Everyone knows the importance of milk, especially at a young age, however, many people have lactose intolerance. Lactose is the natural sugar found in milk and people who have lactose intolerance have trouble breaking down lactose.
However, they still need to get the nutrients somehow without having to suffer the consequences such as diarrhea, bloating and gas. There are many alternatives or substitutes that can be used which means they won’t skip a beat! So let’s take a closer look at some of these alternatives to help keep you strong and healthy.
1. Soy Milk
It is suggested that both men and women between the ages of 19 and 50 should get approximately 1,000 mg of calcium daily. You can get soy milk that has been fortified with calcium which can contain half the required amount in a serving. With two servings, you can virtually hit your daily intake target. Soy milk also contain flavonoids which have important antioxidant properties. However, it is important to understand that this is only for people who are lactose intolerant. Some people are actually allergic to milk, which is a different thing entirely. Don’t use soy milk if you have a milk allergy.
2. Other Kinds Of Milk
Apart from the aforementioned soy milk, you can look into other kinds of milk. For example, you have almond milk, rice milk and coconut milk. Then there’s also lactose-free milk which is probably the best and closest thing to pure milk, since only the sugar is missing. Lactose-free milk is readily available. Rice milk has B12 and no saturated fat. Almond milk contains vitamin E and is high in magnesium. Don’t confuse the straight coconut milk in cans with the one made with water and coconut milk. The one made with water and coconut milk can be found in health food stores. This has a smooth texture and a mild taste. This kind of coconut milk can boost your metabolism. The one problem with these other choices, apart from lactose-free milk to a certain extent is that you can’t really use them for cooking. So, it’s not recommended to use it in desserts or soups that use milk.
Even though you may be lactose intolerant, you can try yogurt which contains less lactose. Yogurt also has active bacterial cultures, so it will probably cause less bloating, for example. This is mainly due to the bacterial action that has broken down a lot of the lactose. However, be careful and don’t take frozen yogurt, as this does not contain active cultures and will cause you the same problems.
4. Fermented Cheese
Though fermented cheese will contain lactose, it is much less than other dairy products. They also contain protein and calcium, of course. Examples of some cheeses lower in lactose are blue, Swiss and Parmesan. They contain about two grams of lactose per ounce whereas a cup of milk has about eleven grams. You can try this in small amounts as you may be able to tolerate smaller amounts.
Remember, milk allergy and lactose intolerance are different things. Even though you are lactose intolerant, you can try some of these other choices in small amounts at first because they either contain no lactose or have much less lactose. If you try something with a little lactose and you can handle it without much discomfort, then you can enjoy it in moderation and not have to give it up. Stay well and be healthy!