Lactose intolerance is the inability to digest a particular type of sugar called lactose, found in natural cow’s milk. Though all of us are sensitive to lactose, some of us completely lack the ability to digest and absorb this common food sugar. This improper digestion leads to stomach cramps, bloating, diarrhea, nausea and even fever and fatigue in some cases. Hence lactose intolerant people have no other option but to stave off milk. But that doesn’t mean they can’t enjoy a good breakfast or delicious desserts. There are plenty of other diary substitutes that both taste better and give you a healthy supply of all the essential vitamins and calcium present in milk. So here is a list of alternatives you can try if you’re lactose intolerant.
10. Black coffee
Probably the biggest thing that almost every single lactose intolerant person misses out is a hot cup of morning coffee. But why depend on milk to get the daily dosage of your morning kick-starter when you can just have a refreshing cup of hot black coffee. Yes, the transition might be a bit too hard at first, but with the low calories and muscle relaxant properties that a plain black brew provides, you will start hating it and start loving it in no time. And black coffee is much easier to prepare as well and doesn’t leave you with a coffee breath in the morning. Green tea is also a great substitute if you’re more of a tea person.
9. Goat’s milk
It can be pretty hard to resist all those yummy dairy based delicacies and cheesy pasta and pizza fast foods. But who says that you only have to resort to cow’s milk for preparing such dishes, substitute Goat’s milk and cheese prepared from Goat’s milk instead. Though goat’s milk still contains lactose it’s considerably lower than what you would find in cow’s milk. And it provides all the essential nutrients and contains higher calcium content than normal milk. But as always there is catch, Goat’s milk packs a lot of calories and is much thicker than cow’s milk. So use it only sparingly, like when making cakes or special desserts or when you just want to splurge a little.
8. Almond Milk
Almonds can act as a much healthier substitute to cow’s milk, as not only do they pack considerably fewer calories than cow’s milk (only 40 calories per cup) but are also rich in antioxidants and vitamin E that give you a glowing and a younger feeling skin. Also almond milk can help prevent a number of cardiovascular diseases as well. And almond milk has a nice texture and has a rich taste as compared to cow’s milk as well. But the only problem with almond milk is that much of the protein content of the product is lost during the milking process, which deprives it of its most important ingredient. But if you’re not focused on getting proteins, then by all means go ahead.
7. Hemp Milk
Milk produced from hemp seeds can also be substituted in place of lactose heavy dairy products. Hemp milk is naturally cholesterol free and has a considerable quantity of polyunsaturated fats that you require for the proper functioning of your body. Also the Omega-3 oils contained in hemp milk can act vigorously to reduce stomach inflammation and reduce risks of heart diseases. Research has also show than that regular intake of hemp milk can improve brain function as well. And hemp milk also a good source riboflavin, vitamin B and protein. Probably the only drawback with the product is the tangy taste that it has, which may take some getting used to.
6. Rice Milk
Probably the safest alternative for lactose intolerant people – Rice Milk can definitely be the magical cure that you were looking for to satisfying your dairy addiction. Though rice milk may not be as creamy or thick as Cow’s milk, Goat’s milk, Soy milk or any other milk for that matter, it sure is easily digested and absorbed readily, making it ideal to be included in breakfast cereals. Though rice milk can work wonders to the digestive tract, it can seriously damage waistline with all the carbs that it packs. Also rice milk has only traces of a protein and other essential nutrients found in cow’s milk. So opt for it only if you have zero tolerance to lactose.
Contrary to popular belief, yoghurt is not actually a lactose rich product. It has only mild amounts of lactose and can be readily absorbed even by highly lactose intolerant people thanks to the probiotic cultures present in yoghurt. Apart from its digestion friendly properties, yoghurt is also a great source of vitamins, proteins and calcium. And the bacteria present in yoghurt actually help you to digest the lactose already present in your body by release of a lactase enzyme that makes you feel much better.
Tired of seeing all those lactose tolerant people gorging on ice creams and desserts, while you’re stuck with just a glass of warm water? Well don’t take it anymore, just get a lactose-free Gelato and enjoy the sugary treats yourself. Gelato is prepared in a number of ways, but many varieties are prepared with frozen yogurt that makes them digestible for lactose intolerant people. Though getting hold of Gelato can prove to be difficult, preparing gelato at home is much easier than you think. So go ahead, experiment with flavors and enjoy a nice cool cup of dessert with a cherry topping.
3. Soy Milk
Possessing the same amount of proteins that cow’s milk provides – Soy milk is next on our list of top ten lactose alternatives. Soy milk is prepared from soaking dry soy beans in water and grinding them to obtain the milk. This preparation method of soy milk is what makes it a great substitute for cow’s milk, as it’s both cheaper and can be obtained anytime required. Though soy milk has a sort of bland taste, it’s free of lactose and safe for lactose intolerant people.
2. Grain milk
Struggling to have a fulfilling breakfast without you favorite cereals with milk in the morning? Well don’t let your lactose intolerance get you down, just substitute grain milk made from oats or bran and enjoy a healthy cup of breakfast cereal. Grain milk mixes well with cereals and also come in a variety of flavors. But the only problem is, just like rice milk they pack an awful lot of calories as well. So unless you are just back from a morning jog, use grain milk sparingly.
Prepared from condensing soy milk, Tofu can be an excellent alternative to those who can’t tolerate cheese or other dairy based products. Packed with proteins, tofu has a relatively low calorie rating than cottage cheese and is low in carbs as well. So not only is it healthy but can also provide you a healthy dose of nutrients that you require to keep going as well.
So there you have it, the top alternatives for lactose intolerant people.Go ahead, experiment with them.