Milk contains a natural form of sugar called lactose. The inability of our body to digest this sugar is known as ‘Lactose Intolerance'. It is a fairly common condition, so stop worrying if you are facing the same.
Yes, milk is a very good source of many nutrients like energy, protein, calcium, etc. But we can get all these nutrients from many other foods.
Here are some points to be kept in mind if you have lactose intolerance
- People with lactose intolerance many times can tolerate small amounts of milk and milk products at a time, especially if taken with meals.
- Choose lactose-free formulas for infants with lactose intolerance.
- Check the labels before buying any packaged foods.
- The ingredient list of the packaged foods should not contain milk solids, milk powder, whey, and curd.
Dairy Alternatives and Other Options for Milk-Intolerant People
1) Soy milk
Go for soy milk as a replacement for cow's or buffalo's milk.
2) Switch to other rich sources of protein
To have a good amount of protein go for soy, dals, sprouts, eggs, lean cuts of chicken, fish, and nuts.
3) Calcium sources
Get your calcium dose from foods like ragi, leafy vegetables, nuts, soy products, and garden cress seeds.
4) Almond milk
Almond milk has the appearance and texture of milk, although it has a different nuttier taste. It may have less protein than regular milk, but it is still high in nutrients, calcium, fiberglass, and vitamin D.
5) Coconut milk
Coconut milk is also popular and more similar to whole milk because it is thicker than regular milk and fuller.
6) Olive oil- An alternative to butter
When cooking, use olive oil and sprinkle peanut butter or avocado on toast in the morning.
7) Lactose-free cheese
Cheese already has a significantly reduced amount of lactose that some people with lactose intolerance can digest. But if it doesn't work for you, consider buying lactose-free cheese.
8) Imitation milk
Imitation milk is a liquid compound designed to form a product much like milk in terms of properties, nutritional value as well as appearance. These usually involve compounds of milk drawn from ingredients such as rice, soya, hemp, coconut, and many more which as usually plant-based extracts.
Consider opting a well-balanced diet plan
If you constantly crave milk but your body can’t handle it, consider these alternatives that are both nutritious and emulate milk so that you can at least have something rather than nothing.
Make sure you have a well-balanced diet with a variety of healthy foods to fulfill your protein intake!
