Dairy products are noted for their health benefits. You have likely heard your elders say that a glass of milk will support bone health, promote mental well-being, and boost your immune system. But what if you are lactose intolerant? Is there any alternative to dairy products for you? The answer is yes.
Best plant-based substitutes for common dairy and milk products
Listed below are easily available alternatives to common dairy and milk products you can integrate into your dietary regimen.
1. Soy milk
Soy milk is prepared using soybeans and water. A cup provides 4g of fat, 7g of protein, and approximately 80 calories, making it suitable for weight loss. Moreover, soy milk contains phytonutrients in the form of isoflavone. These nutrients help improve bone health and lower the risk of certain types of cancers.
2. Avocados
Ripe avocados are a perfect alternative to butter. You can use them to prepare sandwiches and salads, or blend them with other ingredients to make chutneys to complement parathas.
Regarding nutritional content, a whole medium avocado has 13 grams of carbohydrates, 11 milligrams of sodium, 22 grams of fat, and 3 grams of protein. Avocados also contain folate, aiding cell division and repair.
3. Coconut milk
Derived from the grated meat of ripe coconuts, coconut milk is produced by mixing it with water and straining it to extract the liquid. It contains healthy fats like medium-chain triglycerides and is rich in potassium, magnesium, and iron.
Coconut milk is recommended for treating inflammation due to its high antioxidant content.
4. Almond milk
Almond milk is great for losing weight or achieving glowing skin. It is prepared with almond butter mixed with water or whole almonds. When you drink it directly, it tastes a bit nutty; hence, it is recommended to add it to smoothies for a sweet flavour.
The nutritional content of a cup or 240 ml of almond milk includes a gram of protein, around 2.5 grams of fat, and 2 grams of carbohydrates. Its calorie content of around 30-35 is 75% less than what is found in cow's milk.
Conclusion
Switching to a plant-based diet doesn’t mean you have to give up the comfort and taste of your favourite dairy products. You can enjoy milk, butter, and even ice cream with many vegan alternatives without compromising flavour or nutrition.
However, despite obtaining high nutritional content from the options above, preparing yourself for any health-related challenges is crucial. That is where investing in health insurance becomes essential, ensuring peace of mind with financial coverage.