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Vegetable milks: see the pros and cons of each

Vegetable milks: see the pros and cons of each

Vegetable milks are healthy options for a balanced diet. However, know that they do not replace the cow. "Because the type and amount of protein are different. Vegetable milks are indicated to enrich the food plan and for anyone who is allergic to cow's milk protein. For those who care about obtaining calcium, which is abundant in animal milk, it is essential food supplementation if the drink is prepared in a homemade way, "explains nutritionist Rita de Cassia Leite Novais.

Vegetable drinks also have a number of nutrients that cow's milk does not have.

Almond milk

Almond milk has good amounts of calcium, vitamin E, potassium, sodium and potassium, magnesium, zinc, copper, phosphorus, fiber and B-complex vitamins. The advantages of this type of milk compared to that of cows is that it is rich in unsaturated fats, famous fats and fiber. "This milk helps control cholesterol and blood sugar levels, and it has a lot of potassium and is beneficial for people with high blood pressure and muscle problems," explains nutritionist Hannah Medici, a member of the Brazilian Institute of Nutrition

Although it is healthy, it is important not to consume large amounts of the almond milk, since it has a lower amount of protein per serving. that it is high in fats. "As for storage, remember to leave it in refrigeration, as recommended by the manufacturer or organize to freeze, because the shelf life is short," says Hannah Medici. Avoid heating the almond milk, the best way to consume it is cold.

Oat milk

Oat milk is rich in carbohydrates, beta-glucans, a type of soluble fiber, mainly essential fatty acids linoleic, and antioxidants such as vitamin E. The fibers present in this milk provide a number of benefits. "It improves the digestive system and helps to control cholesterol and blood sugar levels," explains nutritionist Rita de Cassia Novais.

However, when compared to cow's milk, oat milk has a smaller amount of proteins. It also has less fats than oilseed milks. To have less fat and protein and more carbohydrates, this milk does not provide as much satiety as other milks, although it does contain fiber.

To get all the benefits of oat milk it is important not to overdo consumption, especially for those above of the weight. "Due to the excess carbohydrates present in the food, but if combined with a fruit, it is an excellent option to start the day," says Hannah Medici.

It is also best to consume this cold milk.

Rice milk

Rice milk has tryptophan, the essential amino acid necessary to form a substance called serotonin, which is responsible for the sensation of well-being. and may even contribute to the reduction of binge eating.

It also has more micronutrients than cow's milk and does not have saturated fats, which in excess can cause cardiovascular problems, among others. It also has good amounts of B vitamins and is rich in carbohydrates. However, it has a smaller amount of protein. "Therefore, it provides less satiety in relation to cow's milk," says Rita de Cassia.People with high blood sugar levels should avoid consuming large amounts of this milk, since it has large amounts of carbohydrates. To preserve all the nutrients, consume this cold milk.

Soy milk

Soy milk is rich in calcium, protein, potassium and magnesium. One of the main benefits of soy milk is that it contains isoflavans. It is a phytochemical capable of attenuating the symptoms of menopause by participating in the production, metabolism and action of sex hormones. In other words, isoflavones act as a substitute for estrogen (a hormone that undergoes a notable fall in the climacteric period) and contribute to maintaining hormonal balance.

There is controversy over whether excess soy milk can cause problems for health or not. Some experts argue that because soy is rich in isoflavones, which are similar to the female hormone estrogen, the concentration of this hormone in the body increases when the person ingests much of this grain. Thus, there would be the possibility of excessive consumption of grain by girls to cause precocious puberty. Another problem that could occur is that soybeans when ingested in large quantities by men would impair sperm quality and consequently fertility. In both cases, no definitive conclusion has yet been reached as to whether the food causes these health problems.

Cashew nut milk

This milk has protein, essential fatty acids, mainly omega-9, and is largest source of copper, iron and zinc among the nuts. The drink also contains significant amounts of magnesium, manganese and phosphorus.

This is a drink allied to the heart. "By owning large amounts of omega-9 is a great ally in preventing heart disease and helps in raising HDL, good cholesterol, and contributes to the decrease of LDL, the bad cholesterol," says Hannah Médici. In addition, omega-9 can help improve mood and accelerate metabolism.

Cashew nut milk has a lot of good fats that, despite being healthy, in excess lead to weight gain. Therefore, it is essential not to exaggerate the consumption of this drink. Another important point is to be careful about refrigeration storage and storage, try to divide this milk into smaller portions to be frozen.


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