Spotlight Magazines Spotlight on West Bridgford May 2015 | Page 18

Spotlight Magazine

M

Milk Alternatives

ilk is a highly nutritious food and for
hundreds of years was only available
from animals, but nowadays there are
many non-dairy alternatives, each with a
different nutritional profile, flavour, colour
and texture. Extracted from plants, they are
a great milk substitute for those suffering
from allergies, lactose intolerance or who
may be following a vegan diet.
Soya milk is possibly the most well known
milk alternative. Made from soya beans, it
is most nutritionally similar to cow’s milk,
being high in protein and fibre. It also
contains
cancerfighting
isoflavones,
can help
prevent heart
disease
and can be
beneficial to
menopausal
women by
reducing
hot flushes.
It is safe for
the lactose
intolerant and
those with milk
allergies but
can be high in
sugar.
With much less protein, but with a pleasant
flavour and creamy texture, is almond milk.
With a third fewer calories than semiskimmed milk, it is high in Vitamin E, but
lacks other vitamins, minerals and fatty
acids present in dairy milk. Made from
ground almonds, water and sweetener, it
provides a good source of magnesium,
necessary for healthy bones, and is also
beneficial for the immune system.
Rice milk is the most hypoallergenic of
all milk alternatives, often being found
free of soya, gluten and nuts. It is high
in carbohydrates but low in protein and
its watery texture makes it unsuitable
for baking and cooking. It is, however,

18

very nutritious and can help lower blood
cholesterol and control blood pressure, but
could cause a sugar overload in diabetics.
You should choose fortified versions.
Similar in texture to, but not as nutritious
as whole milk, coconut milk is low in
carbohydrates but relatively high in fat. It
works well in baking due to its nutty flavour
and is a good choice for those suffering
from multiple food allergies, as it is often
found soy, gluten, cholesterol and nut free.
When stored in a fridge it can solidify and
separate, but
once stirred
and brought
back to room
temperature
will restore
to its original
texture.
Oat milk is
lac