Lactosevrij? 5 plantaardige en lekkere alternatieven voor melk

vegan

Als baby maken we allemaal het lactase-enzym aan om de lactose in moedermelk te verteren. Volwassene maken niet (meer) voldoende aan van het enzym waardoor het lastiger is voor het lichaam om lactose optimaal te verteren. Dit is de reden waarom veel mensen kiezen voor een lactosevrij dieet.

Er zijn lactosevrije versies van melk beschikbaar, maar de onderstaand genoemde plantaardige melksoorten zijn ook een lekker alternatief om eens te proberen.

Sojamelk

Een bekende vervanger van melk is sojamelk. Sojamelk komt voort uit sojabonen die rijk zijn aan eiwitten, ijzer en vitamine B1. De sojaboon valt onder de categorie peulvruchten die weer bekend staan om het verlagen van het LDL-cholesterol, dit helpt om je bloedvaten gezond te houden. Niet alleen wordt er sojamelk uit sojabonen gehaald, maar ook yoghurt en olie. Let wel op, de fyto-oestrogenen in soja kunnen ook juist je hormoonbalans verstoren en bijvoorbeeld overgewicht veroorzaken. Je kunt zelf het beste bepalen of soja-producten werken voor jou lichaam.

Amandelmelk

Amandelmelk wordt steeds vaker gebruikt vanwege de talloze voordelen, zo is het een bron van vitaminen, mineralen en antioxidanten. Ook is het licht verteerbaar, bevat het de minste calorieën van alle melkvervangers en bevat het een hoge kwaliteit eiwitten. Het is zelf ook mogelijk om amandelmelk te maken, hier heb je slechts 2 ingrediënten voor nodig: amandelen en water. Je weekt de amandelen in water, daarna doe je ze in de blender en vervolgens zeef je de amandelpulp en laat je het uitlekken boven een kom. Voor extra smaak en zoetheid kun je bijvoorbeeld dadels of vanille-extract toevoegen. In de supermarkt kun je amandelmelk in gezoete- of ongezoete variant krijgen.

lactosevrijHavermelk

Bij havermelk worden havervlokken geweekt in water, er ontstaat dan een romige, lichtzoete melk. Havermelk bevat veel vezels die goed zijn voor je darmen. Als je niet houdt van havermout maar je wilt toch gebruik maken van de voordelen van haver, dan is havermelk een goed alternatief.

Kokosmelk

Wanneer je een notenallergie of gluten-intolerantie hebt kun je ook kiezen voor kokosmelk. Kokosmelk komt van het vruchtvlees van de kokosnoot, ook hier wordt weer water bijgevoegd. Deze melksoort is rijk aan verschillende mineralen en vitaminen en staat bekend om het versterken van botten en tanden. De smaak is erg machtig en daarom voor sommige iets té aanwezig.

Rijstmelk

In Rijstmelk zitten veel belangrijke antioxidanten die je beschermen tegen infecties en ziektes. Wanneer je rijstmelk drinkt van bruine rijst krijg je meteen een hoop vitamine E binnen, dit is weer goed voor je huid en aderen. Rijstmelk bevat weinig vet en daarmee weinig calorieën, wel vult het daardoor minder goed dan andere melksoorten. Daarbij moet nog wel worden gezegd dat er in rijstmelk meer koolhydraten zitten dan in andere melksoorten, dit kan voor diabetici een probleem zijn.

Wat is jullie favoriete melkvervanger?

Bronnen:

jessevandervelde.com/moet-ik-lactosevrij-eten-en-hoe-ziet-een-lactosevrij-dieet-er-uit/
mens-en-gezondheid.infonu.nl/gezonde-voeding/153057-is-kokosmelk-gezond.html
gezondergenieten.nl/havermelk/
optimalegezondheid.com/amandelmelk-als-vervanger-van-gewone-melk/
optimalegezondheid.com/19-voordelen-van-rijstmelk-voor-je-gezondheid-recepten/

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