Articles on fermented dairy products

Benefits of Buttermilk

Ms. Swati Kapoor, Dietitian/Nutritionist
This sour, creamy beverage is drunk in many parts of the world and is derived when cream is churned to produce butter, the milk that remains after the butter is churned is known as buttermilk. It contains no butter and is low in fat and calories making it good health. It contains many vitamins and minerals and has many health benefits. Nutrition of Butter Milk Buttermilk is low on fats and calories. Being a good source of calcium and vitamins, it can included in the diet on a regular basis. Along with calcium, buttermilk is also high on proteins and the major part of energy comes from the carbohydrates present in it. Buttermilk contains good bacteria called The Lactic acid bacteria which helps in improving the immunity of the body. A cup of buttermilk contains only 2.2 g of fat and 99 calories. Buttermilk is rich in potassium, vitamin B-12, calcium, phosphorous and probiotics which is essential for the body. It is also rich in Vitamins E and K and Vitamin A along with selenium.Health Benefits Of ButtermilkButtermilk is easy to digest and is a good option for people who can not tolerate lactose.Buttermilk contains good bacteria that help in improving the general immunity of the body.Buttermilk is advised during the summer season in reducing body heat and keeping you cool.It is low in fat and high in carbohydrates making it a good and healthy energy source.Bacteria’s present in buttermilk defend the body from the harmful effects and helps protect the body against many diseases and viruses.The low fat content of buttermilk that makes it capable of fighting against cardiovascular diseases.Minerals, vitamins and probiotics help strengthen the digestive system and the immunity of the body.People on weight loss can include buttermilk in their diet.Buttermilk keeps digestive system functions going properly which reflects with the improving of the skin.

Lose Belly Fat Through Dairy Products

Ms. Swati Kapoor, Dietitian/Nutritionist
Yogurt is a super food for vegetarians containing carbohydrates for daily energy and proteins for muscle development with lots of vitamin C for strong muscles and to lose belly fat. A study at University of Tennessee found that participants who consumed 3 daily servings of fat free yogurt on a 12 week basis gained less fat around their mid-section than those who didn't consumed dairy products containing less calcium. Portion control will push you further in losing weight and gaining extra inch around your belly.Michael Zemel, PhD, director of The Nutrition Institute at the University of Tennessee at Knoxville has been the first to show that calcium stored in fat cells is important in regulating how fat is processed and stored by the body. The more calcium there is in fat cells, the more fat the cell will burn and the greater will be the weight loss.Yogurt provide a high amount of protein for muscle requirement and the carbohydrates present in it provide enough energy require for daily functions. It is highly rich in potassium which keeps a check on hypertension and muscle retention. Yogurt with fruits make for a great post workout meal. Honey, fruits and nuts compliment yogurt for a delicious and nutritious meal and be fit.Other dairy products like milk, buttermilk, cottage cheese also provide rich nutrition and essential macro nutrients with calcium other minerals.Also as we have always recommended before that for best weight loss results exercise makes the perfect combination. Add crunches, push ups and some core exercises to look slimmer.

Dietary Guidelines for Lactose Intolerance

Ms. Swati Kapoor, Dietitian/Nutritionist
Lactose intolerance, also called lactase deficiency and hypolactasia, is the inability to digest lactose, sugar found in milk and to a lesser extent milk-derived dairy products. Lactose intolerance is caused by reduced or absent activity of lactase that prevents the splitting of lactose (lactase deficiency). When lactose moves through the large intestine (colon) without being properly digested, it can cause uncomfortable symptoms such as gas, belly pain, and bloating. Some people who have lactose intolerance cannot digest any milk products. Others can eat or drink small amounts of milk products or certain types of milk products without problems. Lactose intolerance is common in adults. It occurs more often in Native Americans and people of Asian, African, and South American descent than among people of European descent.The amount of lactose an individual can tolerate varies from person to person.  Many people with lactose intolerance can tolerate some lactose-containing foods by adjusting the type, amount and timing of these foods.  Some patients may need to (or may choose to) limit or eliminate these foods completely. If you wish to include lactose-containing foods in your diet, the following suggestions given by UVA nutrition services may help the one to deal with the lactose intolerance problem. Always consult with your health expert  before making changes to your prescribed diet.LIVING WITH LACTOSE INTOLERANCE1. Add new foods one at a time; decrease the amount, or eliminate the food, if symptoms occur.2. Most people with lactose intolerance do not need to avoid all dairy products, for example:Cultured yogurt contains live cultures that naturally help digest lactose. Many people with lactose intolerance tolerate cultured yogurt well.  Check labels to see if a yogurt contains live cultures or hard cheese is low in lactose and is usually well tolerated3. If you wish to drink milk, try taking small amounts (1/2 cup at a time). Many people can tolerate up to 2 cups of milk per day when taken in smaller servings spread out over the course of the day.4. Foods that contain lactose may be better tolerated if they are eaten with a meal.Foods made from certain dairy products (such as pudding, cream soups, cream or cheese  Sauces,  etc.)  also contain lactose.  The amount of lactose in a product will depend on the  amount of dairy products used. Other foods such as baked items, instant mixes, salad dressings , etc. may also contain lactose.  The following ingredients suggest a product contains lactose.Butter, Caseinates, Cheese, Cream, Curds, Dry milk solids, Lactose, Milk, Milk by-products, Milk solids, Milk sugar, Non-fat dry milk powder, Skim milk solids, Whey, Yogurt5. Lactose can also be found in medications:-Check for lactose on the label, although it does not have to be listed; if you are very sensitive to lactose and have persistent symptoms, ask your pharmacist to help you.  Ask your doctor to prescribe a lactose-free alternative if one exists.6. Specialty Products:-If you are not able to tolerate lactose-containing foods using the above suggestions, special products are available.  Keep in mind, not everyone with lactose intolerance needs special products; many people can tolerate regular dairy products by adjusting the type and amount consumed.- 100% lactose reduced milk is available in the dairy section of most grocery stores.- Available in nonfat, 1%, 2%, and whole milk varieties.- Lactose reduced milk contains the same nutrition, including calcium and vitamin D as regular milk.- Lactose reduced milk does cost a bit more than regular milk.- Lactose reduced milk may taste sweeter than regular milk.7. Lactase Enzyme SupplementsThese products contain the enzyme lactase, which is needed for the digestion of lactose. Available in tablet or chewable form.8.Other ProductsSoy milk, rice milk and almond milk are lactose free.  If you plan to use these products as an alternative calcium and/or vitamin D source, read labels carefully and choose a brand which specifically states it contains these nutrients and in what amounts.Calcium and Vitamin DIf you are on a low lactose diet, discuss your calcium and vitamin D intake with your physician or dietitian. Studies have shown that individuals with lactose intolerance often do not take in enough of these nutrients.  Inadequate calcium and vitamin D intake increases the risk of osteoporosis.  A dietitian can help you determine whether you are getting enough of these nutrients in your diet.PREVENTIONThere is no known way to prevent lactose intolerance. However, one can lead a healthy and normal life by managing their daily diet routine and incorporating products that are lactose free, yet with healthy nutrients. The key is to have balance of all vital nutrients and implementing guidelines that are meant for lactose intolerance condition.

Lassi - the Healthy Drink!

Ms. Ashu Gupta, Dietitian/Nutritionist
Here are 5 reasons why Lassi is our own secretly awesome Health Drink!It fights body heatButtermilk or ‘chaas’ is an outstanding coolant which reduces the heat of the body, especially during the very high temperature in summer. It is rich in electrolytes and packed with a lot of water and thus is very efficient in fighting dehydration. It contains a high quantity of lactic acid which boosts the immune system and prepares it to combat diseases of various kinds. Drinking buttermilk on a regular basis can help to keep the body heat in check and provide relief to the body.It improves digestionButtermilk or ‘chaas’ is a probiotic of nature and contains ‘gut friendly’ bacteria which aid in the digestive process. The jeera, pepper and ginger in buttermilk are all magnificent digestive agents. They are well known for their properties of carmation and when combined together in buttermilk, they make one of the most effective natural digestives. Drinking ‘chaas’  gives instant relief from a bout of digestive problems.It is best for acidity‘Chaas’ or buttermilk is prepared with watered-down curd and is perfect for soothing the stomach. As it is consumed, the buttermilk washes down the spices in the food and calms an inflamed stomach lining. It helps the stomach to get rid of acids that cause indigestion and heartburn. The curry leaves, pepper and jeera present in buttermilk relieve the stomach of any irritation suffered after consumption of spicy food.It strengthens the body’s immune system The excellent lactic acid and vitamin D present in ‘chaas’ or buttermilk helps to fight bacteria and harmful pathogens which enter the body through different external agents. The vitamin B12 present in buttermilk aids in synthesizing the amino and fatty acids and fights stress and anemia. It also converts glucose into energy and promotes the growth of the nerve cells. The probiotic  properties of buttermilk makes the body’s immune system strong and helps it to fight against infections, common colds, and other ailments.It helps in the weight loss processButtermilk is a popular drink among calorie-conscious people. It is often included as a part of weight-loss diets because it contains all the nutrients that are vital for our body, whereas it has low amounts of calories and does not hold fats. It washes down the fat which usually covers the inside walls of the stomach and food pipe and makes a person feel lighter in an instant.

A Cup of Yogurt a Day Keeps High Blood Pressure Away

Dr. Sangeeta Malu, Dietitian/Nutritionist
Heard of hypertension? Does it scare you? Indeed the term hypertension can drive anyone to their wits end, but that only happens when it is not understood well. Experts at the esteemed American Heart Association opine hypertension is the result of untreated high blood pressure. The untreated high blood pressure is the reason why the arteries within have scar, and they act as nets that do not allow the impurities to move away while flowing through the bloodstream. Plaque and cholesterol are impurities that are caught in these nets, and this leads to blockages and build-ups that damage the cardio system and up the notch with blood pressure levels too.Results showed that 31 percent of volunteers were less likely to develop high blood pressure when at least 2 percent of their daily caloric intake was yogurt, equivalent to at least one six-ounce cup of low-fat yogurt every three days. Their systolic blood pressure also increased significantly less than those who did not eat yogurt. These findings support a common belief that low-fat dairy products reduce blood pressure.Ways to treat high blood pressure There are many ways your family doctor would suggest that you incorporate to bring about lifestyle changes that would help bring down blood pressure levels- NO SALT Imagine having your favourite meal sans the touch of salt? This could be such a depressing thought, but ask anyone who suffers from high blood pressure and their emotions would be proof enough on the same. However, there are many ways to make your meals yummy too, and this time we would think of a humble cup of yogurt (low-fat) to provide you with a delicious platter and to bring down or manage high blood-pressure levels too.Frequent consumption of yogurt helps manage weight and the BMI of the body, and is known to bring down blood pressure levels too.With a helping of low-fat yogurt in your daily diet, the risks of high blood pressure can be brought down as well. This is because yogurt has plenty of calcium and immense amounts of nutrients that your diet needs.Yogurt has a lot of protein in it, which helps keeps the hunger pangs at bay and you happy and full for a longer period of time. It can also help the body with hydration too, thanks to the abundance of water in it.Snacking on a bowl of yogurt can help bring down the risk of high blood pressure by one-fourth, say experts from AHA.Yogurt smoothies with berries, not only keeps the stomach full and satisfied but the antioxidants found in berries helps prevent signs of early ageing and the water content in yogurt keeps the body hydrated. We hope you now understand the importance of yogurt in your daily diet. Just one bowl a day with your salads or maybe as a delicious smoothie can help a long way!

Is Cows Milk Safe for You?

Dr. Uday Bapusaheb Pote, Orthopedist
Humans are the only mammals to drink milk from their birth to death. When we are born, our digestive system can only and only digest human breast milk. All the necessary nutrients for survival are packed into human breast milk. But that too, is sufficient only till 6 months of age beyond which it’s less useful, infact thinking that our babies will be strong if breast feeding done for longer time is not true at all. As babies dietary requirements grow, breast milk is very insufficient to provide enough nutrition and if babies take breast milk they won’t take any other food as their stomach is full.But then should we substitute with cow’s milk? What about the bone health?We all know the following:Cow’s milk is rich in Calcium. It helps in improving bone integrity. It’s a wholesome nutrition and also provides high proteins. It also has good amount of fats which is essential for children’s overall development (with doubtful use in adults). Good source of vitamin D (whole milk).Nutrition content of MilkSkim milk or low fat one cup (244gm)Calories - 103% Daily ValueTotal Fat 2.4 gSaturated fat 1.5 gPolyunsaturated fat 0.1 gMonounsaturated fat 0.7 gCholesterol 12.2 mgSodium 107.4 mgPotassium 366 mgTotal Carbohydrate 12 gDietary fiber 0 gSugar 13 gProtein 8 gVitamin A – 0%Vitamin C – 0%Calcium 30%Iron 0%Vitamin D 0%Vitamin B-6 5%Vitamin B-12 18%Magnesium 6%*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.One Cup 244gm of Whole milkCalories 148% Daily Value*Total Fat 8 gSaturated fat 4.6 gPolyunsaturated fat 0.5 gMonounsaturated fat 2 gCholesterol 24.4 mgSodium 104.9 mgPotassium 322.1 mgTotal Carbohydrate 12 gDietary fiber 0 gSugar 12 gProtein 8 gVitamin A – 7%Vitamin C - 0%Calcium – 27%Iron – 0%Vitamin D 31%Vitamin B-6 5%Vitamin B-12 18%Magnesium 6%One cup of breast milk (just for comparison)Calories 171% Daily Value*Total Fat 11 gSaturated fat 4.9 gPolyunsaturated fat 1.2 gMonounsaturated fat 4.1 gCholesterol 34.4 mgSodium 41.8 mgPotassium 125.5 mgTotal Carbohydrate 17 gDietary fiber 0 gSugar 17 gProtein 2.5 gVitamin A 10%Vitamin C 20%Calcium 7%Iron 0%Vitamin D 1%Vitamin B-6 0%Vitamin B-12 1%Magnesium 1%*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.So what’s the problem with milk? All looks good.Robbing you of calciumMilk is said to acidify body pH, when body tries to nullify this effect guess what is needed. It’s the calcium and the best source of calcium in our body is bones. So our bones loose the calcium just to nullify the acidity and it’s lost in the urine. Net result is negative calcium balance.Cow’s milk is for calves. It’s designed for them. Compare the above nutrition data you will see high Sodium and high proteins. Both of which is not good for calcium absorption. High sodium (Na) is responsible for acidic pH and also it competes in renal tubules for reabsorption with calcium. Also high levels of proteins increases the acidic levels in blood and thereby calcium excretion.Interesting fact is all the countries where milk or dairy products are available and taken in large quantities are the ones suffering from osteoporosis. Take for example Switzerland and the USA where average consumption of milk and dairy is 3-4 cups per day, are the ones with largest percentage of osteoporosis. On the other hand China and India where average milk and dairy consumption is less than 0.5 cups per day are the ones with less percentage of populations suffering from Osteoporosis.Milk and HeartWe know for a fact that whole milk is high in fats, which causes heart diseases.Well smoking, drinking and high sugars in diet are more dangerous that just blaming the cow’s milk. When the fat is removed from milk the remaining fats is sent to make cream, butter etc. One study showed that those who drink skim milk will get what they discarded in form of cheese, cream or butter form so net result is lost.Milk and CancerMilk and dairy products does increase the risk of cancer, esp. Breast, ovarian and prostate cancer.Cow’s milk contains Insulin-like growth factor (IGF-1). Studies have shown convincing evidence between IGF-1 and breast as well as prostate cancer. Men with high levels of IGF-1 have four fold increases in chances of prostate cancer.Physicians Health Study, data of 21,660 participants found increased risk of prostate cancer who took >2.5 servings of dairy products as compared to ,0.5 servings daily.Also dairy has high content of estrogenic metabolites which increases the risk of breast and ovarian cancer. Dairy product intake contributes to 60-70% estrogen content in the diet.Life after Cancer Epidemiology Study- 1893 females with early-stage invasive breast cancer, higher amounts of high fat dairy product consumption were associated with higher mortality rates. Even as low as 0.5 servings per day increased the risk significantly.Milk sugar lactose is toxic to ovarian cells. Iowa Women’s health study found women who drank more than once sup of milk per day had 73% greater chance of developing ovarian cancer than women who drank less than one cup of milk per day.Lactose intoleranceEnzyme lactase breaks down milk sugar lactose in to glucose and galactose. Nursing children have the enzyme galactase in them which breaks down or digests galactose. We lose the capacity to digest lactose as we age. Many people have mild form of lactose intolerance with symptoms like gastrointestinal distress, diarrhea and flatulence. Milk consumption in lactose intolerant individuals is avoided, if need be there are tablets available which needed to be consumed before taking in the milk.Contaminants in DairyI am talking about known or contaminants before packaging. The ones seen in the news channel people mixing oil paste and colors and God knows what else is just plain bad luck or bad governance.We all know how can a cow milk all year around? Well many ways are there, some humane and some inhumane. One of the inhumane ways is bring the calf near and before it even touches the cow take her away or put a spiked collar on the calf so it will hurt the cow and she will herself kick the calf away. Many other such inhumane ways exist. One of the humane ways is using the hormones and growth factors, which are dangerous for humans. They disturb our normal hormonal balance.Also treating infections in cows like mastitis (which is rampant) or inflammation of the mammary glands, antibiotics are used. These antibiotic traces are often found in the samples of milk and dairy products.Pesticides like dioxins and polychlorinated biphenyls are contaminants known to be present in the milk. Now our 1/4th to ½ of dioxin intake is from milk or milk products. Our bodies do not have mechanisms to digest these and so they keep on accumulating which damages our immune systems, reproductive systems and central nervous systems. They are also known to cause cancer.Also plastic bags contain melamine which is dangerous for kidneys and urinary tract due to high nitrogen content. Also alfatoxins present as contaminant is carcinogenic.What is more problematic is these toxins are not destroyed on pasteurization.DiabetesWell milk consumption in infants is directly linked to type 1 diabetes (insulin dependent diabetes mellitus). A 2001 Finnish study on 3000 infants showed early introduction of dairy products in diet leads to increased susceptibility to type 1 diabetes. American Academy of Pediatrics observed upto 30% reduction in type 1 diabetes in infants who avoid milk in first three months of life. They recommend no milk till 1year of age.Children and milkBreast feeding mothers on cow’s milk have colicky babies. Also, antibiotics present in the cow’s milk are passed from breast milk to the babies.Colicky babyFood allergies and chronic constipation are also linked to cow’s milk.What about calcium? From where do we get calcium?Well, now you see the above reasons are enough for me to stop drinking or giving milk to my kids.Then what about calcium? Am I propagating supplements?No. I am not. Our regular wholesome diet minus milk generally gives us 600mg of calcium. Daily requirement of calcium is 1000mg in children and adults greater than 4 years of age, 1200 in lactating and post menopausal women.Food recommendedDark green leafy vegetables- methi (fenugreek), lettuce (palak)Green peas (one small bowl)Black eyed peas (chawali) (one small bowl)OrangesJuices fortified with calciumFat free yoghurt (yes its dairy product but minus all the above mentioned contaminants)Soy milkBroccoliSalmon fishWhat to avoid-High sodium in diet. Reduce salt. Processed foodstuff is very high in Sodium.Cola drinks.Coffee in moderation. Not more than 3 cups per day.Do weight bearing exercises. Like walking or aerobic exercises or dance, weight lifting. Swimming is good for cardiovascular fitness but not for increasing calcium content in bones. Fact- One week of bed rest of just sitting and no exercises causes such a loss of calcium that requires one year of extensive or increased amount of exercise to fill in the deficit. So regular exercise is a must.Avoid smoking as capillary circulation is hampered so calcium in muscles and bones is reduced.High animal protein diet. Including protein supplements. I think Indians are already low on proteins so this statement stands true for people taking large protein supplement servings.The American society of food and drugs recommends daily intake of 3 cups of milk daily. It’s present since 1994. No updates are made since. Also, most of the research is done post-2002. So high time recommendations are upgraded.Is it the milk and dairy industry which wants us to not know the truth? Who knows?

Health Benefits of Yogurt

Ms. Swati Kapoor, Dietitian/Nutritionist
Milk and Yogurt (curd) are an essential part of the recommended “healthy Indian diet”. We’ve all heard about calcium in milk and yogurt and how it makes our bones stronger, but a new study has found that consuming yogurt 4 to 5 times a week may help you lower the risk for developing Type-2 diabetes.Yogurt contains a specific type of Vitamin K, as well as probiotic benefits that provide protection against diabetes, change the micro-flora of the gut and improves the immune system of your body. The rich amount of minerals found in yogurt also appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat.Fat-free yogurt or probiotic yogurt naturally contains both high-quality carbohydrates and protein, making it one of the best foods for controlling blood sugar levels in your body. Studies also show that a diet high in calcium from yogurt and other such foods is associated with a reduced risk of Type-2 diabetes. Yogurt is also a good source of essential carbohydrates and a punch of protein. The protein is needed for building muscles and also improves their regular functioning.Yogurt has rich content of calcium, phosphorus, vitamin B2, magnesium, and beneficial fatty acids. Studies have shown that yogurt is also a good source of vitamin B12, vitamin B5, zinc, potassium, protein and molybdenum. Consuming yogurt 4 to 5 times a week is a healthy way to get the calcium that the body needs, especially for the people who cannot tolerate most other dairy products. It contains an enzyme called lactase, which breaks down the lactose in the digestive system.A cup of plain, low-fat yogurt contains 154 calories, with 13 grams of protein, 3.8 grams of fat and 17 grams of carbohydrates. The glycemic index of plain, low-fat yogurt is just 14, which is very low. To add fiber to this healthy meal, stir a few tablespoons of ground flaxseed into your yogurt and then slice up some low-glycemic fruit, such as orange, peach, kiwi or pear to make it healthier. For an extra shot of protein, toss in some chopped walnuts or almonds.There are plenty of ways to consume yogurt – If you don’t like plain yogurt, then you can always throw in some fruits and nuts or try low calorie yogurt smoothies that make a delicious post workout or evening snack. This will help you cut down on high-fat, high-calorie, high-sugar foods which indirectly lead to obesity, heart problems and diabetes.

Is Ice-Cream a Source of Dairy?

Ms. Swati Kapoor, Dietitian/Nutritionist
Ice-cream is one of the most favorite milk based dessert. For some it’s a reward for scoring well in exams, for some it is to celebrate a special moment and some eat it leisurely as a source of calcium. But can this dairy product contribute to your daily calcium requirements and maintain your bone strength? Let’s find out -Ice-cream is made by churning and chilling a mixture containing high-fat milk or cream, fructose or glucose-based sweeteners, usually in the form of corn syrup, and flavorings such as vanilla or chocolate. When the mixture freezes, it develops the rich, creamy consistency of ice-cream.The nutritional content of different type of ice-creams varies but in general it is an energy dense food. It mainly comprises of carbohydrates and fats. Half a cup of ice-cream contains 15-18 gms of carbohydrates and 7-10 gms of fat. Half a cup of vanilla ice-cream provides 137 calories, as compared to 1 glass of skimmed milk which has 93 calories majorly providing good quality protein.Ice-cream is a high-fat food, since it must contain greater than 10 percent milk fat to be designated ice-cream, with some products having as much as 16 percent. Milk fat is largely cholesterol, a saturated fat. When your blood cholesterol level is too high, it can build up as plaque, a fatty deposit in your arteries that interferes with blood flow and raises your risk of heart disease and stroke. Ice-cream is also high in sugar, which makes up the majority of its carbohydrate content. Consuming too much sugar may contribute to health problems such as weight gain, cavities and increased levels of blood triglycerides, another unhealthy type of fat.According to experts, foods made from milk which have little to no calcium, such as full cream milk cheese, butter, ice-cream are not considered part of the dairy group. These products contribute significant amounts of cholesterol and saturated fat and if consumed on regular basis can increase risk of lifestyle diseases like heart disease, diabetes, weight gain etc. To lower your risk for high cholesterol and sugar-related problems, consume ice-cream in moderation or chose low fat substitutes. Some ice-cream substitutes like frozen desserts are marketed as a low fat low calorie product but these can be high in sugar containing as high as 40 gms of sugar. So, the rule of thumb is to eat your favorite scoop in moderation and pick healthy milk derivatives like low fat milk, low fat cottage cheese, curd and buttermilk to complete your daily calcium requirement.

Are You Intolerant to Milk? Some Alternatives to Dairy Milk

Ms. Swati Kapoor, Dietitian/Nutritionist
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 milkSoya 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 milkAlmond 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 milkRice 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 milkCoconut 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.