Do you find yourself heading to the bathroom after indulging in yogurt or cream cheese? If so, don’t be embarrassed because you’re certainly not alone. Lactose intolerance is an uncomfortable condition that affects millions of people. It can cause symptoms like gas, diarrhea, nausea, abdominal cramps, and bloating.
The good news is, there are alternatives to conventional milk products that provide plenty of protein and nutrition without any discomfort.
Lactose intolerance is a medical condition where one’s body doesn’t make enough of the enzyme that breaks down the sugar found in milk. Lactose is found in products like cow’s milk, goat’s milk, ice cream, cottage cheese, yogurt, and cream cheese.
However, being sensitive to it doesn’t mean you have to do without all those tasty treats. There are many lactose-free versions on the market. For example, a2 milk has all the goodness of regular milk and even tastes the same. However, it contains only the easy-to-digest a2 protein.
Soy milk has been around for many years. It’s high in protein, low in fat, has all the calcium you’d get from regular milk, and is even a good source of potassium. It is made by soaking the beans overnight and then grinding them to create a smooth, milky consistency.
Chinese and Japanese methods differ on when exactly to boil the beans, but no matter what the method, heat must be applied to kill protease inhibitors which can damage the pancreas.
What makes soy milk unique is the fact that it has just as much protein as cow’s milk, more fiber, and has been shown to lower bad cholesterol and raise the good kind.
Coconut milk is made from coconut meat that’s ground up and mixed with water. It is very high in saturated fats, however, these are different from the saturated fats found in animal products.
The saturated fats in animal products are long-chain fatty acids that tend to raise your bad cholesterol, and lower your good cholesterol. Coconut milk, by contrast, contains medium-chain fatty acids. These are good fats that help to increase your good cholesterol and lower bad cholesterol.
Although coconut milk doesn’t have the same protein content as soy milk, it does have some protein, and many people prefer its taste and creamy texture.
Although almond milk is a relative newcomer on the market, it’s been in use for hundreds of years in the middle east. Almonds have a great shelf life. When they’re crushed up into milk, they can last anywhere from nine months to a year in an unopened container.
Almond milk contains no saturated fat and offers a moderate amount of protein. So, if you’re watching your calorie intake, almond milk might be the best choice. It’s basically made of ground-up almonds and water, with the pulp strained out. It’s so easy that you can even make your own.
Rice milk has become more and more popular over the years. It’s mainly carbohydrate and doesn’t contain a lot of protein, but it’s still a great alternative to regular milk because it doesn’t contain any lactose. People also tend to enjoy the taste because it’s naturally sweeter than other non-dairy milk varieties. You can cook with it, drink it, and add it to your cereal, just as you do with regular milk.
All of the milk alternatives mentioned here are naturally lactose-free. That means you can enjoy all the deliciousness and goodness of milk and dairy products without any of the discomforts. Try them out until you find the one you love.