Lactose Intolerant: Healthy Substitutes for Milk


Being lactose intolerant can be a drag. You may be deprived of the health benefits and nutrients that can be found in dairy products including milk. People that are having problems keeping dairy products down are said to be lactose intolerant. It is a fairly common digestive problem and could spell more issues down the road. That is why those who have a natural aversion to milk and dairy products can use substitutes for milk so as not to lose the opportunity to get the healthy goodness that non-lactose tolerant people have been enjoying. Here are some common healthy substitutes for milk for those that are lactose intolerant.

Healthy Substitutes for Milk

Almond milk

milk substitutesAlmond milk is a great cow’s milk substitute for people that are lactose intolerant. Some people use almond milk for shakes and can be readily used for breakfast cereals and some recipes that call for milk. A cup of almond milk has only 2.5 grams of fat and the good thing is that it has virtually no saturated fat. This means that almond milk is a pretty healthy alternative to milk considering that it will not cause much damage to the cardiovascular system. If you are someone that is keeping an eye to your cholesterol levels, almond milk is your serious bet. Learn how to make your own almond milk or almond milk shake recipes.

Oat milk

There are lots of benefits of drinking oat milk. It is a great substitute to animal milk because it is a good source of calcium. A cup of oat milk is said to contain 33 percent of the daily recommended allowance for calcium. Oat milk is also low-fat as it only contains around 2.5 grams per cup. Like almond milk, it is also great for people that are monitoring their cholesterol. Oat milk is also great for those prone to inflammation caused by anxiety and stress. Oat milk can help bring down inflammation because of its rich fiber content. Not only that, oat milk is also great for skin health.
Coconut milk

Coconut milk is great for health that is if you can overcome the taste and flavor. As soon as you can overcome it, coconut milk offers a treasure trove of health benefits. This milk is often used in various recipes especially for Asian cuisine. It is rich in potassium which is great against hypertension and has a boat load of good fats. It is also rich in lauric acid and capric acid that can help the immune system fight contagions.

Rice milk

Rice milk has become more available in supermarkets because of the clamor of the buyers and consumers. Rice milk has no cholesterol and virtually has no bad fats. It is very low in calcium but rich in carbohydrates. It has 2 grams of proteins. That is why this is good for people that are active because it can give much energy. However, diabetics may need to have a second look.

Goat’s milk

Goat’s milk is the closest thing to cow’s milk with all the nutrients that your body needs. It is milk that is easier on the stomach. Truly it is the healthiest option that you have after you overcome the after taste.

Milk is a significant source of calcium and certain nutrients. But there are people that cannot put it down being lactose intolerant. Taking milk alternatives is the best way to get the necessary nutrients minus the upset stomach.

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