Many people experience bloating, gas, cramps, nausea and diarrhea as soon as they consume dairy products. Their digestive system cannot properly break down the natural sugar in milk, called lactose. Therefore, a strict diet adapted to lactose intolerance becomes obligatory for them. But it is not always easy to find alternatives because most of the food that everyone consumes contains some kind of dairy product. Today, let’s take a look at some substitutes for milk-based products to help fight the symptoms of lactose intolerance.
Non-dairy alternatives to milk
Almond milk is a preferred alternative for most people with lactose intolerance because it tastes great and is also high in vitamin D. Compared to other non-dairy alternatives, almond milk is a comfortable transition for people. people use normal milk because it does not have a strong flavor.
It is readily available in supermarkets and is quite inexpensive to buy. One can also make almond milk at home as it is quite easy to make too. The optimal amount that an adult should take daily is around 1 cup which contains 1 gram of protein, 2.5 grams of fat and about 39 calories.
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Another popular option for alternating milk is soy milk. Soy milk is packed with essential nutrients like calcium and potassium. It contains around 80 calories, 7 grams of protein, and 4 grams of fat.
Soy milk is also beneficial for people looking to stay fit by losing weight and reducing their calorie intake. However, due to its odd flavor, the complete transition to soy milk from cow’s milk may take some time.
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Coconut milk is the go-to option for people who like to drink sweetened milk. Due to its naturally sweet flavor, it does not require any artificially added sugar. It is also a really effective transition for people who want to lose weight because it contains half the fat of cow’s milk.
A cup of coconut milk contains around 5 grams of fat, less than a gram of protein, and around 74 calories. It is also known to lower cholesterol levels in humans. Many people like to drink their coffee with this milk because it naturally has a very creamy consistency.
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Rice milk is made from enriched brown rice and is therefore a good alternative to normal milk. It can be easily prepared at home and is a good source of calcium and vitamin D. It has a watery texture and a naturally sweet taste.
One cup of rice milk contains around 120 calories, 1 gram of protein, and 2.5 grams of fat.
Non-dairy ice cream substitutes
Coconut ice cream
If ice cream is a part of a person’s diet that they cannot live without, then switching to coconut ice cream may be a good idea as there is no risk of lactose intolerance. . To make coconut ice cream, coconut milk is used as a milk substitute. It adds flavor and is also a plant milk devoid of the symptoms caused by dairy products.
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To add more flavor to this coconut ice cream, it is recommended to use sorbets made with berries and bananas. Using a drop of vanilla essence could also do the trick.
Dairy-free alternatives from Fresh cream
Plain soy yogurt
For people who like to use sour cream in their cooking, plain soy yogurt can be a great alternative. Many desserts like mousse, parfait, or even cakes require sour cream as a necessary ingredient. The good news for people who are lactose intolerant is that using plain soy yogurt will not detract from the taste of these desserts. Soy yogurt contains around 94 calories, 1.8 grams of fat, and 3.5 grams of protein.
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Non-dairy food options for Butter
extra virgin olive oil
Olive oil is a healthy substitute for butter because it is high in monounsaturated fats which are extremely good for the heart. Using olive oil in dishes can help with weight loss, lowering blood pressure, and improving cholesterol.
Most dishes that require butter can be replaced with extra virgin olive oil and therefore it is a suitable fit for people with lactose intolerance.
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Dairy-free food substitutes from Cheese
Fermented cheese is a ripened cheese that contains a very low amount of lactose compared to cream cheese. The fermentation process of cheese does not leave much lactose in the final product, making it suitable for a diet suitable for lactose intolerance.
Fermented Parmesan has the lowest amount of lactose than cheddar, mozzarella and cream cheese. A 40 gram serving of fermented Parmesan is virtually lactose free.
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Non-dairy yogurt substitutes
Coconut milk yogurt
Yogurt is an important source of probiotics. Therefore, people who are lactose intolerant cannot simply avoid it. These can be churned from any type of milk and therefore using coconut milk as a base is a good idea for making yogurt for people with lactose intolerance. If this yogurt is not available at local stores, people can make it on their own using a yogurt treatment kit.
Another tip for people with lactose intolerance is to let their yogurt sit in the refrigerator for a while. The longer it stays in the refrigerator, its lactose properties gradually decrease, making it quite safe for them to eat.
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Dairy-free food substitutes from Chocolate
For chocolate lovers, the good news is that most dark chocolates are lactose free. The label should indicate whether or not it contains some form of dairy product. And as dark chocolates now come in all forms of flavors, anyone can easily find a flavor they love without having to sacrifice the deliciousness of the chocolates.
A bar of 100 grams of dark chocolate contains approximately 600 calories and 43 grams of fat, for which its amount of intake should be limited.
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People with lactose intolerance no longer have to give up their favorite food, as there are more substitutes available today than before.