Milk is an important component of a healthy diet, providing the body with calcium, vitamin D and protein to build strong bones. However, for people with lactose intolerance, drinking cow's milk can cause abdominal cramps, bloating, gas, diarrhea and nausea. Lactose intolerance is the inability to digest lactose, a type of sugar found in milk and dairy products. This occurs when the body lacks the enzyme, lactase, necessary to digest milk sugars. If you suffer from lactose intolerance, there are more easily digestible alternatives to cow's milk. It is important to work with your physician to find the right milk alternatives for you.
Living With Lactose Intolerance
The severity of your lactase deficiency will dictate the degree to which you need to avoid lactose. Some people must avoid all foods containing lactose, while others can eat small amounts of dairy. It is important to understand what works best for your individual needs. Try foods one at a time, in small portions. Eating lactose-containing foods with other foods such as fruits or grains may increase your ability to digest lactose. Yogurt is one of the best-tolerated dairy produces as it is easily digested and contains live bacterial cultures that produce lactase. Make sure you are getting enough calcium from other food sources such as tofu, leafy greens, fortified juices, soy products and lactose-free milk. Whatever your reason for avoiding cow's milk, there are a number of alternatives available to boost your calcium intake.
Soy Milk
One of the most popular alternatives to cow's milk is soy milk. Soy milk is produced when natural soy beans are soaked, pressed and then mixed with water and a sweetener to mask their slightly bitter taste. Soy milk is relatively rich in protein and fiber, low in saturated fat and cholesterol-free. On average, soy milk contains between 100 to 140 calories and depending upon whether it is sweetened or not, may be low in carbohydrates. Soy milk also contains cancer-fighting isoflavones. It is typically low in calcium, therefore most manufacturers fortify their products with calcium, vitamin D and other nutrients naturally found in cow's milk. Soy milk is available plain or flavored; you can choose vanilla or chocolate, but avoid products with artificial flavors.
Almond Milk
Almond milk is produced from fresh soaked and ground almonds mixed with water. You can purchase almond milk sweetened or unsweetened and flavored or unflavored. Almond milk is low in fat and sugar. Its protein content is much lower than cow's or soy milk, but it is rich in magnesium, potassium, selenium, manganese, vitamin E and D to aid in absorption. Almond milk provides the body with unsaturated, or healthy fats and flavonoids. Almond milk tastes nothing like cow's milk and may take getting used to; similar to soy and rice milk, it is mostly water by weight, with a thin consistency. It is available in refrigerated and shelf-stable versions.
Rice Milk
Rice milk is one of the most hypoallergenic milk substitutes available. It is made by boiling brown rice in water and then extracting the liquid. On average, original and vanilla rice milk contain 100 to 120 calories per serving, while chocolate varieties have 150 to 160 calories per serving. Rice milk is low in protein, fat and cholesterol but high in sugar; it can cause a sudden sugar overload and should be avoided if you have diabetes. Rice milk contains iron, copper and magnesium, but is low in calcium.
Hemp Milk
Seeds from the hemp plant are soaked in water to produce hemp milk. Although hemp seeds come from the same plant used to make marijuana, the seeds do not contain the psychoactive substance found in marijuana and are considered safe to consume. Hemp milk is a good alternative if you have soy or nut allergies. It is not only lactose-free, but also cholesterol-free, low in carbohydrates and saturated fats and rich in omega-3 and omega-6 fatty acids. Hemp milk is an excellent source of protein, providing you with 10 essential amino acids as well as magnesium, calcium and phytosertols. Hemp milk is creamier and thicker than either soy or rice milk.
References
- KidsHealth.org; Lactose Intolerance; Mary L. Gavin, M.D.; November 2008
- Medline Plus; Lactose Intolerance; David C. Dugdale, III, M.D.; July 2010
- EMax Health: Lactose Intolerant? Try One of These Alternatives to Cow's Milk
- Babble; 6 Milk Alternatives for Dairy-Free Families; Michelle Madden; March 2011
- The Ecologist; Top 10 Alternatives to Cow's Milk; Ruth Styles; April 2011
