Plant-based Milk for Our Lactose-Intolerant Folks Out There

Growing up, our moms forced us to drink never-ending glasses of milk, which might have seemed like a daunting task. Although you understand the benefits of drinking milk, you just can’t keep having it every day, right?

But staying away from milk leads us to the next question – what if you decide to stay away from milk altogether? Does that mean your body grows deficient in the necessary nutrients provided by milk? What if you can’t find a replacement for cheese? Does that mean no more pizza? No one can live without pizza! Does anyone live without pizza?

Just to save you from going into a frenzy of similar questions, we bring to you dairy alternatives for all our vegan friends and lactose-intolerant folk out there!

1. Soy Milk

Soy milk is made from soybeans or soy protein isolate. Usually with a creamy texture and flavor, soy milk is the substitute that comes closest to regular milk. The reason it stands as such a good competition to regular milk is because of its similar protein content, and what makes it better is the low fat, low carbohydrate, and low calorie content.

  • Calories: 109
  • Fat: 5 grams
  • Protein: 7 grams
  • Carbohydrates: 8 grams

2. Coconut Milk

Coconut milk is made from water and the white flesh of coconuts. Compared to regular milk, the nutritional content of coconut milk is low in every sense. While the protein content is significantly low, coconut milk can be a wonderful substitute for when you want to keep your carb intake in check.

  • Calories: 80
  • Fat: 5 grams
  • Protein: 0 grams
  • Carbohydrates: 7 grams

3. Hemp Milk

Hemp milk is prepared from ground and soaked hemp seeds. Don’t be confused with the myths surrounding hemp. Hemp doesn’t contain any psychoactive component of the Cannabis plant. Hemp is a rich source of protein, omega-3 and omega-6 unsaturated fats, making it the most nutrient dense plant-milk of all.

  • Calories: 60
  • Fat: 3 grams
  • Protein: 5 grams
  • Carbohydrates: 0 grams

4. Oat Milk

Oat Milk is prepared by grinding soaked oats. It’s naturally sweet in taste and dense in carbs. The soluble fiber in oats helps in aiding digestion, and keeps you full for longer. Moreover, it helps in balancing your blood sugar levels, which works amazingly in favor of people with diabetes.

  • Calories: 120
  • Fat: 5 grams
  • Protein: 3 grams
  • Carbohydrates: 16 grams

5. Soft Cheese and Hard Cheese Alternatives

Copying the texture of cheese is not that tough. There are several dairy-free options available out there in the market. However, if you do wish to try your hand at homemade cheese, that is very much possible, too.

There are several recipes available to make your own homemade, dairy-free cheese using nuts like cashews and almonds.

Tofu is also a great alternative switch for when you are craving cottage cheese. Moreover, nutritional yeast is being used widely as a substitute to copy the texture of parmesan cheese.

As far as the nutritional value goes, non dairy cheese alternatives are generally less nutritionally dense as compared to regular dairy cheese. Moreover, the nutritional chart varies from one brand to another. Hence, we advise you to practice buyer’s discretion in such cases.

Final thoughts

With the growing health and ethical concerns around dairy products, the popularity of non dairy alternatives is on the rise. However, it is quite understandable that still a significant chunk of the population remains unaware about these alternatives. Non dairy alternatives can be a boon not only for lactose intolerant folks, but also, for anyone who wants to switch to a healthier and more ethical lifestyle.

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