Many individuals cannot digest the main sugar that is found in milk. This results in bloating, diarrhea, gas, vomit, and other symptoms of lactose intolerance. There are alternatives to cow’s milk and here are some choices for you:
Goat’s milk: this contains a little less lactose than cow’s milk, but if you have no problems tolerating goat’s milk, it is quite tasty and might help to prevent iron-deficiency anemia and can help improve digestion.
Rice milk: this type of milk is on the sweet side and is usually made from brown rice. Rice milk contains more carbs than cow’s milk and contains little or no protein. Typically, it is fortified with calcium and vitamins A and D. Additives are a problem here as they contribute to texture.
Soy milk: soy milk is typically creamy with approximately 7 to 10 grams of protein per serving. Interesting to note that many soy crops are sprayed with insecticides and pesticides and many crops are non-GMOs –buyer beware. Soy milk can also be thickened with carrageenan which can hurt the intestinal tract. Women who have a family history of estrogen receptive breast cancer or who have estrogen receptive breast cancer must avoid soy milk. Soy milk contains isoflavones (plant compounds that act like estrogens).
Hemp milk: this type of milk provides a plethora of vitamins and minerals (thiamin, amino acids, riboflavin, niacin, phosphorus, iron, potassium, calcium, fiber, beta-carotene, and magnesium). Vegetarians drink this milk as a good source of protein. This is a good option for those who are allergic to nuts and who are lactose intolerant or allergic to soy.
Nut milk: Almond, cashew and other nut milks are tasty and nutritious. They cannot replace cow’s milk for protein, but they are creamy in texture and can be a very good addition to morning coffee, cereal and some desserts. Almond milk is typically fortified with vitamins A nd D, and is low in calories…certainly a late afternoon alternative to your usual snack.
As always, do your research if you are lactose intolerant or have food allergies, but at least you know what your options are….just don’t tell Elsie the cow! 🙂