Is Milk a Good Source of Protein for Vegetarians?

Got milk? – The advertisement wherein the model is sporting a milk moustache can make anyone (except those who hate milk) crave for a tall glass of cold milk (or milk shake). Breakfast is almost never complete without milk, and for decades now, it’s the usual source of our daily dose of protein. My sister, a vegetarian posed an interesting question one morning, “Is milk a good source of protein for vegetarians”? The answer is a resounding YES, not only is it rich in protein, but it’s also high in calcium and potassium. Whether it’s the dairy or non-dairy kind, milk is the favoured source of protein.

Why Protein

Protein is substantial in building muscle, repairing our skin and hair, and aids in healing our wounds. It is also vital for our body’s metabolism. It plays a vital role in almost all biological body processes. Protein deficiency results in brittle hair, oedema, and unnecessary food cravings, and stunted growth for children.

Milk for Protein

For vegetarians, there are many ways in which we can still get protein on a vegetarian diet. While milk may be a good source of calcium and protein for vegetarians, many people tend to lower their dairy consumption due to allergies while some have to watch their fat and cholesterol intake. For some who do not like dairy products, there are a lot of alternatives and choices of foods rich in protein. For non-vegan vegetarians, milk and cheese (stick with the low-fat cheeses) are greatly recommended.

One example of a yummy milk alternative is soya; it is also high in protein. It contains about 7 grams of protein per 8 ounces of soy-milk. Studies on soy protein show that it can easily be absorbed as milk. Soybeans contain the nine essential amino acids. The amount of protein in soybeans is the same as that found in meat, eggs and milk. Soy milk is a great substitute for baking, cooking and drinking. It comes in a variety of brands and flavours. Vanilla-flavoured soy milk can be added to cereals for a healthy and tasty breakfast treat. Chocolate and strawberry flavours are also great in making soy milk shakes.

You can also try rice milk, it has a thinner and translucent consistency, and is sweeter, and thus, it works well with desserts recipes. It has less protein compared to soy and almond milk, (but hey, protein is still protein, right?).

Almond milk (which is made from almonds) is also suggested. Cashew milk has a creamy consistency similar to soy milk and a nutty taste perfect for making vegan fruit shakes or other drinks and desserts. Almond and Cashew milk are also good substitutes for milk. You won’t be able to tell the difference in bread recipes a well as puddings, muffins, cakes and cookies. Nuts and tofu are also rich in protein. Legumes are an excellent protein source and legumes as well. Black beans, chickpeas, lentils, white beans are just a few of the many varieties available.

So, whether you’re a vegan or non-vegetarian or a carnivore, you have an endless variety of protein sources, one (or many) of which would suit your lifestyle (and taste buds).

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