Cow's milk, soy milk and lactose-free milk all provide health benefits, but for people with a lactose intolerance or milk allergy, cow's milk might prove more dangerous than beneficial. In these cases, lactose-free milk or soy milk can be a suitable alternative. It it important for those who drink these milk alternatives to be sure they are fortified with calcium and vitamin D so that they do not develop deficiencies of these key nutrients. These milk alternatives are found in most grocery and health food stores.
Lactose Intolerance
The National Digestive Diseases Information Clearinghouse, or NDDIC, defines lactose intolerance as "the inability or insufficient ability to digest lactose, a sugar found in milk and milk products." It is caused by a deficiency of lactase, an enzyme that works to break down lactose for absorption into the bloodstream. The NDDIC asserts that for most people with lactose intolerance, small amounts of lactose are a tolerable part of their diet. Common symptoms of lactose intolerance are gas, nausea, diarrhea, abdominal pain and bloating. Lactose intolerance can be managed through dietary changes, primarily an avoidance of products containing lactose and ensuring you still have adequate intake of calcium and vitamin D.
Milk Allergy
Many people believe lactose intolerance and milk allergies to be the same thing, but they are not. Those who have a true allergy to cow's milk react to one or more of the proteins in it. According to KidsHealth,org, when a person with a milk allergy eats a food that contains milk products, the body's immune system views the milk proteins as dangerous and creates antibodies to fight it off. The release of these antibodies can affect the respiratory system, gastrointestinal tract, skin and the cardiovascular system, causing the common allergy symptoms of wheezing, nausea, headache, stomachache and hives. Milk allergies are treatable with some very conscious dietary changes. Avoiding milk requires reading food labels carefully for any milk products and not eat anything that you're not sure about.
Lactose-Free Milk
The NDDIC indicates that lactose-free milk and milk products are identical to regular milk, with one key difference. In lactose-free milk, the enzyme lactase has been added so that it is not needed internally to break down the sugars in the milk. Lactose-free milk remains fresh for about the same length of time or longer than regular milk if it is ultra-pasteurized, and it often has a slightly sweeter taste than regular milk
Soy Milk
Soy milk is a nondairy milk alternative made from cooked soybeans. According to food.com, soy milk is naturally high in protein and cholesterol-free, while low in fat and sodium. Unfortunately, soy milk also is naturally low in calcium, but many varieties are fortified with calcium, vitamin B12 and vitamin D to make them nutritionally equal to cow's milk. While soy milk is available as a plain, unflavored beverage, it also is available in a variety of flavors, including vanilla and chocolate and in a "lite" form with reduced fat.
Considerations
For many people, the choice between lactose-free milk and soy milk is one of taste. Lactose-free milk tends to have a sweeter taste than traditional milk, whereas soy has a distinctively different taste. Rice and almond milks have also seen a rise in popularity and availability as a milk alternative.
Consult your doctor to determine which might be the right choice if you have diet or health concerns about casein, whey, lactose, soy, or anything else in milk or milk alternatives. You physician can guide you in your milk choice, as well as ensure that you have an adequate balance of essential nutrients in your diet.
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