Lactose intolerance is the inability to fully digest sugar (lactose) in milk, and those who suffer from it suffer from several health problems such as diarrhea, gas and bloating after eating dairy products, and usually the lack of the enzyme lactase in the small intestine is responsible for lactose intolerance, and we will show you the following most important Causes, symptoms and treatment of lactose intolerance.
Many people are allergic to milk and dairy products due to the presence of lactose in it, and they may need lactose-free milk.
When it comes to milk alternatives, there are many options, and they are just as nutritious as regular milk. Many people who are lactose intolerant can try these options:
1- Almond Milk
Almond milk is one of the most popular types of milk and has many health benefits.
Almond milk is prepared by mixing the almonds with water and then filtering the mixture to separate the solid residue.
It has a light and nutty flavor with a creamy texture. This milk is very popular with people who follow a vegetarian diet or are lactose intolerant.
Studies show that whole (with skin) almonds are more beneficial than skinned almonds. However, many manufacturers use skinned almonds to prepare almond milk, which may reduce its nutritional value.
Here are some of the benefits of almond milk:
- Rich in Vitamin E, which promotes eye and skin health
- Low in sugar
- Low in calories
- It strengthens your bones
- Reduces heart risks
- High in vitamin D.
2- Soy Milk
Soy milk is a non-Albanian traditional milk that contains a large amount of protein, calcium, vitamins and minerals. It provides a smooth, creamy texture with a brownish aftertaste.
It is also rich in omega-3 fatty acids and has anti-inflammatory, antioxidant, and heart-protecting properties.
The benefits of soy milk are as follows:
- High in vegetable protein
- Soy milk lowers cholesterol
- It does not contain lactose contents
- Improves heart health
- It reduces the risk of cancer
- Helps reduce symptoms of menopause
3- Coconut Milk
Coconut milk is very popular and it is also easily available in the market. It is made from the white pulp of a ripe coconut. The milk can be thick or thin with a creamy consistency.
Coconut milk is a high-calorie milk along with many other nutrients. You can add coconut milk to various dishes such as cereals, smoothies, soups and chicken curries.
The benefits of this multi-purpose milk are as follows:
- It boosts the body’s metabolism
- Helps to lose weight
- Increases good cholesterol levels
- Improves heart health
- It strengthens the immune system
- Reduces inflammation
4- Rice Milk
is made from white or brown rice and water. It’s a less sensitive option and it’s a safe choice for people with lactose or gluten intolerance and nut allergies.
It is watery in consistency and sweet in taste. You can easily use it in desserts and smoothies. It contains more carbohydrates than other types of milk and contains less protein and calcium.
- Promotes heart health
- Rich in antioxidants
5- Cashew Milk
Cashew milk is prepared from cashews and water. It is sweet and creamy in texture. Works as a great thickener for juices, coffees, and desserts. It is low in calories, protein and sugar.
Here are the best benefits of cashew milk:
- It promotes heart health
- Provides good eye health
- It helps in the process of blood clotting
- It lowers blood sugar levels
- Improves skin health
- It strengthens immunity
6- Oat Milk
Oat milk is a good alternative to cow and goat milk because it is rich in nutrients such as calcium, vitamin A, fiber and iron. Oat milk is also low in fat and completely devoid of harmful cholesterol, making it an ideal weight loss drink.
You can prepare oat milk at home by following these simple steps:
- Soak a cup of oats in a cup of filtered water and leave for half an hour
- Add 2 and a half cups of water to the previously soaked oats
- Drain the well-soaked oats using a sieve to extract the milk from it
- Repeat this process several times until you get the required amount
- Keep this yogurt in the fridge and shake well before use
Here are the best benefits of oat milk:
- Good for heart health
- Bone strengthening
- Control blood sugar
- Full of vitamins
- Rich in fiber