WORLD PLANT-BASED MILK DAY

22 of August is World Plant Milk Day. Vegetable milk is delicious, full of nutrients that aren't ingested with cow's milk. In addition, it helps reduce global warming. In today’s post, I will present a few facts and research data on cow’s and plant milk that I also didn’t know about for a long time, and that completely stunned me.

We all drink milk. As babies, we drink mother’s milk, and then throughout life, cow’s milk. Do you know that man is the only species that drink milk in adulthood?

Let me list just a few facts about cow's milk:

- Cow's milk contributes to inflammation in the body, asthma, digestive disorders, migraines, cramps ...

- More than 60% of the world's population is allergic to lactose, which is found in cow's milk.

- A study of 52,795 women found that those who consumed 60 ml of cow's milk daily increased their chance of developing breast cancer by 30%. 120 ml of cow's milk increases the chance by 50%, and 200 to 400 ml of milk per day by 80%.

- A similar study to women showed that men who ate 3 or more servings of dairy products a day increased their risk of dying from prostate cancer by 141% than those who ate less than one serving a day.

- The production of cow's milk consumes huge amounts of water, arable land and produces much more kg of emissions than the production of vegetable milk.

-Cow's milk is intended for calves, as it is produced by cows that are mothers. In dairy production, calves are immediately taken away from their mothers at birth so that cow’s milk can be used for human consumption.

We have found that cow’s milk does not contribute to our health. A lot of people then say, “Yeah, what about calcium?” The latter makes our bones and teeth strong and healthy. It plays an important role in cell growth, the transfer of stimuli between cells, muscle function ... But calcium from cow's milk does not do this, it even increases the possibility of bone fractures. The calcium found in almonds, tahini sauce, red beans, and the vast majority of green leafy vegetables is 50% better absorbed in our body than the calcium in cow’s milk.

What impact does cow's milk have on the planet? Much bigger than you might think.

One liter of cow's milk requires 628 liters of water, 9 m2 of arable land, and 3.2 kg of emissions are produced. For one liter of oat milk, we need 28 liters of water, 0.8 m2 of arable land and we produce only 0.9 kg of emissions.

Also from an environmental point of view, the consumption of cow's milk is not friendly to our planet.

Enough about the benefits of cow's milk, now is the time to say more about the properties of different types of plant milk.

A common feature of all species is that they do not contain lactose and are full of various minerals. Vegetable milk in the store can sometimes be much more expensive than regular cow’s milk. Fortunately, you can make the vast majority of different kinds of milk yourself at home!

OAT MILK

- Free from lactose, nuts, soy, and gluten (if made with gluten-free oats).

- Contains beta-glucan (Water-soluble fiber, which reduces the reabsorption of bile acids, increases the synthesis of acids from cholesterol, and reduces the concentration of bad (LDL) cholesterol in the blood. Beta-glucans act radioprotective and inhibit the growth and proliferation of tumor cells.).

- Because milk is made from squeezed flakes and is slightly less rich, it is often enriched with nutrients.

- Contains riboflavin, calcium, phosphorus, potassium, iron, and vitamin A.

- Many brands of oat milk add a lot of sugar, so it is best to buy unsweetened oat milk or make it yourself.

QUINOA MILK

- Free of lactose and gluten.

- It is rich in protein, iron, manganese, and copper.

- It has a low-fat value.

- It has a low glycemic index.

- Contains quercetin, which strengthens the immune system and helps fight infections.

- Contains lysine, which helps in the synthesis of elastin and collagen.

- Improves the condition of the skin on the face.

COCONUT MILK

- Contains medium-chain triglycerides, which scientists have linked to weight loss. Medium-chain triglycerides stimulate energy with thermogenesis - heat production from energy reserves or. fat.

- Medium-chain triglycerides increase insulin sensitivity, which some scientists believe promotes weight loss.

- Coconut contains a lipid called lauric acid, which helps maintain a healthy immune system.

- It is a rich source of manganese, contains vitamin C, folic acid, iron, magnesium, potassium, copper, and selenium.

- Reduces inflammation and ulcers in the stomach and helps fight viruses and bacteria.

- It is caloric, so it should be consumed in moderation.

- When choosing coconut milk, choose cans without BPA, it is best to buy unsweetened milk in a carton.

SOY MILK

- Lactose-free.

- If milk is fortified, it contains vitamin D and calcium.

- It has a high protein content and little sugar.

- Some studies show that it reduces the risk of cancer and also osteoporosis, helps reduce the symptoms of menopause.

ALMOND MILK

- Lactose-free.

- It has fewer calories compared to cow's milk and other plant kinds of milk.

- It is a rich source of vitamin E (An antioxidant that helps protect the body from free radicals. Improves eye and skin health. Protects against heart disease.), Also contains calcium, potassium.

- Does not contain a lot of protein (240 ml of milk contains only 1 g of protein), sugar * unsweetened milk (240 ml of milk contains 5-17 grams of sugar), and carbohydrates (240 ml of milk contains 1-2 grams of carbohydrates).

RICE MILK

- Lactose-free.

- It contains a lot of carbohydrates and is one of the most caloric among plant kinds of milk, so it is not recommended for diabetics.

- Contains very little protein (240 ml of milk contains less than 1 g of protein).

- It is often enriched with calcium, vitamin A and D.

- It is naturally sweeter than other vegetable kinds of milk.

HEMP MILK

- Free of lactose, soy, and gluten.

- It is full of protein, healthy fats, and minerals.

- Drinking hemp milk improves the appearance of the skin and prevents heart disease.

- Contains minimal traces of THC, and is not psychoactive.

- It is often enriched with calcium, phosphorus, vitamin A, B12, and D.

- Most of the fat in milk is unsaturated and contains linolenic acid (omega-6) and alpha-linolenic acid (omega-3), which are major factors in tissue and membrane growth. In milk, the ideal ratio is only between 2: 1 and 3: 1, which helps maintain skin resistance and aging.

- Contains many essential amino acids.

- Cannabis contains nutrients that prevent cardiovascular disease. It is rich in an amino acid called arginine, which the body needs to produce nitric oxide (it helps relax blood vessels and maintain healthy blood pressure). Sufficient amounts of arginine reduce inflammation (CRP), which is associated with an increased risk of cardiovascular disease.

- Milk is creamy, so it is great for adding coffee.

CASHEW MILK

- Lactose-free.

- Contains healthy fats, proteins, vitamins, and minerals. Homemade milk is more nutritious than store-bought milk, but purchased milk has added vitamin D and calcium.

- It is a rich source of monounsaturated and polyunsaturated fatty acids, potassium, and magnesium. Consumption of these reduces the possibility of cardiovascular disease.

- It is a rich source of lutein and zeaxanthin, which prevent damage to the eye lens. Eating foods rich in lutein and zeaxanthin reduces the chances of developing age-related macular degeneration (the main cause of vision loss).

- Cashew milk is a rich source of vitamin K, which forms erythrocytes.

- Helps regulate blood sugar.

- It is a rich source of copper, which plays an important role in the formation of skin proteins, collagen, and elastin, which contribute to skin elasticity.

- Milk is full of antioxidants, zinc, which help strengthen the immune system and reduce inflammation, and iron, which prevents the lack of it in the blood.

- Cashew milk can be added to smoothies, coffee, flakes, can be used for baking.

Recipes for homemade plant-based milk:

HOMEMADE OAT MILK

· Grind 100 grams of oatmeal with 720 ml of water.

· For a better taste, you can add a pinch of salt, a teaspoon of vanilla extract, a teaspoon of cinnamon, date, or maple syrup.

· Squeeze the ground flakes through a cotton cloth.

· Store in the refrigerator for up to 5 days.

HOMEMADE QUINO'S MILK

· 180 g uncooked quinoa, 1 teaspoon vanilla extract, a pinch of salt, cotton cloth

· Wash the quinoa or, for an even better result, soak it in half a liter of water and let it stand overnight. The next day, wash it through a strainer.

· Boil 480 ml of water and shake the washed quinoa into boiling water. Bring to the boil again and simmer over medium heat for 15 minutes.

· Shake half of the cooked quinoa in a mixer and add 480 ml of water and mix for 3 minutes. With the other half, you can repeat the process or mix it only when you run out of milk made from the first half.

· Pour the mixed mass onto a cotton cloth, over a bowl. Squeeze well.

· Pour the strained milk back into the mixer and add water. As much as you want the milk to be thick. Add vanilla extract and a pinch of salt. If desired, you can add cinnamon, chocolate, dates ...

· Milk should be consumed within 3-5 days.

HOMEMADE ALMOND MILK + ALMOND FLOUR

· Soak 200 g of whole almonds and a pinch of salt in 4 dl of water overnight.

· The next day, peel the almonds and shake them in a blender. Add 8 dl of water and a teaspoon of vanilla extract.

· Squeeze the kneaded mass through a cotton cloth.

· Store in the refrigerator for up to 5 days.

· Spread the flour on baking paper and dry it in the oven at 50 ℃.

HOMEMADE HEMP MILK

· Mix 70-140 g of raw hemp seeds with 700-1000 ml of water.

· For extra flavor, you can add a pinch of salt, a teaspoon of vanilla extract, maple syrup or dates.

· Squeeze the liquid with a cotton cloth.

· Store in the refrigerator and use within five days.

HOMEMADE CASHEW MILK

· Soak 130 g of cashews in very hot water for 15 minutes.

· Drain and wash and shake in a blender. Add 700-1000 ml of water. Mix until smooth.

· You can add cinnamon, dates, maple syrup, salt, cocoa, or vanilla extract.

· Can be stored in the refrigerator for 3-4 days. If layers form, just stir it.

All types of plant milk are much more nutritious than cow's milk, which is neither ethically nor environmentally friendly. If you have never tried anything other than cow's milk, now is the right time to make a change and try something new, healthier, and friendlier for our planet, thus helping to reduce pollution. Big changes start with small steps in the right direction.