Dairy products have always been a perennial favourite for many people. From the beginning of time dairy has been a huge part of our diet however, changes in lifestyle have led to them following a vegan diet. Many people have opted to follow a vegan diet to get out of the vicious circle of mass production, health constraints and animal abuse. Following a vegan diet isn’t easy. But to make your choices faster, here are a few substitutes.
- Coconut Milk
Coconut milk has been used in Asian households since a very long time. And due to its rich texture and flavor, coconut milk is used as the substitute for cream in savory dishes. It is made of water and the white part of fully-grown coconuts. The levels of calories and carbohydrates in coconut milk are the least in all milk alternatives and it is best for reducing blood pressure levels and lose weight.
- Soy Milk
Soy Milk is usually made with soybeans or soy protein isolate mixed with vegetable oils to improve taste and consistency. The flavor is mild and creamy and it works best as a substitute in coffee or cereal. The nutrition value of soymilk is as good as cow’s milk but the calorie content is almost half. This makes it really good for people trying to lose weight.
- Almond Milk
Almond milk has only one-fourth of the calories, carbohydrates and fat compared to cow’s milk. It is either made of whole almonds or almond butter and water. It has a light, sweet, nutty taste that is suitable for desserts and baked goods.
- Rice Milk
Rice milk is naturally sweet and mild in taste. It is made of milled white or brown rice mixed with water and has a watery texture. It is great to drink on its own or with cereals, oatmeal, smoothies and desserts. In all, this milk substitute has the highest amount of carbohydrates and proteins among others. This makes rice milk a great option for growing kids or the elderly.
- Quinoa Milk
Quinoa milk is fairly new in the industry but quinoa is making its mark otherwise as well with its high nutritional value. Even in the form of milk, it is one of the best substitutes for protein intake and hence is very popular amongst vegans. It has a different taste and texture than other alternatives as it prepared by mixing quinoa seeds and water, which is usually consumed as a grain. The flavor is nutty and naturally sweet.
- Cashew Milk
Cashew milk is rich, nutty and creamy in taste with much lesser calories than cow’s milk. It is a great alternative as a creamer in coffee, desserts and a thickening agent in smoothies. It is made of raw cashews crushed with water or just cashew butter mixed with water. Like most nut-based milk alternatives, the pulp is strained. This process reduces its nutritional value making it unsuitable for those diets that require higher proteins.
- Oat Milk
Oat milk is basically a mixture of oats and water, with a few ingredients like vegetable oils, salts and gums to create the desired taste and texture. The taste is sweet and light and it can be used with cereals and smoothies. Oat milk contains a higher amount of protein, fiber, calories and carbohydrates.
These are a few options you can try which are available in the market but you can also try to make them at home. A vegan diet has its own list of pros and cons but otherwise as well these dairy alternatives can help you with many medical conditions. So, taste, try and find the right one for you but keep up without compromising on anything, there is always a way!
Shivani Mehra is a budding author and a hopeless poet, a learning enthusiast and a dreamer who believes her dreams come true through writing.