"I'm on a diet, but I want a latte"… How to lower your calories even a little

These days, when ordering a latte at a franchise cafe, Use 'oat milk' instead of regular milk You can add it. What are the benefits of replacing animal milk with plant-based milk?

 

Plant-based milks are a good choice for those who cannot drink milk due to milk allergies, lactose intolerance, or high cholesterol. They are rich in vitamins, magnesium, potassium, and other minerals, and because they are lactose-free, those with lactose intolerance can consume them without worrying about vomiting or diarrhea.

 

Because it's low in calories, even those on a diet can enjoy it without worry. While a 200ml carton of whole milk contains 130kcal, a 190ml carton of almond milk contains 45kcal, a 190ml carton of oat milk contains 75kcal, and a 190ml carton of coconut milk contains 85kcal, making it relatively low in calories.

Of course, plant-based milk also has its drawbacks.

This is because it contains less calcium than animal-based milk. A single 200ml carton of milk contains 200mg of calcium, which provides approximately 30% of the recommended daily intake of 700mg. However, coconut milk contains only 4% of the recommended daily intake. Almond and oat milk also tend to contain less calcium than cow's milk due to the nature of their ingredients.

 

Plant-based milks also have lower protein content than animal-based milks.

While a carton of whole milk contains about 6 grams of protein, a carton of almond milk contains about 1 gram, and a carton of oat milk contains about 2 grams. Coconut milk contains none. Since calcium is essential for building bones and teeth, regular milk may be better for growing children than plant-based milk.

 

People with sensitive stomachs should be careful when drinking oat milk. .

 

When the fiber-rich oats break down in the intestines, they produce hydrogen, methane, and carbon dioxide, which can cause abdominal bloating or pain. Avoid consuming oats before exercise, as this can be particularly burdensome on the stomach.

 

If you drink plant-based milk instead of cow's milk,

 

It is best to supplement the lack of calcium and protein with other foods.

 

Calcium is abundant in spinach, pineapple, blue fish, beans, tofu, kelp, anchovies, and dried shrimp.

 

Protein can be obtained from foods such as eggs, tofu, chicken breast, soybeans, pistachios, pumpkin seeds, almonds, and salmon.