Love for plant-based milk is gaining momentum
A photo: GLOBAL LOOK PRESS
Love to vegetable milk is gaining momentum, because it is possible not only for vegetarians and people with lactose (milk sugar) intolerance, but also during fasting. And even now, those who are losing weight are actively starting to promote it, they say, you can perfectly lose weight with it. But is it worth giving up cow’s milk in favor of plant milk?
Let’s just comparable pros and cons of different drinks.
PROS AND CONS OF COW’S MILK
Pros: from the table they are obvious – a large amount of protein, which we need to build all the cells. Milk sugar (lactose) is the only carbohydrate in nature, which is part of the enzymes involved in the synthesis of fats, proteins, vitamins. That is, it participates in intracellular metabolism, the work of the brain and nervous system, as well as the heart, liver, and kidneys.
In addition, milk contains the “right” fat, which we need for many processes, including hormonal metabolism. And a lot of calcium, phosphorus, vitamins A, B and D in adequate amounts.
Minuses: causes allergic reactions. Moreover, some people are allergic only to milk foams – nausea, vomiting, urticaria. And this is not a joke – in milk foams, when milk is boiled, the structure of the protein changes and it becomes more dangerous for allergy sufferers.
There are people with poor digestibility of lactose – which causes bloating, seething, diarrhea.
People with low and high acidity of the stomach do not tolerate milk well (the process of milk processing in the stomach is disturbed, which also leads to discomfort).
In milk, as in any animal product, there is cholesterol, of course, not as much as in fatty meat, but nonetheless. Also antibiotics. They are used in the treatment of cows. And theoretically, milk from sick cows is not taken. In practice, alas … Now large manufacturers make sure that their products contain as few of them as possible, but they are still present in small quantities.
The technology for their preparation the same: nuts, cereals (seeds, sprouts) are thoroughly washed, soaked for several hours and mixed with water in a blender in a different ratio (depending on how thick the “milk” is needed). The resulting mass is filtered and diluted with water to the desired consistency,
“At home, you can do anything with the resulting milk – add sweet fruits, honey, syrup, cinnamon, vanilla,” says nutritionist Lyudmila Denisenko. – On an industrial scale, only sugar or sweeteners are usually added, which, as we understand, is not the best option.
1. Soy milk is the most famous.
It is it that is produced on an industrial scale as a substitute for cow’s milk.
Pros: compared to other plant analogues, it contains more protein, therefore it can be considered the closest to cow’s. Often the taste is almost indistinguishable from cream (the taste depends on the production technology)
Minuses: almost all soy is genetically modified. In addition, pesticides are often used for its production.
Due to the high level of phytic acid, it reduces the absorption of iron, calcium, zinc and magnesium.
Excess consumption can affect the endocrine system (contains a lot of phytoestrogens), so it is not recommended for pregnant women and children.
2. Coconut is the healthiest.
Pros: contains lauric acid, which strengthens the immune system, as well as vitamins B and C, useful enzymes for the digestive system. It also contains phosphorus, potassium, manganese. And also the necessary omega-3, 6, 9 fatty acids and amino acids. Moreover, the daily dose of omega and amino acids can be replenished with just a glass of coke milk.
And it also contains caprylic acid, which improves digestion, restores the intestinal mucosa and helps fight viruses.
And a plus for losing weight: contains triglycerides that promote the breakdown and removal of excess fat.
Minuses: the product is still exotic, so it can cause allergies. It is also contraindicated for those who suffer from fructose intolerance.
3. Almond – delicious and vitamin.
Pros: contains calcium, magnesium, zinc, manganese, iron, phosphorus and selenium, vitamins of groups B, E. Almonds are also one of the best sources of protein. And all this is perfectly digestible.
Minuses: contains a lot of polyunsaturated omega-6 fatty acids. And when there are too many of them, they can provoke inflammatory processes.
four. oatmeal – Prevention of heart disease.
Pros: oatmeal, like milk from it, is rich in beta-glucan – a special type of fiber that fights bad cholesterol, which means it is a good prophylactic against heart disease. Oat milk also contains globulin, a protein that is very similar in quality to an animal. .
Minuses: very often, to smooth out the almost absent taste, manufacturers generously add sugar.
Pros: does not contain gluten, so it is possible for people with celiac disease (gluten intolerance). Lots of calcium and vitamins, helps lower cholesterol levels.
Minuses: as with oatmeal – can be too sweet.
COMMENTS BY EXPERTS
1. Space for culinary fantasies
– Of course, both children and adults may have an individual intolerance to milk, – says our permanent expert, nutritionist Lyudmila Denisenko. – But it’s still not worth it to completely abandon it for those who like milk and like it. Here are just a few facts: a liter of milk per day covers the daily requirement of an adult for fat, calcium, phosphorus and vitamin B2 – riboflavin (an important vitamin for immunity). Half closes the daily need for protein, and a third – in vitamin A, C and B1 – thiamine. And many minerals. So to drink or not to drink milk – decide for yourself. Yes, vegetable milk also has its pros and cons, but still they cannot replace cow’s milk. Although, of course, it is still worth trying herbal analogues – at least to understand whether you like them or not.
For example, someone will realize that coffee with coconut milk is much tastier to him than regular coffee. And muesli is better with almonds.
Conclusion: vegetable analogues open up new culinary tastes and call for experiments.
2. Unexpected individual reactions are possible.
– Comparing cow’s and vegetable milk is not very correct, – says Mikhail Gavrilov, PhD, psychotherapist, specialist in eating behavior, member of the Institute of Functional Medicine. – Yes, there is less fat in vegetable analogues, there are macro- and micronutrients that are not in cow, but by the way, in some other plant products there are many times more of them. And in cow there is an important protein, and at the same time lactose and casein, which are rare, but still allergic. But each person may have their own individual reaction, and for example, an allergy to coconut milk may occur.
Conclusion: you need to approach any product wisely and try carefully.
3. Some people benefit from a milk detox.
General practitioner, author of the book “7 notes of health” by the publishing house “Komsomolskaya Pravda” Natalia Gorn recommends replacing milk with more healthy dairy products for his patients – hard cheeses, cheeses from sheep and goat milk, sour-milk products with short shelf life of normal fat content. And the milk itself is vegetable analogues. “I believe that without whole milk, almost all adults feel better. And many of my patients, after trying a milk detox, do not return to drinking milk, replacing it. dairy analogues”.
Conclusion: if the doctor recommends changing the diet, for example, giving up milk for a while – try it!