Rekomendasi Bahan Pengganti Santan agar Makanan Lebih Sehat

Rekomendasi Bahan Pengganti Santan agar Makanan Lebih Sehat
Credit: Freepik

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Santan dalam minuman atau masakan memang memberikan cita rasa tersendiri. Tak heran jika santan banyak digunakan dalam berbagai olahan makanan. Namun banyak juga orang yang memilih untuk menghindari santan karena dianggap memiliki kalori tinggi. Jika Anda ingin mencari pengganti santan, bahan-bahan berikut bisa menjadi alternatif.

 

Kandungan Nutrisi Santan

Santan adalah salah satu bahan masakan yang populer dan banyak digunakan di kawasan Asia, Amerika Selatan dan Kepulauan Karibia. Santan terbuat dari perasan daging kelapa yang sudah tua atau matang. Anda dapat menjumpai santan dalam berbagai olahan masakan maupun minuman tradisional.

Meskipun banyak digemari, santan merupakan bahan masakan yang kaya akan kalori tinggi. Hal ini yang menyebabkan banyak orang mengganti santan dengan bahan alternatif lainnya. Berikut ini beberapa kandungan nutrisi dalam 1 cangkir santan (240 gram):

  • Kalori 552
  • Lemak 57 gram
  • Protein 5 gram
  • Karbohidrat 13 gram
  • Serat 5 gram

Santan memiliki kandungan kalori dan lemak jenuh yang tinggi sehingga banyak orang memilih alternatif pengganti santan agar makanan dan minuman yang disajikan menjadi lebih sehat.

 

Baca Juga: Pola Diet Rendah Serat, Apa Manfaatnya?

 

Alternatif Pengganti Santan

Bagi Anda yang membutuhkan pengganti santan, berikut ini beberapa alternatif santan yang bisa digunakan:

1. Susu Kedelai

Susu kedelai merupakan pengganti santan yang paling populer. Susu kedelai sama-sama susu nabati yang mengandung lebih sedikit lemak jika dibandingkan dengan susu kedelai. Anda dapat menggunakan susu kedelai dengan rasio 1:1 tanpa perlu menggunakan campuran lainnya.

Kelebihan lain dari susu kedelai sebagai pengganti santan adalah susu kedelai memiliki kandungan protein yang lebih tinggi dari santan. Jika Anda ingin mengganti santan dengan susu kedelai, pastikan memilih susu kedelai alami tanpa tambahan gula.

 

Baca Juga: Benarkah Makan Makanan Bersantan Menyebabkan Kolesterol Meningkat?

 

2. Susu Almond

Selain susu kedelai, Anda juga dapat mengganti santan dengan susu almond. Susu almond merupakan susu rendah lemak alami yang memiliki rasa netral sehingga bisa digunakan untuk smoothies, campuran bahan kue, minuman dan sereal. Karena memiliki kandungan lemak yang lebih rendah, Anda mungkin tidak mendapatkan sensasi creamy seperti pada santan. Namun kondisi ini bisa diatasi dengan menambahkan tepung kelapa.

 

3. Susu Oat

Susu oat belakangan ini semakin banyak diminati masyarakat. Konsistensinya yang lebih kental dan creamy namun memiliki rasa gurih dan sehat membuat susu oat banyak digunakan dalam campuran makanan maupun minuman. Jika Anda mencari alternatif santan namun menghindari susu nabati kacang-kacangan bisa memilih susu oat yang memiliki kandungan protein dan serat lebih tinggi.

 

4. Susu Mete

Susu kacang mete adalah susu kacang alternatif santan yang bisa Anda gunakan dalam sup atau smoothies. Susu kacang mete memiliki tekstur yang lebih halus dan lembut daripada susu kacang lainnya, mirip seperti susu sapi. Susu ini lebih rendah kalori dan protein namun mengandung lebih banyak lemak dari susu nabati lainnya.

 

5. Greek Yoghurt

Selain susu nabati, Anda juga bisa mendapatkan pengganti santan dari yoghurt. Greek yoghurt memiliki konsistensi kental sehingga sering digunakan sebagai pengganti santan dalam berbagai olahan makanan dan minuman. Jika ingin lebih encer, Anda dapat mencampurkan Greek yoghurt dengan air.

 

Bagi Anda yang ingin mencari pengganti santan, bisa memanfaatkan susu nabati lainnya seperti susu almond, susu mete atau susu oat. Jika membutuhkan konsultasi mengenai nutrisi lainnya, Anda bisa memanfaatkan aplikasi Ai Care yang berbasis artificial inteligence. 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr. Monica Salim
Last Updated : Minggu, 16 April 2023 | 02:31
Tags : tips kesehatan kacang almond yoghurt pengganti santan

Eske, J. (2022). Health benefits of coconut milk. Available from: https://www.medicalnewstoday.com/articles/323743

Spritzler, (2018). Coconut Milk: Health Benefits and Uses. Available from: https://www.healthline.com/nutrition/coconut-milk

Muinos, L. (2021). 3 Best Substitutes for Coconut Milk. Available from: https://www.verywellfit.com/best-substitutes-for-coconut-milk-5212162

 

Davidson, K. (2019). 11 Delicious Substitues of Coconut Milk. Available from: https://www.healthline.com/nutrition/coconut-milk-substitute

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