Amazing 5 Plant-Based Milk Substitutes to Cow’s Milk

Amazing 5 Plant-Based Milk Substitutes to Cow’s Milk

Cow milk is a common beverage and key ingredient to many recipes. It is rich in vitamins and minerals such as calcium, phosphorus, B vitamins, and high-quality proteins. But while it is very nutritious, there are just some people who can’t or choose not to drink milk. This can be due to an allergy to dairy products, lactose intolerance or dietary preferences.

1 Coconut Milk

Coconut milk is squeezed from the white flesh of brown coconuts. It is very easy to make at home and is sold in the market in pure or diluted/watered versions. Compared to cow’s milk it contains half the fat, a third of the calories and very little to no protein and carbohydrates.

It has the least protein and carbohydrates among available milk substitutes and is the best choice for those with a low-carb diet.  According to some studies, the medium-chain triglycerides (MCTs) in coconut milk can reduce appetite and help aid weight loss.

2 Soy Milk

One of the most common plant-based milk that can be seen in most supermarkets is soy milk. It is made of soybeans or soy protein isolate and usually has a mild and creamy flavor. In terms of nutrient value, it is very similar to milk. It has the same amount of protein at half the amounts of fats, calories, and carbohydrates.

However, though there is no concrete evidence, there are concerns on possible health hazards of soy. It has high amounts of isoflavones which can affect the functions of hormones. Still, there is no harm to consuming small amounts.

3 Almond Milk

If you want something light with a little sweet and nutty flavor, almond milk is the best on the shelf. It is made with whole almonds or almond butter and water. It is one of the nondairy kinds of milk with the lowest calorie so it is a good choice for those with a low-calorie diet.

But because it is watered down, with some brands having as less as 2% almonds, it also contains much less fiber, protein, vitamins, and minerals. Almond also has phytic acid, which can decrease the absorption of nutrients such as calcium, iron, and zinc in the body.

4 Quinoa Milk

Another nondairy milk made from water and quinoa grains. Quinoa grains are a good nutritional source of high-quality proteins. Quinoa milk is mostly diluted, with 5-10% quinoa grains.

It has well-balanced nutrients with low fat and moderate numbers of calories, protein, and carbohydrates. However, it is more expensive than other nondairy milk products and is harder to find.

5 Oat Milk

This is one of the current popular food trends this year. Simple, home-made oat milk can be made by just oats and water. On the other hand, manufactured brands may contain oils, salt, and other ingredients to adjust taste and texture.

Comparing to a regular cow’s milk, it contains up to twice the amount of carbohydrates, the same amount of calories and about half the amount of fat and proteins. A little extra about oat milk, it contains a soluble fiber called beta-glucan which can reduce cholesterol absorption.

Reasons Why You Aren’t Losing Fat, Even With Intense Diet and Excercise

Reasons Why You Aren’t Losing Fat, Even With Intense Diet and Excercise

“Why am I not losing any weight?” There are situations that we might find ourselves asking this magical question. Sometimes we might even choose to give up. Why? Just why… even with your intense exercise and diet nothing seems to work? Is this really scientific?

Aside from exercise and diet, there are many other factors why you might not be losing weight. It is important to know your conditions especially your overall health, and more importantly, control them. Then you can charge again with your weight-loss efforts.

Here are some of the possible reasons why you aren’t getting fit.

Your Eating Schedule

Dieting is not just eating the right food in the right amount. You should also consider the right time. Some people might think that eating less or skipping breakfast is a way to shed some fat. However, it is not.

Breakfast is very important in getting the energy you need to last through the day. There are also studies which claim that skipping breakfast heightens the risk of obesity. This is because you would be famished later in the day causing you to eat more during lunch or dinner,

On the other hand, having a snack close to bedtime is a big no. Your body will find it difficult to burn those. Eating dinner about two or three hours before you go to bed is the right timing. If you really can’t get over without a midnight snack choose something with low calories.

Your Metabolism

Metabolism seems like a cliché answer. That explains why there are those lucky people who don’t seem to get fat even when pigging out and those people who can’t get fit even when starving themselves. However, let’s go deeper into metabolism. Your metabolism can be affected by many factors such as lifestyle, aging, genes and even gender.

Suddenly changing from an active to a sedentary lifestyle might slow your metabolic rate. Same with aging, it’s a natural process we cannot stop. Every decade, your metabolism slows down for about 2-8 percent. This might be due to decreased muscle mass.

There are also people with genes which make them burn fat slower. If you want to boost your metabolism, be active and stay away from low-calorie diets.

Your Health

Yes. Some health problems might also be the reason why you aren’t losing pounds. For example, a problem with your thyroid. Hyperthyroidism or an overactive thyroid might lead to weight loss but hypothyroidism causes weight gain due to the build-up of water and salt in the body.

There is also a condition called Lipoedema, which causes abnormal build-up in particular areas like legs, thighs, bum, and arms. Lipoedema can affect up to 10 percent of women. However, it is still poorly understood and often misrecognized as obesity, which leads to improper treatment. Stress, blood sugar, blood pressure, and hormonal disorders might also be a cause of unexplainable weight gain.

Another reason might be the medicines you are taking. Some drugs for allergies, depression, diabetes, birth control, epilepsy, high blood pressure, and schizophrenia might sabotage your weight loss effort. It is better to ask the doctor if there is a side-effect on taking these drugs.