Lactose Intolerance or becoming vegan, whatever your reason, non-diary products are making their way into every runner’s daily diet, says Nandini Reddy.
The diary market has faced many lows since early 2011 because of contamination and accusations of chemical enhancers in cattle feed. This has lead to a wave of people switching to alternative forms of milk including nut milk, grain milk and bean based milk. Fitness enthusiasts looking for alternatives without the fat content of milk and people switching to vegan diets have been the biggest adopters of the alternative milk trend.
Like every good food it is important to understand why their alternative milk forms are good and bad for us. Let us consider the various factors that you would need to weigh in before switching over to a particular milk alternative.
Nut milks are power houses of nutrients such as Vitamin E, magnesium, selenium, zinc, pottassium, phosphorous and calcium. They also contain flavonoids which are lower the levels of bad cholesterol. On the downside nut milk and rice milk are low in protein and calcium and lack Vitamin D and B12 which are essentially found in animal milk. Soy and Rice milk are also great sources of nutrients and have no saturated fats. They have have anti-oxidants that help in supporting the immune system.
Nut milk definitely taste better than any other milk even diary. Rice milk is bland so it blends well as it does not affect the taste. Soya milk has a specific taste that will grow on you. These milks can be added to most breakfast cereals and can also be had alone. For cooking, coconut milk has always been the favourite but almond and cashew milks are also finding their way into desserts as great alternative to cow milk.
Alternative milks all have the right nutrient values to promote cardio-vascular health. Blood pressure and cholesterol are lowered because of the magnesium rich composition of these milks. Rice milk helps increase iron and copper in your blood thus boosting red blood cell production, and giving you better oxygenation and vitality. Soy is a good alternative if you want to add more protein but its continued use isn’t recommended for women because of its high phytoestrogen content. Rice milks are very starchy and are not suitable for diabetics.
Alternative milks are more expensive than cow’s milk. Most of them retail at nearly twice or thrice the cost. Most of them are hard to find and are generally available at specialty stores in big cities. Using online sources and buying in bulk might prove more economical in the long run as the shelf life of sealed packages is from 6 months to one year.
Whether its change in lifestyle or beat an allergy or just for overall health, alternative milks do have a space in our diets.