Irrespective of the fact that whether you are a vegan or dairy lover, it is important that you can feel your health. Eating habits and sentiments are always personal preferences, but, they should be able to sustain your health naturally.
Beyond its nutritional benefits, milk has a special importance in Indian culture. Because milk is thought to have purifying properties, people utilize it in religious ceremonies. Ghee or clarified butter serves as a purifier during funeral rites since it is revered as being pure and auspicious. It is revered as the source of fertility, abundance, and perpetual life.
We all know that milk comes from livestock, such as cows, buffaloes, or goats. However, we were also familiar with the concept of milk coming from plants. For instance, coconut milk has been utilized for generations in India. The five south Indian states are popular for using coconut milk extensively in their cooking and praising its flavor. Almond milk is famous on the subcontinent since the 1840s as a medicine and a nutritious beverage.
In 2022, plant-based milk’s acceptance is at an all-time high and will continue to grow. Indians are becoming more vegan or adopting ketogenic diets as they become more aware of what they eat and how it impacts both their health and the health of nearby animals. The assistance that Indians may offer to producers of peanut, cashew, oat, and coconut grows along with the industry’s expansion. To prevent consumer misunderstanding, the Food Safety and Standards Authority of India (FSSAI) issued a regulation prohibiting the labeling of plant-based milk and its by-products as milk products. Dairy supporters and vegans have engaged in a heated dispute over this legislation.
The most popular and widely used plant-based dairy milk alternatives, along with any potential advantages and disadvantages, are as follows:
Coconut Milk
To obtain coconut milk, the grated mature coconut flesh is used. Due to its high caloric content, it helps with muscular growth, endurance, and tiredness reduction. As a result of the milk’s anti-inflammatory, antibacterial, and antifungal characteristics, the risk of infection is lower, and the immune system is strengthened. Compared to cow milk, coconut milk has fewer calories. Thus, it is appropriate for ketogenic diets that promote weight loss.
Demerits:
However, keep in mind that consuming too much coconut milk might be dangerous. Extra coconut milk equals extra saturated fats, which contribute to weight gain. Additionally, it may cause gas production, diarrhea, or other stomach-related problems. You should consume coconut milk with caution if you have cardiovascular disease. It is because too much of it may alter the ratio between LDL and HDL cholesterol.
Almond Milk
Almond milk comes by combining water with ground almonds. Compared to cow’s milk, it has a somewhat thinner consistency and a faintly nutty flavor. Magnesium-rich almond milk provides outstanding heart advantages. It is essential for maintaining healthy bones, controlling blood sugar, regulating heartbeat, and transporting minerals between cells. It lowers the risk of cardiac problems by lowering the accumulation of fat in the heart’s arteries. Almonds are a good source of vitamin E, which protects cells against free radical damage and a variety of diseases like cancer, Alzheimer’s, and Parkinson’s. Almond milk’s high vitamin A content enhances eyesight and keeps the cornea healthy, both of which contribute to better eye health.
Demerits:
When purchasing packed almond milk, use caution because it can include the addition of carrageenan, which can cause anemia and inflammatory bowel disease by causing nausea, diarrhea, and stomach pain. Before including almond milk in your diet, talk to your doctor if you have a thyroid condition or an inflammatory disease.
Oat Milk
We can get oat milk by blending oat groats with filtered water, giving it a pleasantly sweet flavor and a creamy consistency. Given that it is lactose- and gluten-free and acceptable for those with nut and soy allergies, it may be the finest dairy milk substitute. Oat milk is rich in vitamins B and B12, which reduce stress, fight oxidative damage, and support healthy skin, hair, and nails. It is abundant in calcium and vitamin D, both of which are good for the health of your bones. The high dietary fiber content in oat milk enhances nutrient absorption and digestion.
Demerits:
On the other hand, oat milk is high in calories, fat, and carbohydrates. Oat milk includes minerals as well as thickeners and emulsifiers that may be harmful to the gut bacteria and impact digestion.
Soy Milk
To make creamy soy milk, blend dried soybeans with water in a blender. This soy-fiber-rich milk is a fantastic weight-loss product since it suppresses your hunger. Additionally rich in unsaturated fat, soy milk helps to prevent the body from storing excess fat. In order to combat joint and muscle-related issues like arthritis, soy milk contains calcium, fatty acids, and protein. Soy milk’s high polyunsaturated fat content not only reduces LDL formation but also significantly raises HDL, the good cholesterol.
Demerits:
A high level of phytate in soya restricts the body’s ability to absorb vital minerals like zinc, magnesium, and iron, so take care not to consume too much soy milk. In addition, soy milk causes the digestion process to create a mucus-like coating in the gastrointestinal tract. This causes a slowdown in our body’s digestive and respiratory systems, which over time can lead to sinus issues, asthma, colds, itchy throats, and irritable bowel syndrome.
Myths Vs Facts
Milk had been the subject of discussion for many years prior to the classification of the vegan or dairy lover groups. The white beverage is the subject of many myths and superstitions.
Myth: Pasteurized Milk is not as healthy as Raw Milk
Reality:
Numerous disease-causing bacteria, including Brucella, Campylobacter, Cryptosporidium, E. coli, Listeria, and Salmonella, are present in raw milk. In addition to severe life-threatening illnesses like Guillain-Barré syndrome and hemolytic uremic syndrome, which can cause renal failure, stroke, and even death, these infections can also induce diarrhea, stomach pains, and nausea. Without significantly affecting the nutritional value of milk, pasteurization effectively eliminates pathogens present in raw milk.
Myth: Dairy Milk causes Early Puberty
Reality:
Many people, particularly girls, think that daily milk consumption induces early puberty. This is because the growth hormone IGF-I, which has a structure comparable to insulin in the human body, is administered in cattle milk. There are numerous studies that, however, refute any connection between the two. Moreover, since IGF-I is metabolized in the receiver, or animal, body, consumers cannot absorb it. To have any impact, the hormone must be injected directly into the body.
Myth: Dairy Milk is not suitable for Lactose Intolerant persons
Reality:
Lactose intolerant people can enjoy a variety of plant-based milk substitutes that have a similar texture and health benefits to milk. This is a globally accepted solution to lactose intolerance irrespective of the fact as you are a vegan or dairy lover.
Myth: Mucus is caused due to consumption of Dairy Milk
Reality:
This assertion is unsupported by actual data. This common notion may have been reinforced by the sensation of mucus in the mouth and throat after drinking milk, but it is untrue nonetheless. The sense of a sticky coating in the mouth is caused by oral enzymes reacting with milk, which is essentially fat dissolved in water. It does not come from the production of mucus.
It is not about being a vegan or dairy lover, it’s all about leading a healthy life. We often hear that “Nothing tastes as good as healthy feels!”. So, let us focus on health and maintain nutrient-rich eating habits, only because Health is Wealth!
