What is Lactose Intolerance:
Inability to digest lactose is called lactose intolerance. Lactose is the sugar
that’s present in milk,human body uses an enzyme called lactase (produced in the
small intestine) to break down that sugar so we can digest and absorb it into
our bodies. But people having not enough lactase produced, develop lactose
intolerance don’t have enough lactase. Even with low levels of lactase, some
people can digest milk products just fine. For people who are lactose
intolerant, their low lactase levels give them symptoms after they consume
dairy. In them, the lactose doesn’t get broken down. Instead, it goes on to the
colon, where it mixes with normal bacteria and ferments. It can cause things
like gas, bloating and diarrhea, due to this reason , people with lactose
intolerance are recommended to add nondairy milk alternatives instead of animal
milk, in their diet.
Below is wide variety of nondairy milk alternatives for persons with lactose
intolerance or persons who cannot consume dairy due to any other reason:
1. Almond milk: Made from almonds, this plant-based alternative is lower in
calories and fat than cow’s milk.Almond milk is one of the most popular almond
products because it has a very important trait: it’s lactose-free. People with
lactose intolerance appreciate almond milk as a healthy and tasty alternative to
traditional dairy drinks. Others simply love its sweet, nutty flavor. We can
drink almond milk plain or use it in recipes that call for animal milk. Beyond
its taste, almond milk packs some impressive health benefits. It is good source
of magnesium, high in bone building calcium, low in carbs, due tohigh in
antioxidants like vitamin E almond milk may slow progression of cognitive
diseases (like Alzheimer’s disease) and can help our body manage free radicles.
2. Coconut milk: This tropical drink made from coconut flesh and water, has a
creamy texture and mild flavor.Coconut milk should not be confused with coconut
water, which is found naturally in immature green coconuts. Unlike coconut
water, the milk does not occur naturally. Instead, solid coconut flesh is mixed
with water to make coconut milk, which is about 50% water. It’s a tasty
alternative to cow’s milk that may also provide a number of health benefits. MCT
fats in coconut milk may benefit weight loss, body composition and metabolism,
coconut milk is also good for heart health due to having healthy fats.
3. Cashew milk: Cashews and water combine to make this subtly sweet and rich
substitute.It has a creamy, rich consistency and is loaded with vitamins,
minerals, healthy fats, and other beneficial plant compounds, it may boost
immunity and improve heart, eye, and skin health, cashew milk is rich in vitamin
K, which is vital for blood clotting thus cashew milk may also add in blood
clotting. Cashews contain compounds that may promote proper blood sugar control
in your body.
4. Soy milk: Contains a similar amount of protein as cow’s milk and has a mild
flavor.It’s made from soybeans, and many brands fortify their soy milk with
vitamins and minerals such as vitamin D and calcium. Organic soy milk packs a
lot into a small cup, it is rich in protein and low in sugar, it also offers
healthy fats and a couple of grams of fiber.
5. Oat milk: This substitute is very mild in flavor with a thicker consistency,
making it a great addition to coffee.Oat milk may provide many health benefits
as we know oat is 100% whole grain and they are filled with fiber, plant based
protein, B vitamins and minerals like iron, calcium and magnesium.
6. Rice milk: A great option for those with sensitivities or allergies, as it’s
the least allergenic of all nondairy milks. It is made with boiled brown or
white rice and is unsweetened. However, commercially it is mostly sold with
added flavors and sweetness. Rice milk is slightly foamy and similar in
appearance to other form of milks. It is said that rice milk is lighter than
cow's milk; however, it may not be as nutritious as cow's milk, as compared to
cow's milk, it may be lighter, but has more carbohydrates than the latter. It
doesn't contain as much calcium or protein as cow's milk. Therefore, most
commercially sold rice milk brands fortify the milk with calcium and protein
along with vitamin B12, vitamin D and iron.
When choosing a nondairy milk substitute, keep in mind that many of these
products contain added ingredients like sweeteners, artificial flavors,
preservatives and thickeners.
Choosing a product with limited ingredients is a good choice when comparing
brands. Read the labels to determine which best suits your needs, fortified
nondairy milks would be the best choice. Fortified nondairy milks have vitamins
and minerals added to them which usually make them have a similar nutritional
value to cow’s milk. Often, they also have another additive/s being an
emulsifier which gives them a smoother consistency and allows them to blend more
easily with hot drinks (for that creamy coffee).