Milk is amongst the most nutritious beverage for all ages. It contains good amounts of calcium, protein and some other nutrients. But there are many among us who are intolerant to milk. In most cases, it means you are intolerant to lactose. Lactose intolerance is not the same as a milk allergy, which involves your immune system.
Lactose is the sugar in milk. If you're lactose intolerant, a glass of milk or a bowl of creamy soup can give you intestinal trouble like cramps, gas, diarrhea, or bloating. That's because your small intestine isn’t making enough of the enzyme lactase. Lactase breaks down milk sugar so your bloodstream can absorb it well.
When a person is not able to tolerate milk then one should look after the loss of nutrients by consuming other milk alternatives, which actually makeup the lost nutrients in the body. Here are some milk alternatives for those who are unable to tolerate milk.
1. Soya milk
Soya milk is the most popular milk alternative. Its main ingredient is soyabean. Soy milk contains no lactose since it's made from soybeans, which are naturally lactose-free. Soy milk has the most similar nutrition profile to cow’s milk, with 8 to 10 grams of protein per serving and is often fortified with calcium, vitamins A and D and riboflavin. Soy iso-flavones have been shown to be beneficial in preventing heart disease and at least 10mg per day can decrease breast cancer recurrence by 25%.
2. Almond milk
Almond milk is also like cow’s milk in texture, though slightly beige in color. It tastes faintly like almonds. It may have more calcium than dairy milk, along with vitamins D and E. But an 8-ounce glass of almond milk has only about 1 gram of protein.
3. Rice milk
Rice milk is white, like cow's milk, and thinner and sweeter than almond milk. It doesn't work as well as thicker milks in sauces and puddings. It is low in protein, like almond milk. But you can find it fortified with calcium.
4. Coconut milk
Coconut milk is another alternative for lactose intolerance. It is creamy like whole milk. It has little protein, though, and about the same amount of saturated fat as whole milk -- about 4 grams in a cup.
If you are lactose intolerant, do try these dairy milk alternatives to makeup the loss of nutrients in body.