn setting and it was tasty but dry.
❷ Microwave Bag Method:
I attempted this method without adding oil, it came out good but dry. However, when I tried coating the kernels with oil first, a number of kernels got burnt without popping...wastage!.
It should be noted,
✦ The bag method encourages portion control, seeing that only so much popcorn can fit in the bag without making a mess during the popping phase.
✦Seasoning & flavourings such as salt, black pepper, garlic powder, grated parmesan or cinnamon do not stick to the popcorn if no oil is used during the popping. They just coat the bottom of the bowl.
Bottom-lime: I will stick to the old-fashioned way of making popcorn.
3) Plain Yoghurt instead of Mayonnaise in Salads (tuna, chicken. potato salad)
While plain yoghurt and mayonnaise both have a creamy and thick texture, they are not interchangeable. Plain yoghurt has a tart flavour that changes the flavour profile of the food item. Depending on your taste buds, you may enjoy this flavour change but I do not. Adding more flavourings or seasoning make a slight difference.
Bottom-lime: I will stick to regular mayonnaise in those type of salads (tuna, chicken. potato salad) or go without it.
4) Coconut Milk as a Milk Substitute
 |
| Breakfast: 1 spoonful of coconut milk in my oatmeal |
Being from the Caribbean island of Trinidad and consuming coconut milk only within dishes such as callaloo and pelau. I never, considered using coconut milk as a milk substitute or a as a non-dairy creamer. Nevertheless, after trying it out in my oatmeal, eggless pancake batter, black coffee, green tea and Indian chai tea, it is not for me. Coconut milk enhances the creaminess of these items but the flavour of the food item also changes; not in a good way, with the exception of the pancakes. In the pancakes, the coconut milk positively enhanced the flavour but in the beverages and oatmeal, the flavour profile is weird.
Bottom-lime: I will stick to adding coconut milk to meal items such as callaloo and pelau.
5) Linseed Wraps (high-fibre; low-carb wrap)
I attempted this after reading an article about cholesterol on DailyMail Uk. These wraps serve as an alternative to wheat based or corn tortillas. However, it is quite tricky to make.
To clarify:
❶ Sometimes the batter will stick to the plate and you will end up with a broken tortilla
❷ One tortilla is made at a time; hence it is inefficient
❸ Whole egg or egg whites are essential to get the wraps to bind; when made without the egg, the batter does not cook or bind
❹ The linseed flavour is strong. If you do not like the taste of linseed then this recipe is not for you.
Bottom-line: I will stick to regular wheat or corn tortillas
6) Cauliflower Pizza (low-carb pizza alternative)
I enjoy cauliflower; steamed, baked or even as cauliflower rice but cauliflower pizza is a no, no. I first heard about this on Blogilates. I will admit I did not add the egg to the crust and this is probably was the reason for the pizza coming out soft, mushy and weird. After, viewing Chef John from Foodwishes recipe, I may one day try it again.
There you go folks, these are the 6 healthy food hacks I do not enjoy.
Thank you for reading!
What are the healthy food hacks you dislike?
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Wednesday, July 15, 2015
Gulp, Gulp, Banana Milk is Coming!
 |
| Protein content of non-dairy milk alternatives |
Bananas are a natural energy booster due to it being a carbohydrate rich fruit. It is also low in fat, protein and bone-building minerals such as calcium, vitamin D and phosphorus. Using non-fortified banana milk as a replacement for regular dairy-milk will pose a challenge depending on the function it serves in the diet. As a treat or snack or even post-workout snack, fortified or non-fortified banana milk will be fine. Even when fortified, banana 'milk' should be accompanied by a protein-rich food such as nuts, peanut powder, seeds, tofu, eggs etc. to balance out the high carbohydrate content.
Nevertheless, until banana milk is commercially available in a store near you, try the non-fortified, home-made version:
Banana Milk ( Taste of Home)
Ingredients
1 large ripe banana
1 cup milk
1-1/2 to 2 teaspoons sugar
1/2 teaspoon vanilla extract
Dash ground cinnamon, optional
Directions:
Place the first four ingredients in a blender; cover and process until smooth. Pour into glasses; sprinkle with cinnamon if desired. Serve immediately. Yield: 2 servings
Thank you for reading!
Try the banana milk and tell us, how it tasted.
Try the banana milk and tell us, how it tasted.
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
Read More: BANANA WAVE is the FUTURE
Thursday, June 4, 2015
Sensitive to Dairy: Got Lactose?
Consuming dairy products (milk, cheese, yoghurt, kefir, butter and ghee) in any form has been a controversial issue within recent times. Despite this, there are persons who enjoy dairy out of habit, convenience and for its nutrient composition.
On the upside, dairy products contain two forms of protein (whey and or casein), vitamin B12, riboflavin, choline, vitamin D, calcium, phosphorus, potassium and selenium. On the downside, it lacks fibre, it is rich in saturated fat and may contain hormones. Persons who have trouble digesting dairy fall into two major groups: lactose intolerant and lactose maldigestion. Lactose is the primary sugar (carbohydrate) found in dairy products. Lactose makes up 5% of milk's weight as such products made with milk will contain some level of lactose.
The difference between lactose intolerance and lactose maldigestion, reside with the symptoms and amount of lactase [enzyme] present in the gastrointestinal tract. Lactose intolerant persons lack the enzyme-lactase to fully digest lactose. Lactose is normally broken down by lactase [enzyme] in the small intestine; when there is no lactase present, lactose is broken down by the bacteria in the large intestine resulting in persons experiencing a number of symptoms ranging from loose stools, flatulence, bloating, lower abdominal cramping, nausea etc. Persons with lactose maldigestion, contain very small amounts of lactase [enzyme] and are able to tolerate varying amounts of lactose with zero to minimal side-effects.
However, for persons who enjoy diary but have trouble digesting it, there is hope.
Strategies to seamlessly cope with lactose containing products are:
1) Determining your lactose limit
2) Consuming dairy with other foods
3) Switching to lactose-free/lactose-reduced dairy products
4) Investing in over-the-counter- lactase supplements
5) Avoiding all dairy products
Option 1: Know your lactose limit
It is difficult to control when a food with lactose will be consumed, thanks to cross-contamination as such it is best to determine how much lactose your body can tolerate on a daily basis.
Doing this requires you to be very strategic with your food intake. Choose a day, record the amount of dairy product consumed, the type of product, and the symptoms experienced. This can be done once a week or how often you desire. While it may seem like an experiment, it is the best way to determine your lactose limit.
Example:
Monday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat Amount of dairy: 1 1/2 cups
Side-effects 3 hours later: bloating, flatulence (gassey), felt queasy, slight lower abdominal cramping and diarhoea
Friday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat Amount of dairy: 2 ounces (1/8 cup)
Side-effects 3 hours later: only bloating and flatulence
The following poster shares the lactose content in the different dairy products (click image to enlarge).
Option 2: Consume dairy with other foods.
Combining small amounts of dairy with other foods slows down the rate at which lactose reaches the intestines, thus giving the body enough time to breakdown enough lactose so that it does not cause an issue. Research indicates that most people with low levels of lactase can increase their lactose tolerance and comfortably consume 1 to 2 cups (8 oz.-16 oz.) of milk (or 24 g of lactose) with a meal daily (Suarez 1995 & Suarez 1997). However, this requires as little as 1/4 cup of milk to be consumed with a meal, 3 times a day over a consistent period (Purdue University, 2000).
It should be noted, dairy products containing primarily casein (e.g. cheddar or cottage cheese) and probiotics (e.g yoghurt and kefir) are the most tolerated forms of dairy in persons with lactose intolerance & maldigestion.
EXAMPLE of how to combine dairy include: Spoon some Greek yoghurt over a fruit bowl, eat a spoonful of yoghurt with a spicy meal or add a dallop of yoghurt to oatmeal etc.
Option 3: Consume lactose-free or lactose-reduced dairy products.
These are made from ultra-pasteurised, regular milk but the enzyme lactase is added during the processing. Lactose-free or lactose-reduced dairy products are often easier to digest and do not cause any side-effects because the added enzyme, breaks down 70-100% of lactose present.
It should be noted, these products tend to have a sweeter taste than regular milk because the lactase converts lactose into glucose, thus increasing the sweetness.
Next time you purchase lactose-free dairy milk, look at the ingredient list you would find a disclaimer saying: 'this ingredient [lactase] is not found in regular milk.'
Please bear in mind, these lactose-free dairy products can be quite pricey compared with regular milk, regular yoghurt and regular cottage cheese.
Option 4: Invest in some lactase-enzymes e.g. Lactaid or Dairy Ease
These are great items to have on hand especially when dining-out, as they breakdown about 70-90% of the lactose present. These lactose-enzyme tablets or drops can be purchased over the counter without a prescription. Some are fast acting, while others are slow acting, be sure to take it in an appropriate time frame to minimise any potential discomfort.
Option 5: Avoid all dairy products
Once dairy is avoided, the best way to get the vitamins and minerals present in dairy, is to incorporate fortified non-dairy ‘milks’ such as almond, soy, coconut, hemp etc. and eat a variety of food from other food groups. Non-dairy ‘milks’ aim to mimic the texture and appearance of dairy-milk but be aware, the nutritionally quality of non-dairy ‘milks’ varies greatly:
Most are low in protein (except soy and hemp) and total carbohydrates (except rice, oat-blends and the sweetened flavours)
Most have under 200 mg sodium per 1 cup
All are lactose-free and cholesterol-free
All have calcium, vitamin D & vitamin B12 added
Aside from this,
They can be pricey depending on the brand
May contain controversial ingredients (e.g. carrageenan, artificial flavours, BHT etc.)
May have a creamy to watery taste and mouth-feel
Whether these 'milk' alternatives can be used in the same way as milk, varies and requires experimentation. For example: using rice milk in recipes calling for buttermilk, may not work as well but using full-fat coconut milk instead of dairy creamers well in coffee drinks.
Disclaimer: While the consumption of dairy is not a requirement for adults, these strategies are aimed at those who enjoy dairy products or those who are tired of experiencing the side effects of the unintentional ingestion of lactose.
References:
Suarez F, Savaiano D, Levitt MD. A comparison of symptoms after the consumption of milk or lactose‐hydrolyzed milk by people with selfreported severe lactose intolerance. N Engl J Med. 1995;333:1‐4.
Suarez F, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. AmJ Clin Nutr. 1997;65:1502‐1506.
Purdue University. "Lactose Intolerant? Get Milk." ScienceDaily. ScienceDaily, 27 January 2000.
On the upside, dairy products contain two forms of protein (whey and or casein), vitamin B12, riboflavin, choline, vitamin D, calcium, phosphorus, potassium and selenium. On the downside, it lacks fibre, it is rich in saturated fat and may contain hormones. Persons who have trouble digesting dairy fall into two major groups: lactose intolerant and lactose maldigestion. Lactose is the primary sugar (carbohydrate) found in dairy products. Lactose makes up 5% of milk's weight as such products made with milk will contain some level of lactose.
The difference between lactose intolerance and lactose maldigestion, reside with the symptoms and amount of lactase [enzyme] present in the gastrointestinal tract. Lactose intolerant persons lack the enzyme-lactase to fully digest lactose. Lactose is normally broken down by lactase [enzyme] in the small intestine; when there is no lactase present, lactose is broken down by the bacteria in the large intestine resulting in persons experiencing a number of symptoms ranging from loose stools, flatulence, bloating, lower abdominal cramping, nausea etc. Persons with lactose maldigestion, contain very small amounts of lactase [enzyme] and are able to tolerate varying amounts of lactose with zero to minimal side-effects.
However, for persons who enjoy diary but have trouble digesting it, there is hope.
Strategies to seamlessly cope with lactose containing products are:
1) Determining your lactose limit
2) Consuming dairy with other foods
3) Switching to lactose-free/lactose-reduced dairy products
4) Investing in over-the-counter- lactase supplements
5) Avoiding all dairy products
It is difficult to control when a food with lactose will be consumed, thanks to cross-contamination as such it is best to determine how much lactose your body can tolerate on a daily basis.
Doing this requires you to be very strategic with your food intake. Choose a day, record the amount of dairy product consumed, the type of product, and the symptoms experienced. This can be done once a week or how often you desire. While it may seem like an experiment, it is the best way to determine your lactose limit.
Example:
Monday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat Amount of dairy: 1 1/2 cups
Side-effects 3 hours later: bloating, flatulence (gassey), felt queasy, slight lower abdominal cramping and diarhoea
Friday: The only dairy product consumed for the day is as followed:
Type of dairy: Milk, full-fat Amount of dairy: 2 ounces (1/8 cup)
Side-effects 3 hours later: only bloating and flatulence
The following poster shares the lactose content in the different dairy products (click image to enlarge).
 |
| Data sourced from USDA nutrient database |
Combining small amounts of dairy with other foods slows down the rate at which lactose reaches the intestines, thus giving the body enough time to breakdown enough lactose so that it does not cause an issue. Research indicates that most people with low levels of lactase can increase their lactose tolerance and comfortably consume 1 to 2 cups (8 oz.-16 oz.) of milk (or 24 g of lactose) with a meal daily (Suarez 1995 & Suarez 1997). However, this requires as little as 1/4 cup of milk to be consumed with a meal, 3 times a day over a consistent period (Purdue University, 2000).
It should be noted, dairy products containing primarily casein (e.g. cheddar or cottage cheese) and probiotics (e.g yoghurt and kefir) are the most tolerated forms of dairy in persons with lactose intolerance & maldigestion.
EXAMPLE of how to combine dairy include: Spoon some Greek yoghurt over a fruit bowl, eat a spoonful of yoghurt with a spicy meal or add a dallop of yoghurt to oatmeal etc.
These are made from ultra-pasteurised, regular milk but the enzyme lactase is added during the processing. Lactose-free or lactose-reduced dairy products are often easier to digest and do not cause any side-effects because the added enzyme, breaks down 70-100% of lactose present.
It should be noted, these products tend to have a sweeter taste than regular milk because the lactase converts lactose into glucose, thus increasing the sweetness.
Next time you purchase lactose-free dairy milk, look at the ingredient list you would find a disclaimer saying: 'this ingredient [lactase] is not found in regular milk.'
Please bear in mind, these lactose-free dairy products can be quite pricey compared with regular milk, regular yoghurt and regular cottage cheese.
These are great items to have on hand especially when dining-out, as they breakdown about 70-90% of the lactose present. These lactose-enzyme tablets or drops can be purchased over the counter without a prescription. Some are fast acting, while others are slow acting, be sure to take it in an appropriate time frame to minimise any potential discomfort.
Option 5: Avoid all dairy products
Once dairy is avoided, the best way to get the vitamins and minerals present in dairy, is to incorporate fortified non-dairy ‘milks’ such as almond, soy, coconut, hemp etc. and eat a variety of food from other food groups. Non-dairy ‘milks’ aim to mimic the texture and appearance of dairy-milk but be aware, the nutritionally quality of non-dairy ‘milks’ varies greatly:
Most are low in protein (except soy and hemp) and total carbohydrates (except rice, oat-blends and the sweetened flavours)
Most have under 200 mg sodium per 1 cup
All are lactose-free and cholesterol-free
All have calcium, vitamin D & vitamin B12 added
Aside from this,
They can be pricey depending on the brand
May contain controversial ingredients (e.g. carrageenan, artificial flavours, BHT etc.)
 |
| Protein content of 'milk' alternatives from highest to lowest (L-R) |
Whether these 'milk' alternatives can be used in the same way as milk, varies and requires experimentation. For example: using rice milk in recipes calling for buttermilk, may not work as well but using full-fat coconut milk instead of dairy creamers well in coffee drinks.
￮
￮
￮
Hope this post helps however, please talk with a health care provider or a registered dietitian, if more information is needed.
Disclaimer: While the consumption of dairy is not a requirement for adults, these strategies are aimed at those who enjoy dairy products or those who are tired of experiencing the side effects of the unintentional ingestion of lactose.
Thank you for reading!
Leave a ⓒⓞⓜⓜⓔⓝⓣ below
References:
Suarez F, Savaiano D, Levitt MD. A comparison of symptoms after the consumption of milk or lactose‐hydrolyzed milk by people with selfreported severe lactose intolerance. N Engl J Med. 1995;333:1‐4.
Suarez F, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. AmJ Clin Nutr. 1997;65:1502‐1506.
Purdue University. "Lactose Intolerant? Get Milk." ScienceDaily. ScienceDaily, 27 January 2000.
Thursday, July 19, 2012
Commercial Non-Dairy 'Milk' Substitutes
People who chose to eliminate milk derived from animals for whatever reason, now have a wide array of commercially made 'milk' alternatives to choose from.
Their choices include:-
❥ Nut Milk e.g. Almond milk, Cashew Milk, Hazelnut Milk
❥ Fruit Milk e.g. Coconut Milk
❥ Grain Milks e.g. White Rice Milk, Brown Rice Milk and Oat Milk (Oat Drink)
Whether these options can be used and applied in the same way as traditional milk is debatable. Nevertheless from a nutrition standpoint, the nutritional content of many non-dairy milk substitutes outrank the nutritional content of many commercial animal derived milks, in many aspects.
 |
| TABLE ABOVE SHOWS THE NUTRITIONAL CONTENTS OF MILK AND NON-DAIRY MILK ALTERNATIVES (Click image for a larger view) |
❣ Coconut Milk contains the most calories per 8 fluid ounce (fl. oz.) serving, with 80% of its calories coming from fat; mainly saturated fat (or easily digested short-medium chain fatty acids).
❣ Almond and Skimmed milk contain the least calories per 8 fl. oz. serving, with the majority of their calories coming from carbohydrates.
❣ Rice Milk is carbohydrate rich, with 80% of its calories coming from carbohydrates.
❣ Coconut Milk contains the most fibre and most saturated fat per 8 fl. oz. serving.
❣ Soy Milk contains the most sodium while the sodium content of coconut milk per 8 fl. oz. serving is the lowest.
❣ Coconut Milk and Soy milk have protein contents comparable to dairy milk.
❣ The carbohydrate content of milk is lower than most non-diary milks but unlike the non-dairy milks, the carbohydrate present is primarily natural sugars and not added sugar/sweetener.
Gathering standardised nutrition information for the milk alternatives is rather challenging for two reasons. One, the USDA’s Online Nutrient Database does not have a standard nutrition reference for any of the milk alternatives, except for coconut milk. Two, the nutritional content of 'milk' alternatives varies drastically among brands due to each company having their own formula for making and flavouring the ‘milks’. For instance, some ‘milks’ contain thickening agents, evaporated cane juice, added vitamins and minerals, along with controversial ingredients such as carrageen and natural flavours.
In all, compared with traditional milk, non-dairy milks hold their own nutrition-wise. Many ‘milk’ substitutes come fortified and flavoured thus improving their micro-nutrient and flavour profiles. It is suggested to do a taste test among the brands until you find one with a flavour, texture (mouth-feel) and nutritional profile that is to your liking.
SUGGESTION: "Using coconut milk in your morning coffee as a non-dairy creamer works seemingly well. The high fat content of the coconut gives a similar, rich & creamy taste/mouth-feel to that of the dairy creamer," says Lauren O'Connor, MS, RD of Nutri-Savvy. In addition, it provides a healthy dose of easily digested short-medium chain fatty acids.
NOTE: Using non-dairy ‘milks’ as a replacement for dairy milk in your favourite recipe may require some trial and error, at first to see which type works best. (E.g. Almond vs. Soy milk in your Bran Flakes cereal or Soy milk vs Rice Milk in a vegan roux)SUGGESTION: "Using coconut milk in your morning coffee as a non-dairy creamer works seemingly well. The high fat content of the coconut gives a similar, rich & creamy taste/mouth-feel to that of the dairy creamer," says Lauren O'Connor, MS, RD of Nutri-Savvy. In addition, it provides a healthy dose of easily digested short-medium chain fatty acids.
For a listing of some familiar brands of dairy 'milk' alternatives visit tumblr
Thank you for reading!
Leave a ⓒⓞⓜⓜⓔⓝⓣ below.
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