What are the best dairy alternatives for lactose intolerance? Discover 8 delicious and nutritious food substitutes that can help manage lactose intolerance symptoms and ensure your body gets the necessary nutrients.

Soy Milk: A Lactose-Free High-Protein Alternative

Made from soybeans, soy milk is a great lactose-free alternative to cow’s milk. It is rich in Vitamins E and B12 and can be fortified with calcium and Vitamin D to support bone health. Soy milk provides 90 calories, 7-9 grams of protein, 4 grams of fat, and 4 grams of carbohydrates per cup. Research suggests that soy protein intake may help preserve bone mass density in young and perimenopausal women, making soy milk an excellent choice for those concerned about osteoporosis.

Creamy Coconut Milk: Lactose-Free and Cholesterol-Reducing

For those with lactose intolerance and soy allergies, coconut milk is a suitable dairy-free option. It has a creamy consistency, a sweet taste, and only half the fat content of cow’s milk. Coconut milk is also rich in medium-chain triglycerides (MCTs), a type of saturated fat that may suppress appetite and lower blood cholesterol levels. However, coconut milk is lower in carbohydrates and protein compared to other non-dairy milks, so individuals looking to increase their protein intake may need to find additional sources.

Cashew Milk: A Low-Calorie, Nutrient-Rich Alternative

Cashew milk is a popular vegan choice as an alternative to cow’s milk in baking, breakfast, and desserts. It has a sweet, less nutty flavor and a thin consistency. Cashew milk is low in calories and unhealthy fats, making it a safe daily option even for those with diabetes. It is also a good source of Vitamins A and E, powerful antioxidants that can help slow down the aging process. However, cashew milk is low in protein, so it may not significantly contribute to your daily protein requirements.

Macadamia Milk: A Creamy, Cholesterol-Friendly Choice

Macadamia milk is made from 3% macadamia nuts and water, resulting in a smooth and creamy flavor. It is an excellent sweetener for smoothies and coffee, providing 55 calories, 5 grams of fat, 1 gram of carbohydrates, and 1 gram of protein per cup. Like coconut milk, macadamia milk contains a generous amount of monounsaturated fats, which have been shown to reduce blood cholesterol levels. If you are watching your carb intake and prefer a flavor other than coconut, macadamia milk could be a great lactose-free alternative.

Fermented Cheese: Reducing Lactose Content

Most aged cheeses have significantly lower lactose content compared to their unripened counterparts. The cheese-making process allows for a smaller amount of lactose to remain. For example, a 40-gram serving of parmesan has 0.0 grams of lactose, while Swiss-style, cheddar, camembert, and cream cheese all contain 0.04 grams. Unripened cheeses like ricotta and feta, on the other hand, can have 2 to 5 grams of lactose per ounce. For those with lactose intolerance, it’s best to stick with aged cheese varieties.

Almond Milk: A Nutty, Low-Calorie Option

Almond milk is a lactose-free, dairy-free alternative that is low in calories and fat. It provides a nutty flavor and can be used in a variety of recipes, from smoothies to baked goods. One cup of unsweetened almond milk contains only 30-40 calories, making it a great choice for those watching their calorie intake. Almond milk is also a good source of Vitamin E, an important antioxidant.

Rice Milk: A Hypoallergenic Dairy Alternative

Rice milk is a hypoallergenic, lactose-free option that is made from boiled rice, brown rice syrup, and sometimes added vitamins and minerals. It has a mild, slightly sweet flavor and a thin consistency. Rice milk is naturally low in fat and protein, but some brands fortify it with nutrients like calcium and Vitamin D. This makes it a suitable choice for those with multiple food allergies or intolerances.

Oat Milk: A Creamy, Fiber-Rich Substitute

Oat milk is a dairy-free, lactose-free alternative that is made by blending oats and water. It has a creamy texture and a slightly sweet, oaty flavor. Oat milk is a good source of fiber, containing about 2-4 grams per cup. It is also fortified with nutrients like calcium, Vitamin D, and Vitamin B12 in many commercial varieties. Oat milk can be used in a wide range of recipes, from baking to beverages.

7 Best Dairy Alternatives for Lactose Intolerance

If you are one in 20 Caucasians who suffer from lactose intolerance, you are more likely to have nausea, gut problems, vitamin deficiencies, or osteoporosis. These symptoms exist because your gut cannot fully break down lactose, a type of sugar that you get from milk and dairy foods. Therefore, your body absorbs fewer nutrients than it needs to stay healthy.

Depending on how severe your symptoms are, dietitians who specialise in treating intolerance to food would normally advise to either limit the amount of lactose you consume each day or avoid dairy at all costs. You will also be required to make changes to your diet to prevent nutrient deficiency.

Fortunately, there are many dairy alternatives for lactose intolerance that may help improve your quality of life and ensure your body still receives its recommended daily intake of nutrients.

1. Soy Milk

Made from soybeans, soy milk is a great alternative to cow’s milk because it is lactose-free and contains Vitamins E and B12. Although it does not naturally contain calcium, some brands have found a way to fortify it with calcium and Vitamin D to keep your bones and teeth healthy.

One cup of soy milk contains 90 calories, 7 to 9 grams of protein, 4 grams of fat, and 4 grams of carbohydrates. People who have lactose intolerance and vegans turn to this milk alternative because it is obviously rich in high-quality protein that’s almost at the same level as cow’s milk.

Based on research, soy protein intake may help preserve the total Bone Mass Density (BMD) in both young and perimenopausal women. This means soy milk could be an excellent addition to a dietary plan for people who want to improve their bone health and prevent osteoporosis, whether it is caused by lactose intolerance or other diseases.

2. Coconut Milk

If you are lactose intolerant and allergic to soybeans, coconut milk might just be the dairy alternative you are looking for. It has a creamy consistency, tastes sweet, and only contains half of the fat found in cow’s milk.

Coconut milk is also rich in medium-chain triglycerides (MCTs), a type of saturated fat that may suppress appetite and reduce blood cholesterol levels. It will not only help you deal with lactose intolerance but also help you with your weight loss goals.

However, coconut milk contains the lowest carbohydrate and protein content amongst non-dairy kinds of milk. So, individuals who are looking to increase their protein intake will need to find other sources.

3. Cashew Milk

A popular choice amongst vegans, cashew milk is often used as an alternative for cow’s milk in baking, breakfast, and desserts because it tastes less nutty yet sweet and has a thin consistency.

Cashew milk is also low in calories and unhealthy fat so it is safe for daily consumption, even for people with diabetes. It also contains a lot of Vitamins A and E, which are powerful antioxidants that can slow down the ageing process.

However, cashew milk is low in protein so it may not contribute much to your daily protein requirement. Even so, it is still a great source of vitamins and healthy fats that can make your desserts and baked goods nutritious.

4. Macadamia Milk

Popular in Australia, this milk is made of 3% macadamia nuts and water. It has a smooth and creamy flavour, which makes it an excellent sweetener for your smoothies and coffee.

One cup of unsweetened macadamia milk gives you 55 calories, 5 grams of fat, 1 gram of carbohydrates and 1 gram of protein. Like coconut milk, macadamia milk also contains a generous amount of monounsaturated fats, which have shown promise in reducing blood cholesterol levels according to research.

Macadamia milk contains less fat and calories than soy milk. If you are watching your carb intake and don’t exactly like the taste of coconut flavour in your smoothie, macadamia milk would be a great option.

5. Fermented Cheese

Most types of aged cheese have fewer amounts of lactose in them compared with their unripened counterparts. The latter generally contains additional milk and curd, which contributes to their high lactose content while the former undergoes a cheese-making process that allows for a smaller amount of lactose to remain.

Based on a 40gram serving size, parmesan has the lowest lactose content at 0.0 gram while Swiss-style, cheddar, camembert and cream cheese all contain 0.04 grams. You may want to avoid unripened types of cheese like Ricotta and feta because they may contain 2 to 5 grams of lactose per ounce.

For best results, consider sticking with aged cheese instead of younger and fresher ones. If you need to eliminate dairy from your diet altogether, you may want to check out vegan cheeses that are made from nuts and plants. They are mostly dairy-free, non-GMO, gluten-free, and without any artificial preservatives.

6. Dairy-free Yoghurt

Yoghurt is the go-to source of probiotics of many people with lactose intolerance because it is easy to digest. Each day you let your yoghurt sit in the fridge, there will be less lactose for you to digest as the live microorganisms break it down for energy.

Some brands now also sell dairy-free yoghurts, which would be perfect for those who cannot completely digest lactose. These products are usually made of fibre, probiotics, nut-based milk like cashew milk, soy milk and almond milk, and plant-derived proteins like potatoes and peas. Alternatively, you may also opt to create your own dairy-free yoghurt recipe if you want to make them taste better and keep things economical for the long term.

7. Lactose-free Sherbet

Dairy-free and high fibre sherbet do not only offer a good alternative to less flavourful yoghurts, but also a great addition to your dietary plan. Fruits are lactose-free so you can easily mix them with your own choice of milk substitute.

However, if your goal is to reduce your lactose intolerance symptoms like bloating and constipation, you might as well blend fruits that are rich in potassium and soluble fibres like banana, kiwi and papaya. These fruits can help regulate your sodium levels and fight constipation.

After blending your fruits, pour them into your ice cream mixer bowl and churn to your satisfaction. Top it off with a coconut milk-based whipped cream, and then freeze for a few hours.

A Few Reminders

When buying dairy alternatives, read the labels carefully. Look for a product that has less sugar in it because that would mean it also contains less lactose. Stay away from those that contain added ingredients like sugars, starch, preservatives, thickeners, and flavourings.

When trying these substitutes, start with a little amount first to find out if you are able to tolerate it. Taking note of any reactions your body may have after ingesting these dairy alternatives will help you and your dietitian make informed decisions regarding your dietary plan.

Need Our Help?

Book an appointment with an accredited dietitian or nutritionist by phone on (07) 3071-7405 between 8am and 6pm Monday to Friday or send us an enquiry. Alternatively, find out more about lactose intolerance.

6 Best Milk Alternatives for Lactose Intolerance

Does drinking milk upset your stomach? If so then chances are you could be lactose intolerant.

But that doesn’t mean you have to avoid dairy products completely.

Here’s why…

Delicious milk alternatives for the lactose intolerant!

Below, you’ll find the best milk alternatives for lactose intolerance and milk/dairy allergies.

We got you covered!

Best Milk Alternatives for Lactose Intolerance

Every milk alternative for the lactose intolerant has its own benefits, pros, and cons, but at the end of the day, they should not upset your stomach. So with that being said, here are 5 milk substitutions for the lactose intolerant:

Almond Milk

Almond milk feels just like regular cow milk when it comes to texture. However almond milk’s color is beige and it literally tastes like almonds (what do you expect). The only downside is that 8 oz of almond milk only contains 1 gram of protein. But thankfully you can actually get more calcium and Vitamin D and E than regular cow milk.

Here are some of the best almond milks you can drink:

Coconut Milk

Coconut milk comes from the meat of the coconut and should not be confused for coconut water. Texture-wise coconut milk is quite creamy just like cow whole milk. It’s quite fatty and has little protein. The one benefit is that is that it contains medium triglycerides which is a fat that can boost your metabolism which can help promote weight loss.

Here are some of the best coconut milks you can drink:

Hemp Milk

One thing that separates hemp milk from milk and lactose free milk is the fact that its derived from hemp seeds which are high in omega-3 fatty acids and protein. The only missing is enough calcium. Texture-wise, hemp milk is thick and a little gritty.

Here are some of the best hemp milks you can drink:

Lactose-Free Milk

Lactose free milk is extremely high in calcium (one serving is almost enough calcium for you recommended daily intake). Plus lactose-free milk contains a number of beneficial nutrients such as potassium, zinc, magnesium, and vitamin A, K, and B. This is the one lactose free milk alternative that isn’t vegan like these.

Here are some of the best lactose-free milks you can drink:

Rice Milk

Rice milker is very thin and has a sweetness to it (if you get it flavored). It’s low in protein but has a good amount of calcium.

Here are some of the best rice milks you can drink:

Soy Milk

Soy milk, by far, has the most protein out of all the lactose free milk alternatives. Plus it even contains potassium. The downside is that it’s high in estrogen. It’s not hormonal estrogen, but it’s still estrogen.

Here are some of the best soy milks you can drink:

How to Get the Same Benefits of Milk Elsewhere

Most dairy products, especially milk, are very high in protein and calcium. And just because you’re lactose intolerant doesn’t necessarily mean that you have to miss out on gaining those nutritional benefits because thankfully, there are other products and food items that you can consume that are equally as beneficial, minus the lactose.

You see, if you are lactose intolerant, you can still tolerate about 8 ounces of milk, according to David Goldstein, a gastroenterologist from New Jersey.

So yes, you can still put a little creamer in your free Starbucks coffee.

So with that being said, here are 10 of the best food options where you can still get the protein and calcium that you would normally find in milk and dairy products:

1. Beans – eating a cup of beans is equivalent to drink 4 ounces of milk (half cup)
2. Bread – Some brands and types of breads contain a lot of calcium.
3. Cereal – some cereals have over 1,000 mg of calcium in a 1 ounce serving which is almost your entire dairy nutritional requirement.
4. Dairy Free Yogurt – greek yogurt and regular yogurt derived from non-dairy milk can provide you with a lot of nutrients.
5. Dried Apricots and Raisins – a few pieces of dried apricots and a serving of raisins can give you a good amount of calcium.
6. Edamame – edamame and other soy foods like tofu are packed with calcium.
7. Fish – fish like canned sardines and salmon are a great source of vitamin D and calcium. Fresh fish like rainbow trout and perch are equally as beneficial.
8. Hard Cheese – cheese that are a very hard like parmesan and swiss tend to have less lactose than softer cheeses like mozzarella and brie. Plus they are also loaded with calcium. That means you don’t necessarily have to give up on cheese completely because these stomach are easier on your stomach.
9. Nuts – you can find consume a good amount of calcium in a small serving of nuts including peanuts, brazil nuts, and almonds.
10. Orange Juice – some orange juices are loaded with extra calcium in every serving.

Can’t Avoid Milk? Take this.

Let’s face it, sometimes you just want to enjoy delicious ice cream or greek yogurt without having to sacrifice taste and dairy.

That’s why you should always take a Lactaid Fast Act Lactase Enzyme Supplement.

All you need to do is take it right before you eat any dairy products and your stomach will be completely fine.

Now you can finally enjoy dairy once again!

…

Hopefully after reading this you’ll be able to find and enjoy the best milk alternative for your lactose intolerance.

Also, be sure to follow our dairy-free board on Pinterest!

Cheers

Related

Lactose Intolerant? 4 Delicious Nondairy Milk Alternatives

If you experience abdominal pain, bloating, gas or diarrhea 30 minutes to 2 hours after drinking a glass of milk or eating a slice of cheesecake, you may be lactose intolerant. Nondairy milk alternatives can provide you the same pleasures of dairy without the digestive distress.

Those with lactose intolerance do not have sufficient amounts of the digestive enzyme lactase to break down the sugar called lactose, which is naturally occurring in milk and milk products. Frequently, people develop lactose intolerance after age 2 when the body produces less and less lactase over time; heredity may play a part in the body’s inability to keep producing lactase. Lactase deficiency can also be the result of intestinal disorders such as Crohn’s or Celiac due to damage to the intestinal walls (the cells in the small intestine make the lactase enzyme).

Always check with your doctor as similar symptoms may be from a milk allergy, which is a different situation altogether. Either way, it is a good idea to find some nondairy milk alternatives to milk and milk products so that you don’t feel deprived of your favorite types of foods. For instance, you can still eat your cereal in the morning-just substitute a different type of milk.

Read more about  nondairy milk alternatives

Here are some nondairy milk alternatives that taste great!

1. Coconut: Available in health food stores and appearing more frequently in regular grocery stores, coconut milk is a creamy alternative to cow’s milk. According to the coconut research centre, coconuts are an excellent source of vitamins, minerals, fiber and healthy fats. Try this with cereal, in your coffee or by the glass. Read the label and purchase the brands without added sugar or chemicals.

2. Rice: Rice milk is a sweet tasting milk alternative also good for cereals and in smoothies. This is not as thick as regular milk so it may not be as good for coffee. Rice milk is high in vitamins B, D and A, which will contribute to your overall health and energy levels. As brown rice is generally easily digested by most people, this is a good choice if you have a sensitive digestive system.

3. Oat: Oat milk is high in fiber and protein but low in calories. This milk substitute also provides vitamins and minerals including iron. Oat milk is thicker so it may be good for coffee as well as baking, smoothies and in cereal.

4. Almond: Almond milk provides fiber, minerals and vitamins with a low glycemic load. This means that almond milk contains low carbohydrates and will help maintain steady blood sugar levels. The pleasant sweet taste of the almond milk is natural even without sugar added (again read the label and find a brand without added sugar or chemicals). Almonds provide a source of protein, so this is a good way to start the morning–whether you use it for a smoothie or pour it over cereal.

In addition to these milk substitutes, you can find cheeses made from rice and even a vegan cheese substitute made from different oils and nuts. Today, it is much easier to find alternatives to dairy milk and milk products, so ask a health care practitioner to help you plan some meals, or do your own investigating at the grocery store. You may be surprised at all the dairy free choices available.

Photo credit: Summer Tomato

Lactose intolerant? Here are a few alternatives to dairy

If you are lactose intolerant, you still need to ensure you get enough calcium in your diet.

When someone is lactose intolerant it means that they are unable to absorb lactose in dairy products due to a lactase deficiency. Lactase is an enzyme that splits the milk sugar lactose to produce glucose and galactose. 

Sophie Medlin, a lecturer in nutrition and dietetics at King’s College London, offers a simple explanation for how lactose intolerance occurs.

She wrote, “When we are babies, we all produce plenty of the lactase enzyme that allows us to absorb our mother’s milk. In populations where milk consumption has been historically low, such as Japan and China, most children will have stopped producing lactase soon after weaning and – producing almost entire populations that may be unable to absorb the lactose in milk – this we call ‘lactose intolerance’.”

If you are lactose intolerant, you may experience symptoms 30 minutes to two hours after consuming food or drinks that contain lactose. The most common symptoms include:

• Watery or acidic diarrhoea 
• Stomach cramps and pain
• Bloating
• Flatulence
• Stomach grumbling (borborygmi)

In young children, lactose intolerance can present with weight loss and failure to thrive.

4 alternatives to dairy

If you are lactose intolerant, there are some alternatives to dairy. These include: 

1. Lactose and casein-free milk

Look for lactose-free cow’s milk, which contains a lactase enzyme that helps break down lactose into forms that lactose-intolerant people can digest.

2. Soya milk

This milk is made from soya beans and can have a chalky feel and tofu-like after taste. It is relatively low carb – if you need to keep an eye on your blood sugar levels, choose unsweetened soya milk, which has as little as 0.1g of carbs per 100ml.

3. Almond milk

This dairy-free milk is slightly sweet and has a mild almond flavour; unsweetened almond milk tastes a bit more nutty. Almond milk has around 42 to 105kJ per 100ml.

4. Goat’s milk

Goat’s milk is great in cereal, tea and coffee, and can be used for cooking and baking. It has a creamy texture with a slightly sweet and herby taste. Good news if you don’t mind the overpowering smell – goat’s milk is high in calcium, proteins, vitamins and minerals.

Consider this when buying milk alternatives

Added sugar: Always opt for the unsweetened varieties – sugar is often added to enhance the flavour and texture. Check the food label and avoid brands that list sugar as one of the first three ingredients.

Calcium: We know that cow’s milk is rich in calcium, which we need for strong bones. However, many non-dairy milks are fortified with calcium, so choose one that has at least 120mg per 100ml.

Vitamin B12: If you avoid animal products, you may risk a vitamin B12 deficiency. Opt for milk that is fortified with vitamin B12, which is necessary for a healthy brain and strong immune system.

Make your own dairy-free milk

According to Food24, it’s fairly easy to make your own dairy-free milk:

Coconut milk: Blend one cup of unsweetened, dried coconut flakes with two cups of boiling water. Leave this mixture for five hours so the flavours can develop and then strain.

Rice milk: Boil one cup of brown rice with three cups of water, one teaspoon of cinnamon and one teaspoon of honey. When the rice is cooked, blend it with four cups of water and strain with a sieve.

Oat milk: Soak one cup of oats with three cups of water for eight hours. Blend this mixture with two cups of water, and add one teaspoon of salt and one teaspoon of honey. Blend until it is smooth and strain through a sieve.

^{Image credit: iStock} 

Your Guide To Every Dairy-Free Milk Substitute

Many of us grew up reciting the phrase, “Got milk?” These days, that slogan might need to be amended to “Got dairy-free milk substitutes?”

Made by soaking rice, beans, grains, or nuts in water and then blending and straining, milk alternatives are vegan, dairy-free substitutes for dairy milk. And these alt-milks are having a moment. Between 2012 and 2017, demand for dairy-free milk products grew by a whopping 61 percent to the tune of well over $2 billion.

Why people opt for milk substitutes over dairy.

Why the growing demand for dairy-free milk? People might seek out these milk alternatives for several reasons, says Maxine Yeung, MS, RD, CPT, CWC, a registered dietitian, personal trainer, and founder of The Wellness Whisk.

• You have lactose intolerance. “The most common reason I see that people drink milk alternatives is because they cannot tolerate lactose: the sugar found in milk,” Yeung says. “Experts estimate that after infancy at least 65 percent of the world’s population becomes lactose intolerant. This means they cannot digest lactose due to low levels of the enzyme lactase in the body.”
• You want to cut back on calories. “Others choose alternative milks as a way to reduce their overall calorie intake. ” Cow’s milk contains between 11 and 12 grams of lactose sugar. An average 8-ounce glass of milk contains 130 total calories. An unsweetened milk alternative, on the other hand, can be as low as 30 calories per glass.
• You’re looking for a flavored, creamy beverage option. “People may also prefer milk alternatives to add a variety of flavors to their diets or if they simply do not like the taste or texture of milk,” Yeung says.
• You’re concerned about animal practices in the dairy industry. People might also ditch dairy milk products because of concerns about the environmental impacts of the industrial dairy industry. Dairy farming is linked to greenhouse gas emissions, the degradation of ecologically important land, and the contamination of water resources.

No matter a person’s reasons for seeking out milk alternatives, the good news is there are more dairy-free substitutes than ever before. So without further ado, let’s take a look at how to choose the best dairy-free milk!

What to look for in the best milk substitutes.

There are tons of milk alternatives ranging from soy milk to nut milks, rice milk, banana milk (really!) and more. So how do you separate the wheat from the chaff (or, er, the more nutritious milky substance from the less nutritious one)?

• Look for a nutritional profile that’s similar to real milk. “If you’re looking for a milk alternative as a source of nutrition, I recommend choosing one that has similar protein and carbohydrate amounts to milk: about 8 grams of protein and 12 grams of carbohydrates per 8 ounces,” Yeung says.
• Choose unflavored and unsweetened options. And beware of hidden sugars! “Some brands of milk alternatives add sugar to the beverages even if they say unflavored on the container,” Yeung says.
• Whenever possible, avoid additives. “Many milk alternatives also contain additives such as gellan gum, guar gum, and carrageenan that help to thicken the beverages,” Yeung says. “While these are ‘generally recognized as safe’ by the FDA, some people complain of gastrointestinal issues after consumption. More research needs to be done on their effects within our bodies.”
• Avoid any product that could trigger allergies. This may be obvious, but it’s important! “Do not use any milk alternative [if] you may have an allergy or intolerance to its ingredients,” Yeung says. “For example, avoid nut milk alternatives if you are allergic to nuts.”

The best dairy-free milk alternatives, ranked by nutrition.

Now that you have some idea of what to look for in a milk alternative, let’s pit these products head-to-head!

Here’s a roundup of some of the most popular dairy-free milks on the market, ranked by Yeung in order of most to least nutritionally sound. (Yeung notes that because each product has pros and cons, ranking them can be tricky. She has strong feelings about rankings 1 through 5, but after that, it’s a bit of a tossup.)

1. Soy Milk

This plant-based beverage is made by soaking soybeans and then grinding them with hot water. It tends to have a nutty taste that’s sometimes fortified with other flavors, such as vanilla.

Pros: Yeung says the main benefit of soy milk is that it’s “closest in nutrition to cow’s milk for calories and protein per 8-ounce serving.” One cup of unsweetened soy milk has approximately 80 calories, 4 grams of fat, and 7 grams of protein. “[It] also has 2 grams of fiber per serving.”

Cons: That said, soy milk won’t work for folks who are allergic to soy or who are concerned about the potential side effects of soy consumption, such as inflammation, gassiness, or exposure to pesticides.

Bottom line: Worth drinking if you’re not allergic to soy and you don’t consume soy in excess from other sources.

2. Pea Milk

Pea milk is made by harvesting (you guessed it!) peas, milling them into a flour, separating out the pea protein, and then blending that protein with water and other ingredients. While that might not sound super appetizing, the result is a surprisingly smooth and creamy brew.

Pros: Yeung says pea milk boasts several benefits. Chief among them? “[It’s] the only non-soy, plant-based milk alternative that has a similar protein content to cow’s milk.” Additionally, it has “fewer calories than cow and soy milk, and… additional benefits like omega-3 fatty acids.” There’s also some evidence that pea milk is a relatively eco-friendly milk alternative.

Cons: As for pea milk’s downsides? It’s low in B-12, so it’s important that people who drink this beverage are getting that nutrient from other sources. It also tends to be higher in sodium than dairy or soy milk.

Bottom line: Worth drinking.

3. Hemp Milk

Although it’s derived from the Cannabis sativa plant, hemp milk should not be confused with cannabis. This completely non-psychoactive milk alternative is made by soaking hemp seeds and then grinding them and mixing them with water. The result is a creamy, nutty beverage that’s devoid of common allergens such as dairy or soy.

Pros: When it comes to hemp milk’s benefits, it’s all about the healthy fats. “Hemp is a good source of omega-3 and omega-6 fatty acids,” Yeung says. It also boasts around 20 percent of the RDA for iron and approximately 3 to 5 grams of protein per serving.

Cons: What you won’t find much of in hemp milk is calcium, so people who opt for this milk alternative will need to make sure they’re getting plenty of calcium from other sources. Additionally, some hemp milks are loaded with added sugars.

Bottom line: Worth drinking (but opt for products without a ton of sugar).

4. Flaxseed Milk

Remember when flax was the superfood du jour? Well, even though flaxseed products aren’t as popular as they once were, they still pack a nutritional punch. Flaxseed milk can be produced in several ways, such as blending flax seeds with water and then straining out the ground seeds.

Pros: Much like hemp milk, Yeung says flaxseed milk stands out for being a good source of omega-3 fatty acids. It also boasts (low levels of) calcium, phosphorus, and vitamins A and D.

Cons: Flaxseed milk’s main downside? It has very little protein.

Bottom line: Worth drinking as long as you aren’t relying on it to add protein to your diet.

5. Oat Milk

Oat milk is gaining notoriety in coffee shops across the country for its rich, creamy profile. Like flaxseed milk, oat milk can be produced in several ways. Most commonly, milled oats are mixed with water, strained, and possibly flavored with add-ins.

Pros: Yeung says this plant-based beverage stands out for having a bit more protein than nut milks (approximately 4 grams per serving). This can be a boon for people who rely on milk alternatives to add some extra protein into their diet. Oat milk also boasts several micronutrients, including copper, folate, magnesium, thiamin, zinc, and more.

Cons: That said, oat milk doesn’t really contain healthy fats, and it tends to have more carbs and calories than many dairy-free milk substitutes.

Bottom line: Worth drinking in moderation (unless you’re on a low-carb diet).

6. Coconut Milk

There’s a lot of diversity in the world of coconut milk, which is produced from the white flesh of mature coconuts. Depending on the details of its production process, Yeung says coconut milk can have varying levels of fat.

Pros: One of the main pros of coconut milk, Yeung says, is that it has a strong flavor profile that will appeal to anyone who likes the taste of coconut. From a nutritional standpoint, coconut milk can also contain healthy fats and several vitamins and minerals, including copper, vitamin C, folate, iron, magnesium, manganese, phosphorous, potassium, and selenium.

Cons: As for coconut milk’s potential downsides? These milk substitutes may be higher in calories than some of the options here, and it’s not a sound source of the vitamins A and D that are typically found in cow’s milk. Some coconut milk products are also low in protein.

Bottom line: Worth drinking (just avoid options with added sugar).

7. Rice Milk

What do you get when you boil brown or white rice, strain out the grains, and possibly add in some flavorings to the leftover liquid? Rice milk, of course! This foamy milk has a thin, light texture and a nutty flavor profile.

Pros: A main perk of rice milk is that it’s a great alternative for people who have dairy, nut, or soy allergies, Yeung says.

Cons: That being said, rice milk comes with a few nutritional downsides. Because it’s made from a grain, it’s often higher in carbs and calories than some milk alternatives. Yeung says it also “tends to be higher in sugar, and some brands add oil and salt,” which can make rice milk high in sodium. It’s also extremely low in protein as well as most vitamins and minerals.

Bottom line: Not worth drinking as much as other options on this list (unless you’re allergic to other dairy-free substitutes).

8. Mixed Nut Milks, Almond Milk, and Cashew Milk

These milk substitutes are usually produced by soaking nuts in water, draining them, pureeing them, and blending them with hot water. Some products will also incorporate additional flavors and added vitamins or minerals.

Yeung ranked each of these options (mixed nut milks, almond milk, and cashew milk) the same, because they tend to have similar pros and cons.

Pros: Yeung says nut milks are commonly fortified with vitamins and minerals and are low in calories per serving.

Cons: “Nut milks do not provide much nutrition in terms of macronutrients,” Yeung says. In particular, they tend to be low in protein. “Many people think that just because a milk alternative is made from nuts, which are good sources of protein and fat, that the beverage will also be a good source of protein and fat.” But that’s rarely the case. “For instance, almond milk has 1 gram of protein… per 8 ounces.”

Bottom line: Worth drinking if you like the taste and texture of nut milks. Just don’t rely on them to provide macronutrients.

9. Banana Milk

Milk from bananas? Believe it. Banana milk substitute is made by blending bananas and water and then possibly adding in other milk alternatives or flavorings. Because there’s so much variation when it comes to how banana milk is produced, it’s tough to make blanket statements about this beverage.

Pros: If banana milk isn’t made with added sugars, then it can provide a touch of natural sweetness without a crazy sugar content. Another possible perk is that Banana milk can be low in carbs and calories (though it isn’t always).

Cons: Beyond that, banana milk tends not to have an impressive nutritional profile. It’s usually low in both macro- and micronutrients, which means the primary reason to drink these beverages is taste. (Sometimes, that’s reason enough!)

Worth drinking: Not so much from a nutritional perspective.

Safe Milk Alternatives If Baby Or Toddler Lactose Intolerant

For babies or toddlers who are lactose intolerant, they require something other than cow’s milk to drink to not have adverse reactions to their beverage. This is because children who are lactose intolerant lack an enzyme that helps them digest the lactose in cow’s milk, which makes consuming dairy products a digestively painful experience.

While it is not common for babies or toddlers to be lactose intolerant, it does happen. And for little ones who have the intolerance, they have digestive problems. Those digestive issues include having diarrhea, gas, bloating, and cramping, according to healthline. As such, choosing an alternative to cow’s milk is the only choice parents have to keep their children’s stomach issues at bay.

RELATED: Signs Your Baby’s Diaper Rash And Accompanying Symptoms Is Really A Cows’ Milk Allergy

Here are some safe milk alternatives for babies and toddlers who are lactose intolerant.

Soy Milk

One of the most popular alternatives to cow’s milk is soy milk. If choosing soy milk as an alternative to whole cow’s milk, it is important to choose whole soy milk to make sure that there is enough fat in the beverage. This is important because children need fat for brain development, according to the babycenter. The publication goes on to state that the soy milk chosen needs to include added calcium, vitamin A, and vitamin D as well, which all help with the development of a child.

One thing of note, according to Susan G. Komen, for children who have lactose intolerance, some may prove to be allergic to soy milk as well. As such, it is important to test soy milk in small doses to see how a little ones react to it before jumping in headfirst with large amounts of the beverage.

Almond Milk

Another popular option that is chosen for little ones who have lactose intolerance is almond milk. While it is a safe alternative, because it has a much lower fat and protein content than whole cow’s milk, the intake of fat and protein that a baby or toddler would have gotten in the cow’s milk will need to be supplemented elsewhere in their diet to help with brain and muscle development. Almond milk, like soy, is fortified with vitamins A and D, as well as calcium, according to MedicalNewsToday.

Before giving a child almond milk for the first time, especially if there is a history of nut allergies that runs in the family, a conversation should be had with the child’s doctor to determine if almond milk is safe to try or if a different cow’s milk alternative should be chosen instead.

Rice Milk

Rice milk is very simple in its ingredients. According to Wholesome Baby Food, fortified rice milk contains only rice, water, oil, and salt. Manufacturers also fortify rice milk with calcium, vitamin A, vitamin, D, and B12.

However, due to the low fat and protein content, there is concern that little ones will not get the amount of these items necessary in their diet for proper brain and muscle function. Therefore, finding whole foods to supplement a child’s diet is necessary to keep their brain and body growing strong and healthy.

Oat Milk

For little ones who are struggling with not only lactose intolerance but a gluten allergy or sensitivity as well, oat milk might prove to be a good option.

Oat milk is very easy to make at home. However, according to healthline, the homemade versions are not high in nutritional value. As such, purchasing commercially made oat milk that includes vitamins A, D, and B12 are essential for nutritional health for children. Commercial oat milks are not only heart healthy but calcium-rich as well.

Because oat milk has less protein and fat per serving than whole cow’s milk, the fat and protein will have to be made up for elsewhere in a child’s diet.

Goat’s Milk

An alternatives to cow’s milk that is extremely similar, is goat’s milk.

The protein that is found in goat’s milk is more easily digestible than that of cow’s milk. And, what may be surprising to some is that goat’s milk has more calcium than cow’s milk. 13% more, in fact, according to Ask Dr. Sears. It also has more vitamin A and B-6 as well. However, cow’s milk has more B-12 than goat’s milk, which means the vitamin will need to be made up elsewhere in a child’s diet.

Because goat’s milk still contains lactose, albeit a smaller amount than cow’s milk, children who are lactose intolerant may still have a reaction. As such, little ones should be monitored if given goat’s milk.

Source: healthline, babycenter, Susan G. Komen Foundation, MedicalNewsToday, Wholesome Baby Food, healthline, Ask Dr. Sears

NEXT: Baby Allergic To Dairy? Don’t Throw Out Your Breast Milk!

8 Hot Baby Names That Mean Fire

About The Author

Jessica Tucker
(1491 Articles Published)

Jessica is a writer based out of California. She is a mom to two fiercely independent, fun-loving girls and wife to a man who helps her find balance in life. Jessica is an avid runner, consumer of really great cups of coffee, and enjoys adventuring off the beaten path whenever possible. Family is number one to Jessica and is what makes living this crazy, hectic, beautiful life worthwhile.

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Choosing Dairy-Free Beverages: Top Milk Alternatives

Take a walk through your local grocery store and you’ll likely notice the endless varieties of non-dairy milk alternatives lining the shelves. Lactose intolerance, milk allergies, food sensitivities, and an increase in consumer demand have led to a rise in the availability of non-dairy beverages. (26) With options ranging from nut and seed milk, such as almond and hemp, to varieties sourced from grains (e.g., rice, oats) or legumes (e.g., soy, pea), choosing a suitable alternative can seem overwhelming. Keep reading to learn more about the different types of non-dairy milk alternatives, how they compare to cow’s milk, and how to choose the healthiest milk alternatives.

Non-dairy beverages, such as oat, soy, and almond milk, are tasty alternatives to cow’s milk.

Why choose dairy-free milk alternatives?

Outlined below are some reasons an individual may choose or need to consume non-dairy beverages instead of cow’s milk.

Milk allergy

An allergy to cow’s milk typically presents during infancy and affects approximately 3% of infants worldwide. Although a milk allergy is possible in adults, many children outgrow their allergy, with only 1% of people over six being affected. (5) Symptoms of a milk allergy can vary from diarrhea to a severe, life-threatening reaction known as anaphylaxis. (5) Individuals with a milk allergy must strictly avoid all foods and beverages containing cow’s milk to prevent allergic reactions. Instead of cow’s milk, dairy-free foods and beverages are suitable alternatives.

It’s important to note that non-dairy beverages are not substitutes for infant formula. If your infant is allergic to cow’s milk, speak to your pediatrician who can suggest a safe alternative to ensure they’re obtaining proper nutrition for optimal growth and development.

Lactose intolerance

Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase, which is necessary for digesting the naturally-occurring sugar found in milk, known as lactose. In contrast to an allergy, lactose intolerance does not necessitate complete avoidance of dairy-containing foods and typically presents with minor, yet uncomfortable, gastrointestinal symptoms, including gas, bloating, and diarrhea. (25) Limiting or avoiding foods and beverages containing lactose can significantly reduce these symptoms. (13)

It’s estimated that between 28 and 70% of people worldwide poorly digest lactose, with a greater prevalence of lactose intolerance among individuals in Asian and African countries. (22) Non-dairy beverages and lactose-free milk, a cow’s milk product produced by adding lactase, are appropriate alternatives for those struggling with the symptoms of lactose intolerance.

Dietary preferences

Beyond personal taste preferences, many people choose to avoid dairy products for health or ethical reasons. For example, vegans avoid animal-sourced foods, including all dairy products. Many vegans choose not to consume dairy products due in part to the environmental and animal welfare concerns associated with large-scale dairy production. (3) Non-dairy milk alternatives are widely sourced from plants, making them suitable for vegans and other individuals who choose to avoid dairy.

Did you know? Dairy production remains a significant contributor to greenhouse gas emissions. (3)

Best milk alternatives

There are several milk alternatives commercially available today. Some of the most popular and prevalent types of non-dairy options are described below.

Add any plant-based milk to a fruit smoothie for a nutrient-dense breakfast or snack.

Almond milk

Almond milk, which is produced by soaking and grinding almonds in water then filtering out the solids, has emerged as one of the most popular non-dairy beverages in North America. (26) Its mild flavor lends to its versatility, making it perfect for baking, adding to your coffee or tea, blending into a smoothie, or enjoying with your morning bowl of oatmeal or cereal.

Compared to many non-dairy beverages found in stores, unsweetened almond milk is often the lowest calorie option. Almond milk contains very little protein, and its nutritional profile differs significantly from that of cow’s milk. (26) To improve their nutritional value, almond beverages and many other non-dairy beverages are fortified with additional vitamins and minerals, such as vitamins A, B12, D, and E, as well as calcium. (26)

Nutritionally speaking, almond milk is very similar to many types of nut-based non-dairy beverages. If you’re looking for another nut-based non-dairy beverage, cashew milk is a popular option with a very similar nutrition profile. (21) Cashew milk tends to have a thicker consistency than almond milk, making it perfect for adding to lattes or smoothies.

Did you know? Greater almond milk production resulting from increased consumer demand has contributed to some environmental concerns. Over 80% of the world’s almonds are produced in drought-prone regions of California, leading to drained aquifers, increased use of herbicides, and consequently, a dramatic reduction of honeybee populations. (4)

Soy milk

Soy milk is produced by soaking soybeans in water, then grinding, boiling, and filtering the liquid. (19) Thanks to its high protein content, soy milk is the most nutritionally equivalent to cow’s milk of all plant-based non-dairy beverages available. (19) Plain, unsweetened soy milk can be used in sweet or savory recipes, just like you’d use cow’s milk.

Some concern surrounding the estrogen-like compounds found in soy, known as isoflavones, still exists despite decades of research reporting the many health-promoting benefits of soy consumption. (10) Populations that regularly consume soy products have been shown to have lower incidences of chronic health conditions such as cardiovascular disease (6) and breast and prostate cancers. (11) Most populations can safely enjoy soy milk and other soy-based products; however, individuals with a soy allergy should avoid soy products entirely. Additionally, some research suggests that soy may be contraindicated for individuals with thyroid conditions, such as hypothyroidism, although evidence is inconclusive. (12)(17)

Did you know? 94% of soy grown in the United States is genetically modified. (24) When possible, select organically-grown soy products to eliminate any potential health risks associated with genetically-modified soy. (1)

Rice milk

Rice milk is produced by mixing milled rice and water to create a white, milky liquid. Characterized by a mild, sweet flavor, rice milk is tasty when used in fruit smoothies or added to breakfast cereals. Rice milk is one of the least allergenic non-dairy milk substitutes, making it a suitable alternative to cow’s milk for individuals with multiple food allergies or sensitivities. Compared to cow’s milk, rice milk contains high amounts of carbohydrates and minimal protein and fat. (26)

Coconut milk

Coconut milk is produced by grating the white flesh of a coconut and mixing it with hot water. Not only is coconut milk a tasty beverage, but full-fat coconut milk (found in a can) adds richness and flavor to many savory dishes such as curries and soups. Canned full-fat coconut milk and coconut milk sold in a carton differ in consistency, taste, and nutritional value. For example, canned coconut milk is higher in fat and calorie content. In contrast, coconut milk in a carton contains more water and provides far fewer calories and grams of fat per serving. (20)

Although low in protein, coconut milk is rich in minerals such as potassium and magnesium. (20) Coconut milk is delicious when added to smoothies or your morning bowl of cereal.

Hemp milk

Hemp milk is made by blending seeds of the Cannabis sativa plant. While sourced from the same plant that produces marijuana, hemp seeds do not contain the psychoactive compound tetrahydrocannabinol (THC). Instead, hemp seeds are tiny protein-packed seeds that are rich in heart-healthy fats. According to one analysis, hemp milk contains the highest amount of polyunsaturated fatty acids and omega-3 fatty acids per serving of any non-dairy beverage. (9)

You can use hemp milk similarly to cow’s milk–enjoy with your coffee or tea, pour it into cold cereals, or use it in baking.

Oat milk

One of the most recent plant-based beverages to emerge on grocery store shelves is oat milk, a creamy, slightly sweet liquid produced by blending oats with water and straining out the solids. Since it’s produced using grains, unsweetened oat milk contains more carbohydrates than nut- or legume-based non-dairy beverages, such as almond or soy milk. (20)

Oats are widely known for their heart health-promoting properties, primarily attributed to their fiber content. One study demonstrated that daily consumption of oat milk for a five-week period significantly reduced total cholesterol and low-density lipoprotein (LDL) levels in men with moderate hypercholesterolemia (high cholesterol) compared to a control beverage. (16)

How can you use oat milk? Oat milk can be used in baking recipes and it froths well, making it perfect for lattes.

Dairy vs. non-dairy alternatives

How do non-dairy alternatives compare to cow’s milk? The table below outlines the nutrition facts data for cow’s milk and non-dairy milk alternatives.

Learn how non-dairy alternatives compare to cow’s milk. The references for this table are listed in the section titled “References for Infographic”, below.

What to consider when choosing non-dairy milk alternatives

Not all dairy alternatives are created equal. Many products contain added sugar, emulsifiers, and other additives. It’s important to analyze nutrition facts labels to determine the healthiest and most suitable products for your needs and preferences.

Added sugar

Many plant-based beverages contain added sugars, and it’s not uncommon for these sugars to be disguised as other ingredients, such as corn syrup or brown rice syrup. Your total daily sugar intake can add up quickly if you’re adding sweetened non-dairy milk to foods that don’t need added sweetness, such as cereal or smoothies. When possible, choose unsweetened varieties of your favorite non-dairy beverages to avoid unnecessary added sugar.

Download a handout on sugars and sweeteners to learn more about reducing your sugar intake and how to identify hidden sweeteners.

Additives

Many plant-based milk alternatives contain additives such as stabilizers, emulsifiers, and thickening agents to improve their stability and palatability. Examples of these additives include locust bean gum, carrageenan, gellan gum, and lecithin. (4)

When consumed in small amounts, these additives have not been shown to affect human health negatively. Some individuals may experience mild symptoms such as gas, bloating, or cramps when consuming foods containing additives. (23) Some animal and in vitro studies suggest that consuming food additives can trigger inflammation and disrupt the gut microbiota and mucosal barrier; however, human clinical trials have not yet substantiated these claims. (2)(7)(18)

If you are sensitive to emulsifying or thickening agents, select beverages without these additives. As a general rule, search for non-dairy beverages with minimal ingredients.

Fortifications

Many non-dairy alternatives are fortified with added vitamins and minerals to best replicate the nutrient composition of cow’s milk and provide a more nutritionally sound product. Calcium and vitamin D are the most common nutrients added to these beverages, (21) and some non-dairy beverages are fortified with added vitamins such as vitamins A, B12, and E. Fortified non-dairy products are particularly important for individuals who do not consume any dairy. (8) If you’re vegan, lactose intolerant, or allergic to cow’s milk, look for beverages that are fortified with vitamin D, calcium, and vitamin B12 to replace nutrients that may be missing from your diet. Additionally, since most non-dairy beverages are low in protein, make sure you’re getting adequate protein elsewhere in your diet.

Avoiding cow’s milk? Prevent nutrient deficiencies by consuming other sources of calcium (e.g., fatty fish, tofu, kale, chia seeds) and vitamin D (e.g. fatty fish, white mushrooms, eggs). (14)(15)

The bottom line

Whether it’s a personal preference or necessary for you to avoid dairy products, non-dairy milk alternatives, such as almond, oat, and soy milk, are all great options. Although most non-dairy beverages are not nutritionally identical to cow’s milk, many are fortified with vitamins and minerals to improve their nutrition profile. If you’re a patient, speak to your integrative healthcare practitioner before making significant dietary changes.

90,000 Nutritional advice for lactose and milk intolerance in adults

“Why do I have such a reaction to milk?” – it is with this question that very often patients come to a visit to a gastroenterologist. Let’s figure it out!

Milk is an emulsion, and therefore, due to its physical properties, it is a very favorable product for the digestive tract. It has a viscosity and enveloping properties, which often has a good effect on the digestive system and the body as a whole.

Milk is a multicomponent product: proteins, fats, carbohydrates. How many sides a product has, so many variants of problems can be. Fat content is usually rare, but the carbohydrate composition most often causes criticism, mainly due to the main milk sugar – lactose!

Lactose intolerance (lactase deficiency) in adults is a fairly common phenomenon and depends both on hereditary predisposition and on the place of residence and the tradition of eating milk.For example, in northern Europe, lactose intolerance in adults occurs in 25% of the population, and among the indigenous peoples of Africa, Southeast Asia, North and South America, living closer to the equator, its frequency reaches 95%.

Lactase deficiency in adults is divided into secondary and primary. Primary lactase deficiency can manifest itself even in childhood, it can develop with age. Secondary occurs under the influence of intestinal infections and other causes that cause damage to cells of the small intestine of various origins.

According to the severity, it is subdivided into hypolactasia – partial deficiency of the enzyme, and alactasia – its complete deficiency.

Lactose and lactase what is the difference?

Lactose (milk sugar) is an organic carbohydrate, which consists of two molecules of glucose and galactose and is one of the main constituents of mammalian and human milk. In the undigested form, lactose cannot be absorbed by the intestinal cells.Therefore, for its assimilation in the small intestine, a reaction is performed that separates lactose into components – glucose and galactose, which, penetrating into the cells of the small intestine, enter the general bloodstream, and then into the liver. In the liver, they are used to synthesize and store glycogen, which is the fuel for the processes occurring in our body.

Useful properties of lactose

• plays the role of a prebiotic, improving the composition of microflora;
• participates in the synthesis of B vitamins;
• affects the absorption of calcium, magnesium, etc.microelements and their own enzymatic activity;
• is a source of energy.

Lactase is a special enzyme that is produced by the cells of the small intestine and controls the lactose breakdown reaction. When the production of this enzyme decreases or stops, the undigested lactose enters the large intestine, where a fermentation reaction occurs with the participation of bacteria, in which an abundance of gases is formed. In addition, if the use of dairy products regularly causes loosening of the stool or pain, cramps, then an inflammation reaction is triggered, which can further lead to prolonged duodenitis or functional disorders of the gastrointestinal tract, changes in the intestinal microflora.

Symptoms of lactose intolerance

The main clinical symptoms are loose stools (diarrhea), bloating, as well as disturbances in the work of the gastrointestinal tract, which occur immediately or within 24 hours after taking milk or dairy products.

In addition, in the presence of intestinal dysbiosis, substances formed during the microbial breakdown of lactose in the large intestine have a toxic effect and can cause general malaise, headaches and, according to some reports, even mental disorders.

People with lactose intolerance are concerned about

• diarrhea and loose stools;
• rumbling in the intestines;
• flatulence;

90,033 abdominal cramps and pains;

• nausea and vomiting;
• increased fatigue;
• weakness.

The intensity of symptoms depends on the amount and on the amount of lactose obtained from food and lactase produced by the cells of the small intestine.

What foods contain lactose?

Milk and dairy products of animal origin contain naturally occurring lactose, and many manufactured products may contain added milk sugar. Any product containing milk, lactose, whey, cottage cheese, milk powder contains lactose, therefore, before purchasing products, you should familiarize yourself with the ingredients listed on its packaging.

Prepared foods which usually contain lactose include:

• cakes, biscuits and pastries;
• cheese sauce;

90,033 puree soups;

• custard;
• milk chocolate;

90,033 pancakes;

90,033 omelet;

• some types of mashed potatoes.

Certain products may contain “latent lactose” and may not be declared on the packaging. Examples of products with latent lactose:

• granola bars;

90,033 bread;

90,033 breakfast cereals;

90,033 margarine;

• some instant soups;

90,033 lollipops, chocolates and chocolates;

• ham or sausage;
• sauce or salad dressing and mayonnaise.

About 20% of prescription drugs, such as birth control pills, and about 6% of over-the-counter drugs, such as those for heartburn, contain lactose. Therefore, people with lactose intolerance (especially alactasia) need to inform their doctor about its presence when prescribing new medications.

How to replace milk with lactose intolerance?

Dairy products are a good and affordable source of calcium, proteins and vitamins.Therefore, people with lactose intolerance need to use their alternative sources.

Some people with reduced production of lactase retain some activity and can include various amounts of lactose in their diet without experiencing symptoms. For example, they have difficulty digesting fresh milk but eat certain dairy products such as cheese or yogurt without discomfort. These products are made using fermentation processes that break down most of the lactose in milk.In this case, yoghurts with live cultures, cheeses in which lactose has already been fermented by bacteria, or low-lactose dairy products are recommended.

If you need to completely exclude milk, you can use lactose-free, in which lactose has already been split into glucose and galactose, as well as its plant alternatives – nut (almond, cashew, etc.), flaxseed, from cereals (oat, rice, buckwheat, etc.) , coconut or soy milk. Grocery stores often offer a wide variety of lactose-free alternatives to a variety of foods.

Instead of milk, you can add to the diet sources of calcium of plant and animal origin:

• sesame;

90,033 nuts and seeds;

90,033 soy milk and cottage cheese;

90,033 legumes;

• greens – dill, parsley;

90,033 oily fish such as salmon, tuna and mackerel

90,033 eggs.

Alternative sources of vitamin A include:

• carrots, broccoli, sweet potatoes, pumpkin,
• melon, apricot, papaya, mango;

90,033 legumes;

• liver, eggs.

Vitamin D levels may be increased by exposure to natural sunlight, oily fish, eggs, fish oil, and certain fortified foods.

Basics of a lactose-free diet

For both primary and secondary lactose intolerance, a lactose-free diet is the mainstay of treatment. Successful observance ensures recovery and cessation of disturbing symptoms.

The diet is selected individually, depending on the severity of symptoms and provides for the restriction or exclusion from the diet of foods containing lactose.The duration of the diet also depends on the cause of the disorder and the severity of the symptoms. The amount of lactose that can be consumed without harm to health depends on the nature of the disorder. Many people retain residual lactase enzyme activity, so everyone needs to determine an individual threshold dose of lactose tolerance after consulting a doctor.

When using a product with lactose, two factors are taken into account – the amount of milk sugar in it and its volume.To draw up a diet, it is convenient to use tables with a lactose content of 100 g of product.

Lactose-free foods form the basis of the lactose-free diet. Lactose-free dairy products are a good substitute for common foods.

It is possible to expand the diet and add a small amount of dairy products with a low lactose content :

• fatty foods – butter, cream;
• fermented foods – cheeses, yoghurts, fatty cottage cheese.

The higher the fat content, the lower the milk sugar content.

When preparing meals, almond, soy, oat milk and any other herbal drinks will help replace regular milk. Alternative milk can be used to make not only drinks such as smoothies or cocktails, but also pancakes, omelets, waffles and pastries.

The diet of a person with lactose intolerance should be balanced and compensate for the deficiency of protein, vitamins and calcium, which he is deprived of, excluding dairy products.

If you are concerned about symptoms of lactose intolerance, do not switch to a lactose-free diet without consulting your doctor. It is possible that these symptoms can be caused by other causes, and in particular, inflammatory bowel disease. Nutritional supplements (enzymes containing lactase) can be an addition to the diet, they are taken in capsules or added to milk, used in homemade lactose-free fermented milk products.

Food intolerance to cow’s milk protein in adults

It remains to discuss the last facet of milk – protein .We will mainly discuss the protein of cow’s milk as the most abundant one used in our country.

Most often, as a “foreign” protein for our body, it can trigger allergic reactions that are detected even in childhood due to the brightness of manifestations – rashes, itching, vomiting or Quincke’s edema after consuming cow’s milk or products from it.

In adulthood, food intolerance to cow’s milk protein is more common – this is a delayed reaction of the immune system with sluggish, but no less uncomfortable symptoms: bloating, unstable stools, cramps, pain, belching, weak recurrent incomprehensible skin itching, general weakness, aching joint pain.
In the case of this reaction, the main thing is that, against the background of the symptom, local inflammation – the gastrointestinal tract or systemic – does not start.

For these purposes, elimination (elimination) diets or restriction in the use of certain food groups are used. The doctor should determine the timing, it is also important to prevent a lack of protein, vitamins of group D, calcium in the diet and to choose the optimal available replacement for all components of cow’s milk and fermented milk products made from it.

You can get advice from a nutritionist-gastroenterologist specializing in the management of patients with milk intolerance (lactase deficiency and food intolerance to milk protein) at the Expert Gastroenterology Center. For express diagnostics of the above conditions, we suggest using the complex LactoCheck program developed by the center’s specialists.

What are the alternatives for a child with lactose intolerance?

Goat’s milk is not a better option than cow’s milk in terms of nutrition.Just like you don’t give breast milk to babies (regardless of lactose intolerance), you can’t just start giving him goat’s milk because he lacks nutrition.

The use of goat milk for up to 6 months or regular use for 6 to 12 months is not recommended. Goat milk is better for babies than cow’s milk. If you need to take supplements and breast milk is not available, formulas are more complete. The links below provide several comparisons between goat and cow milk….

Goat milk is high in sodium (eg cow’s milk) and very high in chloride and potassium, which makes the burden on renal fluids too high for children. This can cause gastrointestinal bleeding and lead to anemia and poor growth (these problems usually go unnoticed until several months later). Goat milk also lacks folate, which can lead to megaloblastic anemia. In addition, children who are allergic to cow’s milk protein are often allergic to goat’s milk as well.

While it is true that whole goat milk (and whole cow’s milk) was commonly used before the advent of infant formula, it is also true that infant mortality and morbidity during such substitutions was very high. source

You can also read about the dangers of goat milk from the American Academy of Pediatrics (AAP):

Goat milk contains 50 mg sodium and 3.56 g protein per 100 ml, about 3 times more than breast milk ( 17 mg and 1.03 g per 100 ml, respectively).6 Estimated sodium and protein requirements for infants younger than 6 months are 100 to 200 mg / day and 9 to 11 g / day, respectively. 7 The infant described here received ≥500 mg / day sodium and 30 g / day protein for a total consumption of 32 ounces of goat’s milk per child. day. Immature kidneys in very young children have difficulty handling food by-products with high renal burden8. The sodium excretion capacity matures more slowly than the glomerular filtration rate and does not reach full capacity until the second year of life9.Thus, infants who are fed fresh goat milk are at significant risk of hypernatremia and azotemia, especially in the face of dehydration (as in the case described here), which in turn can lead to serious pathology of the central nervous system, including diffuse encephalopathy, intraparenchymal hemorrhage or thrombosis10 that manifests itself in our patient.

This Canadian Pediatric Society article describes a child with severe anemia and noises due to a goat’s milk diet:

It is known that goat milk is deficient in vitamin D, vitamin B12, iron and especially folate.Children younger than six months require 65 mcg / day of folate (RDA increases with age). Goat milk contains 6 mcg / L of folate (breast milk and cow’s milk contain approximately 45 to 50 mcg / L). Folic acid in the child’s blood serum was less than 1.4 nmol / L (normal from 7 nmol / L to 39.7 nmol / L), its vitamin B12 in serum was 141 pmol / L (normal level from 200 pmol / L to 540 pmol / L) and serum iron levels were also low.The diagnosis was made: macrocytic anemia secondary to combined deficiency of folic acid and iron.

Small children should only be given pasteurized milk ; please read about the myths surrounding raw and pasteurized milk. Raw milk is not sterile (eg breast milk) and can cause serious illness (Ref. 1, Ref. 2, Ref. 3). People die from this. Having said that, my relatives own a dairy farm and they all swear by raw milk – none of them have ever been sick.I also know a 90-year-old man who has smoked since he was 11 and does not have lung cancer.

Since breastfeeding is no longer an option, you will have to try formula . In order to promote breastfeeding, there has been a lot of negative propaganda around the formula. However, the formula is the closest one represents breast milk. It is by no means equal, but a lot of work went into making it look like breast milk.

I can understand your concern about sugar in the formula, however, even breast milk is high in sugar – it is usually provided by lactose.Sugar also provides a source of carbohydrates that children need:

Lactose-free formulas can be used for children with lactose intolerance. Lactofree is an example of a formula that contains corn syrup solids rather than lactose as a carbohydrate source. Many soy protein blends are also lactose-free and suitable for children with lactose intolerance. In addition to corn syrup solids, other examples of carbohydrates contained in lactose-free formulas include sucrose (table sugar), tapioca starch, modified corn starch, and glucose polymers (short chain glucose molecules).source

I found one product in the USA that does not use cane sugar or corn syrup: instead, brown rice syrup is used as a carbohydrate source. There are many variants (Aptamil pepti) in Europe due to the ban on the use of sucrose in their infant formula, but I’m not sure if you can do that.

Hope this helps.

Plant-based milk – a tasty alternative for lactose intolerance

01.10.2020
To meet the needs of consumers, nutritionists and food manufacturers have presented a whole range of alternative proposals, all gram of plant-based products.Soy milk, rice or coconut milk is becoming more and more popular from year to year. https://organicshop.me/organic/Vegetable-milk/ the link contains herbal drinks for every taste.
It is worth knowing who should use these products, how to make them yourself.
Here is a brief description of plant-based milk.
Soy milk
This is the most popular plant-based milk. It is an excellent source of protein, which is why vegetarians, vegans and anyone else who wants to supplement the level of this substance in their diet readily drink it.It also provides a large dose of iron, calcium and B vitamins.
Soy milk is sweetened with natural substances such as thaumatin to enrich its taste. Such a drink is available on the market in several flavors, in particular neutral, vanilla, fruit and chocolate, both in liquid form and in powder. It is better to introduce it into the diet gradually and in small quantities.
Almond milk
It is an excellent substitute for traditional milk, especially in a diet that does not even contain soy.Almonds are one of the healthiest nuts around. It is a source of unsaturated fatty acids as well as magnesium, potassium, calcium and zinc.
Due to its low calorie content, this drink can be safely consumed by people on a diet, as well as those suffering from cardiovascular diseases and diseases of the digestive system, for example, ulcers or reflux. The characteristic nutty, slightly sweet taste makes it possible to use such milk for baked goods, cereals and even coffee.
Rice milk
This is another suggestion for lactose intolerant people.However, it should be noted that calcium and protein are significantly less than in cow’s milk. On the other hand, this rice drink contains no cholesterol, but it contains more carbohydrates. During the production process, the drink is enriched with calcium, vitamins A, B1, B12, etc. Rice milk with a natural taste is available on the market, as well as chocolate and vanilla versions.
Hazelnut milk
It is appreciated primarily due to its taste, has a creamy structure and intense aroma.Nuts are very nutritious and have a beneficial effect on the digestion process. It is an excellent source of vitamin E: only 100 grams of these nuts cover the body’s 4-day need for this component.
Oat milk
This type of plant-based milk contains more calcium than cow’s milk. In addition, it is rich in fiber and folic acid, which is why it is especially recommended for expectant mothers. Due to the low fat content, the texture is somewhat watery. This feature makes milk ideal for cooking and baking.
Coconut milk
Coconuts themselves are a good source of fiber and vitamins B, C and E. Consuming them regularly provides the body with iron, selenium, magnesium, phosphorus and calcium. It can be used for cocktails, baked goods and as a coffee additive. Canned coconut milk is available in stores, but you can make it yourself.

How to replace milk with lactose intolerance

17.10.2012

Lactose intolerance or inability to digest lactose is one of the most common types of food intolerances.It is caused by a deficiency in the enzymatic lactase. Without it, undigested lactose causes bloating, colic, gas and diarrhea within hours of eating food containing lactose.

Many dairy products such as milk, yogurt and fresh cheese, as well as foods and drinks made from them, contain lactose, but aged cheese, butter and sour cream contain very little of it. Even if you are lactose intolerant, you can afford delicious and healthy smoothies with lactose-free ingredients.

Lactose-free milk

Most supermarkets sell lactose-free milk, which is a good, albeit slightly more expensive, option for people with lactose intolerance and those looking to make lactose-free meals and drinks. The nutritional value of such milk is no different from ordinary milk. Lactose-free milk can replace regular cow’s milk in smoothie recipes. Add your favorite fruits, blend everything in a blender and sip on healthy smoothies.

Yoghurt

Although yoghurt contains a small amount of lactose, it is much less than that found in cow’s milk. Yogurt contains special bacteria that ferment milk, and these bacteria feed on lactose themselves. Most milk-intolerant people can drink yogurt. Try to include some yogurt in your diet and watch your reaction. If you are unable to consume the yogurt that is sold in stores, try making it yourself, increasing the fermentation period to 24 hours – this is enough time for the bacteria to consume all the lactose, and you have a product that contains almost no lactose.Use yogurt and fruit to make homemade smoothies.

Coconut milk

If you have severe lactose intolerance or prefer to avoid dairy products, coconut milk may be a good alternative for you. Use it to make lactose-free smoothies. If you have a sensitive stomach, remember that some manufacturers’ canned milk contains guar gum or other stabilizers and emulsifiers that cause symptoms similar to food intolerances.Try to choose canned foods that contain only water and coconut. Coconut milk is richer, thicker and fatter than cow’s milk. It can be diluted with water to the desired consistency.

Almond milk

In addition to being lactose-free at all, almond milk will add a nutty flavor to your smoothies. They can replace cow’s milk. Opt for unscented almond milk and sugar . Read the composition of the product, it should not contain ingredients such as gum and thickeners that cause food intolerances in people with gastrointestinal problems.Soy milk, rice milk, and other alternatives can also be used to make lactose-free smoothies.

Ksenia Il

34754

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90,000 Upsyashechki. Page not found. Return to the catalog – Matcha Botanicals RU

FRESH HARVEST MAY 2021 🍃

Intense soft taste of Meiko + Samidori.

Intense soft taste is the main characteristic of this blend.An intense combination of 2 varieties of green tea: early May harvest of the classic ceremonial Meiko and one of the exclusive and ancient matcha from Uji – Samidori, which brings a rich fresh taste and intense color.

The tea leaves for this blend are harvested in May, due to which this blend contains the maximum amount of chlorophyll, antioxidants, vitamins and minerals.

* Matcha tea contains caffeine (35 mg per serving = 2 grams of matcha). For comparison, 1 serving of espresso contains 75mg of caffeine.

Umami: Intense soft

Texture: Soft

Color: Deep green

Made in Japan, Uji, Kyoto Prefecture.

20 portions weight: 40 grams

40 portions weight: 80 grams (2 cans of 40 grams)

Be careful when transporting an open jar! We advise you to put it in your bag / suitcase very carefully so as not to shake the match inside. Otherwise, there is a possibility that the powder will get into the area between the jar and the lid, and then, when you open it, a part may wake up.

Cooking method:

• Pour 2 g of matcha into a cup,
• Add fresh water (approx. 80 ° C) to the matcha cup
• Whisk the mixture until smooth with a bamboo whisk chashen
• Enjoy the intense, invigorating taste of matcha 🍃

• Delivery within Russia: free delivery from 1st to 10 days (depending on the region).
• 100% guarantee: We are confident in the quality of the match we sell.These are the varieties that we have carefully selected and tested with our sommelier for months.

* For the central part of Russia (for more detailed information on delivery to your region, see the section “Delivery”

_______________________________

HOW TO CHOOSE A MATCH?

There are 3 parameters by which you can easily determine the quality of a match:

– Color: should be bright and juicy. The emerald green color means that this variety was stored and transported carefully, without contact with oxygen and sunlight, which means that it retained all its properties.A dark or off-yellow color means that this variety is either not matched at all or has lost its properties when exposed to oxygen or sunlight. For this reason, after purchase, store in a dry, dark place. Never pour matcha into a clear jar and store in a dry, dark place.

– Aroma: should be pleasant, delicate and at the same time intense. If matcha smells like dry hay with hints of bitterness / seaweed (fish) or jasmine (like Chinese green and white teas), then this variety either has nothing to do with matcha or has lost its properties during processing or storage.

– Taste. A good matcha has a mild taste with a slight sweetness, should not have a fishy aftertaste. The flavor of matcha is highly dependent on the variety and the time of year when it was harvested. The May harvest has a deeper rich taste and sweetish aroma, respectively, contains the largest amount of antioxidants and chlorophyll. Harvested later than July may have a bitter taste and therefore contain fewer vitamins and minerals than earlier varieties.

90,000 Healthy alternatives to animal milk – read the blog Manicure Shop

Milk is one of the most nutritious foods consumed by humans.For hundreds of thousands of years, milk has been obtained exclusively from animals. Most often, goats, cows and sheep are used for these purposes.

Currently, however, there are many alternatives to animal milk, many of which may even be beneficial, especially for vegetarians and people with food intolerance to lactose.

The best part is that alternative forms of milk are readily available and many can be made at home.

Soy milk

Soy milk is the most popular alternative to animal milk.It is obtained from soybean seed extract.

Milk contains healthy fats and is low in calories. There are only 54 calories in 100 ml. Soy milk is a high protein food that helps to reduce LDL (bad) cholesterol and increase good cholesterol levels.

Soy milk fills the body with a large amount of calcium, vitamins A and D, riboflavin and other minerals. Research has shown that isoflavonoids in soy milk are beneficial in preventing cardiovascular disease, breast cancer, and even help reduce the risk of recurrence of these diseases by 25%, according to scientists.

Rice milk

Rice milk is a hypoallergenic product, that is, it is suitable for people with intolerance to nuts, soy and gluten. It is because of these qualities that rice milk is the most attractive alternative to animal milk.

It is obtained from boiled rice, brown rice syrup and rice starch. This type of milk is high in carbohydrates and low in protein compared to animal counterparts.

Rice milk is too watery and therefore not recommended for cooking and baking. It is used for direct consumption.

Coconut milk

Coconut milk is very similar in composition to animal milk, or products derived from it, because it has a similar structure and color, as well as a specific pleasant smell.

The product is characterized by a relatively high fat content, and some of the fats included in the composition are saturated.A cup of coconut milk contains about 5 grams of saturated fat.

Like almond milk, coconut milk can be used in baked goods or in cooking. When heat treated, its taste will not be disturbed. Coconut milk is an excellent choice for those with lactose intolerance and other types of food allergies. A cup of coconut milk contains 80 calories, 1 g of protein, and 100 mg of calcium.

Almond milk

Almond milk contains less protein than soy milk, but it has a sharper aroma and taste, as well as a thicker consistency.Almond milk is obtained by mixing finely ground almonds with water and then isolating milk extract from this mixture. This product can be used for baking and cooking.

Milk contains a significant amount of vitamin E, which has antioxidant properties and also reduces the risk of cancer. That is why it is believed that eating this almond by-product is very beneficial for the elderly, or for those experiencing severe physical or emotional stress.

Almond milk is cholesterol and saturated fat free. It is also characterized by a low sodium content, which makes it suitable for hypertensive patients and those suffering from kidney disease. It also contains a very small amount of the so-called omega-3 fats, which are very useful for the cardiovascular system.

Plant-based milk – a tasty alternative for lactose intolerance

To meet the needs of consumers, nutritionists and food manufacturers have presented a range of alternative proposals, in particular, goat’s milk, and the whole gram of plant-based products. Soy milk, rice or coconut milk is becoming more and more popular from year to year. It is worth knowing who should use these products, how to make them yourself. Here is a brief description of plant-based milk.

Soy milk

This is the most popular plant-based milk. It is an excellent source of protein, which is why vegetarians, vegans and anyone else who wants to supplement the level of this substance in their diet readily drink it. It also provides a large dose of iron, calcium and B vitamins.

Soy milk is sweetened with natural substances, for example, thaumatin, to enrich the taste. Such a drink is available on the market in several flavors, in particular neutral, vanilla, fruit and chocolate, both in liquid form and in powder.

Unfortunately, soy milk replacer is a common cause of gastrointestinal disorders. Excessive consumption of it can lead to diarrhea, vomiting, or fever. Therefore, it is better to introduce it into the diet gradually and in small quantities.

Homemade soy milk recipe. Soak a glass of soy beans poured into a saucepan and three glasses of water for several hours. Then mix with three more glasses of water and cook for 30 minutes.

Almond milk

It is an excellent substitute for traditional milk, especially in a diet that does not even contain soy. Almonds are one of the healthiest nuts around. It is a source of unsaturated fatty acids as well as magnesium, potassium, calcium and zinc.

Due to its low calorie content, this drink can be safely consumed by people on a diet, as well as those suffering from cardiovascular diseases and diseases of the digestive system, for example, ulcers or reflux. The characteristic nutty, slightly sweet taste makes it possible to use such milk for baked goods, cereals and even coffee.

Homemade almond milk. Pour a glass of almonds with water, leave overnight. Then mix in a blender with four cups of water. After filtering through cheesecloth, the drink can be drunk.

Rice milk

This is another suggestion for lactose intolerant people. However, it should be noted that calcium and protein are significantly less than in cow’s milk. On the other hand, this rice drink contains no cholesterol, but it contains more carbohydrates. During the production process, the drink is enriched with calcium, vitamins A, B1, B12, etc. Rice milk with a natural taste is available on the market, as well as chocolate and vanilla versions.

Homemade rice milk. Like the previous varieties, this plant-based milk can also be made at home. It will turn out to be much cheaper and no less tasty. Boil the rice and then mix it with water using a blender. Vanilla, cinnamon, some honey, or maple syrup can be added to enrich the flavor.

Hazelnut milk

Prized primarily for its taste, it has a creamy structure and intense aroma.Nuts are very nutritious and have a beneficial effect on the digestion process. It is an excellent source of vitamin E: only 100 grams of these nuts cover the body’s 4-day need for this component.

Homemade hazelnut milk

Add 3 glasses of water to a glass of nuts and leave overnight. Then heat the mixture a little, add a glass of water and grind with a blender for 2-3 minutes. Strain through a sieve covered with gauze and squeeze out the nut mass, and then put it in a saucepan, soak with a glass of water and chop.

Then the operation is repeated with filtering, the milk is poured into jars or bottles, and carefully closed. Thus, it will stay fresh for three days. It is recommended to shake the bottle before use.

Oat milk

This type of plant-based milk contains more calcium than cow’s milk. In addition, it is rich in fiber and folic acid, which is why it is especially recommended for expectant mothers. Due to the low fat content, the texture is somewhat watery.This feature makes milk ideal for cooking and baking.

Homemade oat milk. Prepare a glass of oatmeal and 250 ml water. Mix the two products with a blender for a while – you get valuable plant milk.

Coconut milk

Milk from this nut, unfortunately, is very high in calories and contains a lot of fat. It is characterized by a sweet taste and creamy texture. In this regard, he has many loyal supporters and opponents.

Coconuts themselves are a good source of fiber and vitamins B, C and E. Their regular consumption provides the body with iron, selenium, magnesium, phosphorus and calcium.