7 types of milk and their uses

Milk has long been associated with good health. While regular consumption can reduce possibility of osteoporosis, blood pressure, heart diseases, cancer, among other ailments, it may be risky for those who are lactose intolerant, for whom it may result in bloating, flatulence or diarrhea. As there are plenty of milk options stocked in the aisles at supermarkets, you no longer face the dilemma of choosing whole or skimmed milk. To balance your nutrition, here are seven popular types of milk and ways to consume them, as compiled from shapes.com.

1 For smoothies: Soy milk

It is a thicker, slightly sweeter version of almond milk. Soy milk is a high protein, iron-rich milky liquid, produced from pressing ground, cooked soybeans. It’s also cholesterol-free with low fat and sodium. It is also suitable for those who are allergic to cow’s milk or unable to digest lactose, as it’s lactose-free. With seven grams of protein per serving, soy milk is a better post-workout choice than almond or coconut milk. Plus, this dairy-free milk will add flavour and texture to a blended drink.

2. For cereal: Rice milk

It tastes sweet, medium-rich with pleasant flavour. Rice milk is created by processing brown rice. The sweetness comes from the grain and usually not from added sugar. It’s least likely to trigger allergies and is a good option for those who can’t drink soy, nut, or cow’s milk. It has no saturated fat or cholesterol, but almost no protein. It’s probably best for cereal or baking. The rich flavour will make you want to finish even the last spoonful of your cereal before heading out.

3. For coffee: Hazelnut milk

One of the best plant-based alternatives to dairy milk, hazelnut milk is naturally gluten-, lactose- and soy-free. It is low in calories, containing no cholesterol or saturated fat. It helps to prevent anaemia, cancer and heart-diseases. So, switch the traditional creamer for milk that not only adds richness but also a slightly nutty taste to your morning brew without making it overwhelmingly sweet. And guess what? It has only 3.5 grams of fat per serving.

4. For tea: 2 per cent milk

2 per cent milk is a good source of nutrients, including protein, calcium, vitamin D and others. It’s neither too thick nor does it have a strong flavour. The reduced-fat milk undergoes processing to remove extra fat that comes from the cream. Take your tea British style with 2 per cent milk. It not only offers a smooth texture and that classic and rich milk taste, but also adds eight grams of protein per cup.

5. For oatmeal: Whole milk

It’s thick, creamy and rich. Whole milk isn’t made wholly of largely of fat. In fact, it doesn’t contain much fat at all. It’s actually comprises about 3.5 per cent of fat. The reason why it’s called ‘whole’ is because it’s comparatively pure. If your morning bowl of oatmeal needs a pick-me-up, try adding a dash of whole milk. The creamy taste and texture, along with the eight grams of protein, will give just the right start to your day.

6.  For pancake mix: Oat milk

Like rice milk, oat milk is slightly sweet. It’s on the thin side, so it’s not great for coffee unless you like your coffee a bit dark. It’s a wonderful way to receive essential nutrition from a natural, lactose-free source every day. High protein and fibre-content has cholesterol-reducing abilities. It’s low in fat, sugars, and calories. However, those with gluten-intolerance should avoid store-bought oat milk. Replace traditional milk with oat milk in your pancakes — its sweet, rich taste will help satisfy your sweet tooth.

7. For yogurt: Goat milk

It’s slightly sweeter than cow’s milk. It’s low in fat, is calcium-rich and high in fatty acids, which make it easier to digest. With eight grams of protein and 30 per cent of your recommended daily intake of calcium, goat milk yogurt is a great alternative to keep you satiated and energised. Homemade yogurt is a great way to get your children to consume some probiotics. After making yogurt, it can be drained through cheesecloth to make soft cheese that’s quite versatile.

Published in The Express Tribune, May 30^th,  2015.

Like Life & Style on Facebook, follow @ETLifeandStyle on Twitter for the latest in fashion, gossip and entertainment.