What is vegetable milk, how it differs from an animal. Benefits and harm to the body. Types of basic plant products and their properties. Recipes for making healthy drinks at home. Vegetable milk is a low-calorie food product that is made using the culinary processing of plant materials. It is often used as a semi-finished product to create desserts, but it can be introduced into the diet of people suffering from lactose intolerance. Refers to vegetarian food, the use is allowed during fasting and with a fasting diet.
Description of plant-based milk
Plant-based milk, which is touted as an innovative product, actually has a rather long history. It is not known when and where it was made for the first time, but it was used back in the Middle Ages - then the diagnosis of "lactose deficiency" was not made, but an attempt to find a replacement for a natural product was crowned with success.
Vegetable milk is made from fruits containing oil. To obtain the product, nuts, legumes, seeds of cereals, vegetables and even flowers are used. The color is the same as that of the main analogue, white, the taste is sweetish.
The calorie content of vegetable milk depends on the raw materials from which it is made. In addition, this indicator is averaged - the proportions of the main raw materials and water are adjusted during manufacture.
General in chemical composition:
- Vitamins: E, K, PP, B1, B2, B4, B5, B6, folic acid, niacin;
- Macronutrients: calcium, potassium, magnesium, sodium, phosphorus and others;
- Trace elements: manganese, copper, iron, selenium, zinc.
The quantitative content of the main nutrients depends on the raw materials.
The properties of a plant product are not much different from those of an animal. It can settle, forming a layer of fat on the surface - you can make cream. Foams when boiled. In case of loss of nutritional qualities, it collapses - the shelf life is shorter than that of cow's milk of equal fat content.
Scope: replacement of an animal product in the diet, use in cooking. When introduced into a children's diet, the daily menu should be correctly compiled - the body should not experience a deficiency of vitamins and trace elements, which are absent or insufficient in plant milk (phosphorus, calcium, vitamins B12, D and riboflavin).
The benefits of plant milk
For an adult, milk is not an obligatory supplement to the diet. The body has formed, growth has ended, the enzymes that help the product to be absorbed are not produced enough.
Useful properties of plant milk:
- It is well absorbed, suitable for people regardless of age.
- The calorie content is lower than in the animal counterpart.
- Lactose and harmful cholesterol free.
- Contains vegetable protein and unsaturated fats.
- The properties of the product change depending on the raw material, and you can choose the most useful one for yourself.
- The ability to choose the desired taste and enrich the vitamin and mineral composition without changing the quality of milk.
- In case of allergy to one of the types of raw materials, they choose another without giving up the product they like.
- Contributes to the normalization of hormonal levels due to the content of phytoestrogens (the amount of natural hormones depends on the type of raw material).
- The frequency of hot flashes decreases during the transition to menopause.
- You can enter without restriction into a low-calorie diet (with the exception of soy milk), supplement the diet in case of forced food restriction (during fasting).
After the production of the product, the cake remains - it can be added to protein shakes. That is, the benefits are not only for the body - the transition to a low-calorie diet is economically beneficial.
The beneficial effect of a plant product largely depends on the properties of the feedstock.
Contraindications to plant milk
When replacing an animal product with a vegetable one, contraindications for use should be taken into account.
These include:
- The presence of hormone-dependent tumors and the appearance of neoplasms.
- Enzyme deficiency, in which plant foods are poorly absorbed.
- Dysbacteriosis, dysbiosis. Plant milk is not a breeding ground for lactobacilli, and their number gradually decreases, which causes digestive disorders.
- The need for added sugar to improve flavor. This limits the possibility of consumption for those suffering from diabetes mellitus.
- Breastfeeding: if the baby feeds on breast milk, no herbal supplements are injected.
The possible harm from switching to vegetable milk can be minimized if the diet is changed gradually, a product is chosen from raw materials that are absolutely safe for the body.
The recommendation to enrich the diet with nutrients that contains animal milk can be neglected. Adults can freely do without this drink and replenish the reserve of essential substances from other products. For them, milk is only a pleasant addition to the diet, both ordinary and vegetable.
Types of plant milk
Each type of herbal analogue of milk has special properties that affect the state of the body. The most popular substitutes for animal products are discussed below.
Coconut milk
Coconut milk is not the liquid found in coconuts. This is the pounded pulp of the core, diluted with water. The taste is delicate, the smell is aromatic, no sweetening is required.
The calorie content of the product depends on the consistency: fresh raw coconut milk contains 192-197 calories per 100 g, it contains 27% fat and only 4% carbohydrates. It is difficult to drink due to its high fiber content, the throat is "constricted" from the sugary sweetness.
In European countries, coconut milk is supplied already packaged, with a calorie content of 147-152 kcal per 100 g, of which 1.8 g of proteins, 14.9 g of fat and 2, 7 carbohydrates. The product is used in the food industry and in cooking.
Features of the chemical composition: 24 types of amino acids and fatty acids - omega 3 and omega 6. Lauric acid is of great importance for strengthening the skeletal system - it is also found in breast milk.
The beneficial effects of coconut milk on the body:
- Anticancer, antibacterial, antioxidant and antimicrobial properties;
- Increases the level of red blood cells in the blood;
- Improves digestion;
- Reduces blood pressure;
- Normalizes disturbed metabolic processes.
Contraindications to use: liver and gall bladder diseases. You can minimize harm by reducing concentration.
In tropical countries, coconut milk is used everywhere, for Eurasia it is considered an exotic product, and the rather high price hinders the growth of popularity.
Soy milk
Soy milk is the oldest analogue of an animal product; the first mentions of it are found in Chinese chronicles dating back to the 2nd century BC. At that time, it was made to feed the elderly - the main product was soy, and people who lost their teeth were malnourished.
Industrial production is the prerogative of the United States. Dr. Harry Miller was the first to offer the consumer soy milk in 1939 to replenish the body with nutrients for people with lactose deficiency. Soy milk quickly gained popularity, especially when it was found that after consumption, muscle mass builds up.
In Germany, soy milk is sold under the name "soy liquid", but in China, the country where the drink was invented, it now contains hydrolyzed soy protein and regular milk protein. That is, people with lactose deficiency should not use it.
The calorie content of the product is 54 kcal per 100 g, of which 4 g of proteins, 5, 6 g of carbohydrates, 1, 6 g of fat.
The chemical composition is quite rich, besides the typical nutrients:
- High content of calcium, potassium, selenium, zinc and iron, phytic acid;
- 8 nonessential amino acids and lecithin;
- Isoflavones, which in structure and properties resemble natural estrogen;
- A large amount in soy milk of folic acid, which is necessary for the normal functioning of the nervous system.
Beneficial effect on the body:
- Isoflavones help relieve the symptoms of menopause - mood swings and hot flashes;
- Accelerates metabolism and arrests the development of osteoporosis and malignancy of formations;
- Stimulates the adsorption of harmful cholesterol;
- Normalizes the work of the cardiovascular system due to cyanocobalamin in the composition;
- Stops the development of prostate cancer;
- Easily absorbed by the human body.
Potential harm to the body when consumed:
- Due to the high content of phytic acid, the absorption of zinc, iron, magnesium is blocked - with frequent use, osteoporosis develops;
- Reduces sperm concentration;
- Accelerates the growth and malignancy of hormone-dependent tumors in women;
- The theory of disruption of the endocrine system has not yet been fully confirmed, but diseases of the thyroid gland have already been noted in infants, whose breast milk was replaced with soy milk.
Recommendations to consume a glass of soy milk daily are now considered irrelevant. To stabilize the condition, it is enough to drink a glass of drink 4-5 times a week or eat a portion of bean curd or tofu cheese.
For strict vegans who use soy milk as an animal substitute, vitamin B12 begins to be synthesized in the intestines, which stabilizes normal functioning.
In Japan and China, soy milk is more popular than usual - it is used to prepare soups and sauces, and is used to bake desserts.
Almond milk
Almond milk has a very pleasant taste, the structure is viscous, the color is creamy. They began to make it back in the Middle Ages, trying to find an alternative to cow. At that time, the storage duration was considered especially relevant: it is enough to put almond milk in the shade at a temperature of 20-22 ° C.
In the future, the product was used only for culinary purposes. Children, whom they tried to feed with almond milk, became weak and died - in terms of chemical composition, the product is not analogous to breast milk and contains, albeit in negligible amounts, hydrocyanic acid.
The calorie content of almond milk per 100 g is 51 kcal, of which 0.9 g of proteins, 3.8 g of carbohydrates and 3.2 g of fat.
The composition of nutrients is quite rich. You can mark:
- Vitamins - E, retinol, riboflavin, nicotinic acid, folates;
- Minerals - calcium, potassium, sodium, phosphorus, magnesium;
- Lipids are monounsaturated and polyunsaturated.
The benefits of almond milk for the body:
- Lowering blood glucose levels;
- Stabilization of the cardiovascular system, dissolution of cholesterol plaques;
- Prevention of the development of osteoporosis;
- Improving the quality of skin, hair and nails, preventing age-related changes;
- Acceleration of metabolic processes, stimulation of peristalsis;
- Increased muscle tone, stabilization of contractile function.
Contraindications for consuming almond milk:
- Diseases of the thyroid gland due to increased levels of isoflavones;
- Replacement of breast milk in the infant's menu - the composition is significantly different from the original product;
- Allergic reaction to almonds;
- Obesity and diabetes mellitus.
Dizziness, tachycardia and diarrhea may occur if the product is abused. In order not to provoke side effects, almond milk is introduced into the weekly diet no more than 2-4 times.
Oat milk
If soy milk was popular in East Asia and on the territory of ancient China, then in Russia babies with a lack of breast milk or lactose intolerance were fed oatmeal. The product is quite nutritious and contains a large amount of nutrients.
The calorie content of oat milk per 100 g is 61 kcal, of which 2 g of proteins, 1, 2 g of fat and 11, 6 g of carbohydrates.
The composition contains antioxidants, biotin, a high amount of sulfur and chlorine, an increased content of amino acids - lysine, tryptophan and gum, essential oils.
Benefits for the body:
- It has anti-inflammatory and antimicrobial effects, accelerates recovery from viral infections and prevents the development of complications.
- It speeds up metabolism and helps to lose weight.
- Prevents age-related changes, improves the condition of hair and nails, increases the tone of the skin.
- Helps get rid of stress, prevents the development of depression.
- It activates the functions of memorization and physiological processes.
Contraindications - celiac disease or individual intolerance.
The product is safe, it can be introduced into the diet of infants from birth. Oat milk combines with a variety of foods due to its neutral flavor - it can be mixed with pumpkin, cauliflower, broccoli and spinach.
Cedar milk
Pine nut milk is made from pine nut kernels, and its beneficial properties are recognized by official medicine. Sweetish taste, pearlescent color, thick consistency. Under industrial conditions, it is made from the cake left after squeezing out the oil, at home - from nut kernels.
The calorie content of an industrial product per 100 g is 55 kcal, of which 2, 3 g of proteins, 4, 5 g of fats and 1, 2 g of carbohydrates.
By a similar ratio, one can draw a conclusion about the nutritional value. It is absorbed by the human body by 95%, can be used to replace breastfeeding in newborns, the product is hypoallergenic.
How useful cedar milk is can be judged by the results of chemical research. 50 g of the product contains the daily rate of cobalt, copper, magnesium and zinc, which is necessary for the normal functioning of an adult. Also, the product contains a high content of iodine, iron, molybdenum and copper, vitamins A and E, 18 amino acids - lysine, arginine, tryptophan and others. 13 of them come from food and are not synthesized by the body. The beneficial effects of cedar milk:
- Increases the potency of men and has a beneficial effect on erectile function, improves the composition of semen.
- Increases lactation in puerperas.
- It normalizes the development of the fetus in the intrauterine state and accelerates the growth and the final formation of the immune system after birth.
- Lowers blood pressure.
- Normalizes blood cholesterol levels.
- Increases the elasticity of the vascular walls, prevents the development of atherosclerosis.
- Normalizes lipid metabolism, prevents obesity.
- Reduces the excitability of the central nervous system, eliminates insomnia.
- Prevents the development of diseases of the lower respiratory system, osteoporosis, urolithiasis.
You cannot use cedar milk as a food product or for health improvement in case of individual intolerance.
Pine nuts are expensive, and given the economic opportunities of the middle strata of the population, milk is offered in encapsulated form for the prevention of colds. The original product is dehydrated before packing and enriched with ascorbic acid.
If it is possible to make cedar milk on your own, then to prevent ARVI and strengthen the body, it is recommended to take it as a course - 2 weeks, half a glass in the morning on an empty stomach.
Poppy milk
Poppy milk was made as a hypnotic and pain reliever. Negligent nannies gave them babies to drink, so as not to bother them, and mothers gave them to children to sleep. The taste is neutral, there is a little bitterness or astringency - to get rid of it, they are sweetened with honey or sugar.
The calorie content of poppy milk is 68 kcal per 100 g, of which 1 g of proteins, 4 g of carbohydrates and 4 g of fat.
Poppy milk contains much more calcium than cow milk - 1448 mg versus 300 mg.
The protein content is of particular value - 20% of the daily value per 100 g.
Beneficial effect on the body:
- Has a sedative effect - eliminates insomnia.
- It is used as an antispasmodic and pain reliever.
- It helps the body, exhausted by a serious illness, to restore strength and stimulates the production of interferon.
- In diseases of the respiratory system, it reduces the intensity and number of coughing attacks.
- Stops diarrhea, can be used to eliminate irritable bowel syndrome.
- It inhibits the vital activity of Shigella - microorganisms that cause dysentery.
Contraindications for the use of poppy milk:
- A tendency to constipation and a decrease in the rate of metabolic processes;
- Cholelithiasis;
- Individual intolerance.
The product contains opiates, so there can be no question of any replacement of milk formula or health-improving courses. Poppy milk is consumed in a limited way: the duration of the treatment course to stabilize the nervous system and eliminate insomnia is no longer than a week. Dose - a quarter glass before bedtime. Exceeding the dose or prolonging the course of treatment contributes to addiction and can cause drug dependence.
Note! Poppy milk and poppy milk are different products. Milk is the name given to the juice of the opium poppy, and its extraction is punishable by law.
How to make plant-based milk
Vegetable milk is easy to make at home; this does not require special equipment and units to change the pressure and maintain a constant thermal regime.
Vegetable milk recipes:
- Coconut milk … Coconut chips are poured into a blender bowl, poured with boiling water, and allowed to swell. Grind to a puree-like consistency (you can add coconut juice with boiling water). They are waiting for the resulting puree to completely cool, squeeze and filter through cheesecloth. The process is repeated with the cake 2 more times, the liquid is mixed. If you need to get cream, then leave it in the refrigerator overnight and remove the upper fat part. Shelf life - 5 days in a cool place.
- Soy milk … Soybeans are soaked in cold water for 12-14 hours. The water is periodically changed, removing the swollen husk. The last water is drained and set aside. The beans are washed, poured with clean cold water - 200 g / 1 l, beat in a blender until a homogeneous foamy consistency. Dilute the soybean puree with the set aside water, place in an enamel container and bring to a boil. Cook for 20 minutes, removing copious foam with a slotted spoon. The resulting broth is cooled and filtered through cheesecloth, squeezing well. Store no longer than 3 days.
- Almond milk … Peeled nuts, a glass, pour water in a ratio of 1 to 3 and let it brew for 3-6 hours. The water is drained and filled again with clean water in the same proportion. Grind in a blender until smooth, filter through cheesecloth. You can store pearlescent beige milk for 5 days. If, after swelling, the shell of the kernels is removed, the milk will turn out to be white.
- Oat milk … The oats, together with the husk, are washed and poured with water in a ratio of 1 to 2. Leave for 8-10 hours so that the grain swells. Strain and squeeze in the morning, no grinding is required. Stored up to 3 days.
- Cedar milk … Freshly peeled pine nuts are poured with water without presoaking - the proportions depend on the desired structure of the final product. To get a liquid that you can drink, stick to a ratio of 1 to 4. To preserve the beneficial properties of pine nuts, they are crushed with a pestle. The liquid porridge is allowed to brew for 30-40 minutes, then it is filtered through cheesecloth and squeezed. When treating children, it is necessary to boil for 3 minutes. The beneficial effect after heat treatment is reduced.
- Poppy milk … Poppy is poured overnight with water - 200 g / 0.5 l, and then filtered - the water is not drained. Poppy is ground in a blender, gradually adding water to obtain a "milky" consistency. As soon as it is possible to achieve an intense white color, add a teaspoon of honey for taste and again interrupt with a blender. Set aside the contents of the blender bowl so that the poppy seeds settle. After stratification of the liquid, the milk is filtered.
How to make vegetable milk - watch the video:
Industrial-made vegetable milk has a uniform consistency, milky color and pleasant taste - preservatives and flavorings are added during pre-sale preparation. But if possible, it should be cooked at home. In this case, you can be sure: the composition contains only natural ingredients, the likelihood of developing an allergic reaction is reduced to a minimum. Any nuts and cereals can be used as raw materials.
