What to drink instead of cow's milk and why athletes need it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Mix a protein shake and not feel heavy in your stomach, start the day with a lactose-free breakfast without giving up your usual oatmeal, make healthy smoothies or puddings with any berries, bananas or melons - in nine out of ten cases, plant milk can serve as a good alternative to animals.

There are many reasons to stop drinking cow's milk: allergies, lactose intolerance, digestive problems or gastronomic dislike. In order not to completely abandon milk as such, you can try its herbal counterparts.

We looked at five alternatives to cow's milk and tried to find out which of them would be the ideal replacement for the usual product in any given situation.

Almond milk

Industrial production of almond milk is simple: the peeled nut is ground into flour, which is diluted with water. The resulting mixture is filtered, removing solid impurities, after which the liquid is poured into a container (usually a tetrapak with an almost infinite shelf life).

pros

Almond milk does not contain saturated fat, it is low in calories (30-60 kcal per glass) and is rich in vitamin E. In addition to natural vitamins, almond milk is enriched with synthetic antioxidants. This is necessary in order to better recover from hard training.

Minuses

Like almost any other plant-based milk, almond mixture contains emulsifiers like carrageenan, which is usually obtained from dry seaweed.

There is information on the Web about the dangers of almond milk: with prolonged use, carrageenan can lead to intestinal dysbiosis. However, opponents of herbal mixtures are usually silent that the evidence base for these studies is weak: carrageenan was tested in laboratory mice. At the same time, the animals did not receive any other food. Therefore, drinking almond milk in small quantities (up to a liter per day) is more beneficial than harmful.

Soy milk

The cheapest cow's milk substitute on the list, but by no means the worst. Soy milk has been used in cooking for decades and is the first cow's milk substitute to be produced commercially. For its production, soybeans are crushed and then squeezed. The resulting liquid is then either poured into a container, sold as ready-made milk, or (more often) evaporated to obtain a milk concentrate.

pros

Looking ahead, soy protein is the best of all plant proteins. One glass of soy milk contains up to 8 grams of protein, which is about the same as cow's milk.

Soy milk is a good source of potassium and lowers high blood pressure.

Minuses

The main argument on which the criticism of soy protein is based is its amino acid composition: it is not as complete as in cow's milk, so it will not be possible to use a soy product as the main source of protein.

The second paragraph, according to which soy is usually criticized, is the presence in its composition of substances that, entering the male body, are converted into the female hormone estradiol. In other words, the use of soy, although insignificant, still inhibits the production of testosterone. This means that girls can use soy as a source of protein, but men are highly undesirable (unless we are talking about soy protein isolate, but that's a completely different story).

It is also worth remembering that soy milk is completely tasteless. Foreign manufacturers like to add various fragrances to it, which improve the taste of the product, but spoil its composition and quality. If you decide to drink soy milk, take domestic and cheap one.

Cashew milk

Cashew nuts are best for making plant-based milk. The milk from it has a creamy texture, a really pleasant taste and a sweet smell.

pros

Cashew nut itself is rich in nutrients, vitamins and trace elements, however, manufacturers add calcium, vitamin D, B 12 and zinc to milk made from this nut. The latter is involved in dozens of enzymatic reactions, metabolic processes and testosterone production.

In addition, cashew milk is low in calories: one glass contains about 25-60 kcal.

Minuses

The downside to cashew milk is that it is a highly diluted product. Count for yourself: in a glass of these nuts there are about 800 kcal, in a glass of milk there are about 25 kcal of them. It turns out that manufacturers "cut" the nutritional properties of the product by more than 20 times. At the same time, the milk really does resemble the taste of the nut from which it was made.

Coconut milk

Coconut milk is not coconut water as many people think. It is produced by mixing the liquid obtained by pressing the pulp of the coconut with water.

pros

The main advantage of coconut milk is considered to be medium fatty acids that accelerate metabolism. Hypothetically, this can be attributed to its "tropical" taste, but this is very subjective, so it cannot be considered a full-fledged dignity.

Minuses

Coconut milk can be a stretch to link to fitness. It is practically protein-free and devoid of the fiber found in coconut. This is more water than milk, and it can only work for complex dishes.

Rice milk

Rice milk is made from white rice, which is boiled for a long time, after which it is crushed until smooth and poured with water. Next, enzymes are added to the mixture that convert starch into sugar.

pros

Rice milk is one of the few foods that are virtually non-allergic. It is ideal for those who cannot eat soy, nuts, or dairy products. Rice milk from supermarkets is often fortified with calcium and vitamin D.

Minuses

Rice milk has the highest glycemic index as it is made from the most starchy portion of the grains. Most of the rice milk sold in supermarkets is made from rice grown in Southeast Asia. There, the level of arsenic in the soil borders on an unsafe mark. Arsenic is considered a catalyst for cancer and heart problems - it's best to make your own rice milk if necessary.

Any vegetable milk is a good product to use when preparing various dishes: add to coffee, smoothies, dough, first and second courses, desserts and cocktails. At the same time, none of the types of plant milk in terms of amino acid profile can compete with cow milk - it is important to remember this when making a diet plan.