By Priya Das Updated: Nov 21, 2023
A variety of advantages can be obtained from homemade milk, which is defined as milk that is made at home using various techniques such as milking animals or making plant-based milk substitutes. Compared to commercially processed milk that may go through more thorough processing and heat treatments, homemade milk may maintain more of its natural nutrients. You can select the ingredients based on your dietary requirements or preferred nutrition. You can select the ingredients based on your dietary requirements or preferred nutrition.
It’s important to remember that the advantages can change based on the kind of homemade milk (oat milk, nut milk, etc.) and the particular methods used to prepare it. Making any food product at home also requires careful attention to safety precautions and good hygiene.
Here is a list of different kinds of homemade milk, including vegan options:
1. Sunflower Seed Milk: A plant-based substitute for conventional dairy milk, sunflower seed milk is prepared by blending sunflower seeds with water and then straining the resulting concoction. As a dairy-free and vegan alternative, sunflower seed milk is appropriate for people with lactose intolerance, dairy allergies, or vegan diets. Sunflower seeds are a good source of copper, magnesium, vitamin B1 (thiamine), and vitamin E, among other nutrients. The general health and wellbeing of the body can benefit from these nutrients. When included in a balanced diet, sunflower seeds’ unsaturated fats, which include omega-6 fatty acids, can be good for the heart. The minerals calcium and phosphorus, which are crucial for healthy bones, are added to some sunflower seed milks.
2. Hazelnut Milk: A plant-based milk substitute made from hazelnuts is called hazelnut milk. It has a number of potential advantages, especially for people who are allergic to cow’s milk, have a lactose intolerance, or consume only plant-based or vegan diets. Essential elements found in hazelnut milk include magnesium, manganese, vitamin E, and good monounsaturated fats. Antioxidants like vitamin E aid in preventing cell damage. Monounsaturated fats found in hazelnuts are known to be heart-healthy because they can lower levels of bad cholesterol. Hazelnut milk contains vitamin E, which may also be beneficial to the cardiovascular system. Because unsweetened hazelnut milk typically has less calories than other milk types, it’s a good choice for people trying to watch their caloric intake.
3. Peanut Milk: A plant-based substitute for conventional dairy milk is peanut milk, which is prepared by blending peanuts with water and then straining the resulting mixture. Since peanuts are an excellent source of plant-based protein, peanut milk is a high-protein substitute for dairy milk. Essential nutrients found in peanuts include potassium, phosphorus, magnesium, vitamin E, and niacin. To support bone health, some commercially available peanut milks are fortified with calcium and vitamin D. Since peanut milk doesn’t contain lactose by nature, it’s a good choice for those who are intolerant to it. Antioxidants found in peanuts, such as oleic acid and resveratrol, may aid in the body’s defence against oxidative stress. The feeling of fullness that comes from the protein and good fats in peanut milk may help with weight management.
4. Cashew Milk: Since cashew milk doesn’t contain lactose by nature, it’s a good choice for people who are intolerant to it or have trouble digesting it. Cashew milk in its unsweetened form is generally low in calories, making it a good option for people watching their calorie intake. Healthy monounsaturated fats found in cashew milk may protect the heart by lowering levels of bad cholesterol. Vital nutrients like vitamin E, which has antioxidant qualities, and minerals like phosphorus and magnesium, which are crucial for healthy bones, can be found in cashew milk. Cashew milk is a versatile option that can be used in coffee, tea, cereal, smoothies, and cooking due to its creamy texture and slightly sweet, nutty flavour.
5. Coconut Milk: Saturated fats are abundant in coconut milk, but a large percentage of these fats are made up of medium-chain triglycerides (MCTs). MCTs are regarded as a good kind of fat that is easily absorbed and converted into energy. Essential nutrients found in coconut milk include magnesium, phosphorus, iron, copper, and manganese. These minerals are involved in many body processes, including the maintenance of bones, the synthesis of energy, and the immune system. Coconut milk is a versatile ingredient in cooking due to its rich and creamy texture. It is frequently used in curries, soups, desserts, drinks, and other savoury and sweet dishes. Coconut milk’s fat content may benefit the health of your skin and hair. To hydrate and nourish their hair and skin, some people use coconut milk in hair masks or skincare routines.
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6. Rice Milk: Rice, water, and sometimes additional sweeteners are combined to make rice milk, a plant-based milk substitute. For those who frequently experience allergies to dairy, soy, or nuts, rice milk is a good choice. Additionally, it is free of gluten, so those who are sensitive to gluten can use it. To improve its nutritional profile, some commercially available rice milk has been fortified with calcium, vitamin D, and vitamin B12. Because rice milk is naturally cholesterol-free, it could be good for your heart. For people with a variety of dietary needs, such as allergies, intolerances, or particular dietary preferences, ice milk may be a good choice.
7. Oat Milk: Due to its natural lack of lactose, oat milk is a good choice for people with dairy allergies or those who are lactose intolerant. It is also a well-liked option for people who eat a plant-based or vegan diet. It’s common practise to fortify oat milk with vital nutrients like calcium, vitamin B12, and vitamin D. The general health and strength of the bones can be enhanced by these fortifications. Oat milk is a versatile ingredient in baking and cooking because of its creamy texture and mild, slightly sweet flavour. It works well in many recipes and can be added to cereal, tea, coffee, and smoothies. Because of its high fibre content, oat milk may help with feeling fuller and may aid in weight management by lowering total caloric intake.
8. Soy Milk: As a complete protein source, soy milk has every essential amino acid that the body requires. This makes it a beneficial source of protein for those who are vegan or vegetarian. To promote bone health, some soy milk sold commercially is fortified with calcium and vitamin D. Phytosterols, found in soy, may help reduce blood cholesterol levels. Since it is naturally gluten-free, people who are sensitive to gluten can safely consume it. Because of its adaptability, soy milk can be used in place of dairy milk in a variety of recipes, including baking and cooking. According to some research, soy’s isoflavones may have a slight estrogenic effect and may be linked to a number of health advantages, including hormonal balance.
9. Almond Milk: Because almond milk has more monounsaturated and polyunsaturated fats than saturated fats, it may help protect the heart by lowering levels of LDL (bad) cholesterol. Vitamin E, an antioxidant essential to immune system and skin health, can be found in almonds. Magnesium, which is also found in almonds, is important for blood sugar regulation, bone health, and the health of muscles and nerves. Almonds are a good source of phytonutrients, such as antioxidants, which may help reduce oxidative stress and other health issues. Despite the fact that almonds are tree nuts, most people who are allergic to tree nuts can tolerate almond milk. Almonds are a good source of phytonutrients, such as antioxidants, which may help reduce oxidative stress and other health issues.
10. Flexseed Milk: Flaxseeds are a good source of omega-3 fatty acid, or ALA. You can increase your intake of omega-3 fatty acids, which are good for inflammation and heart health, by including flaxseed milk in your diet. Lignans, which are antioxidants found in flaxseeds, may offer advantages for hormonal and cardiovascular health, among other aspects of health. Flaxseed milk is a lighter option for people who are trying to control their weight because it frequently has fewer calories than some other plant-based milk substitutes. To support bone health, some commercially available flaxseed milk is fortified with calcium and vitamin D. Because flaxseed milk is naturally gluten-free, it can be consumed by people who are sensitive to gluten.