Lactose intolerance refers to the inability of the body to sufficiently digest lactose, the main type of sugar found in milk and milk products. A person with lactose intolerance has a deficiency of lactase enzymes, which help digest milk products. As a result, abdominal pain, bloating, gas, diarrhea and nausea often occur after drinking milk or eating milk products. If you are lactose intolerant, you might need to use a substitute for milk powder in your favorite recipes.
Powdered Milk
Depending on the severity of your lactose intolerance, you might be able to handle powdered milk if it’s mixed in with other ingredients. Some people with lactose intolerance can tolerate small amounts of milk or milk products with no symptoms – especially if the products are consumed with other foods. If you have a recipe that calls for just a small amount of milk powder, you might be able to handle it.
Lactose-Free Milk
Lactose-free milk and milk products are also widely available at most supermarkets. These products are identical to milk with just one main exception – the lactase enzyme has been added directly to the product. Since the enzyme is already present, a lactose-intolerant person should have no problems digesting the product. In some cases, it can have a slightly sweeter taste than regular milk. If you cannot find lactose-free milk powder, consider using lactose-free liquid milk instead. As a general rule, 1/4 cup of milk powder equals 1 cup of milk. For this conversion, simply multiply the requested amount of milk powder by 4 to obtain the correct amount of liquid milk. So, if your recipe calls for 1/2 cup of milk powder, use 2 cups of lactose-free milk, and if your recipe calls for just 2 tbsp. of milk powder, use 8 tbsp. of lactose-free milk.
Other Types
As milk allergies and intolerances have become more widespread, a wide variety of new milk products have been developed. Although they are not as widely available as regular milk or lactose-free milk, you can often find these specialty milks at health food stores or specialty supermarkets. Many people with lactose intolerance can handle soy milk, rice milk and coconut milk. Other alternatives to cow’s milk include almond milk, oat milk and potato milk. The taste, texture and nutrients vary among the different types, so you might need to try a few before you find your ideal substitute. If you cannot find a powdered version, simply use the conversion rule for a liquid milk product.
Lactase Enzyme Supplements
If all else fails, you might consider just using the regular cow’s milk powder and taking a lactase enzyme supplement before eating or drinking the final product. Widely available at supermarkets and drugstores, lactase enzymes are often available in tablet and liquid form. Taking a supplement before drinking milk or eating milk products allows for easier digestion of the product.
