Lactose intolerant? Here are five healthy milk substitutes for you
In the simplest of terms, Lactose intolerance is the body's inability to digest natural sugar found in dairy items like milk. But since it's a crucial source of calcium, protein and other essential nutrients, cutting out milk completely from your diet is not good for your health. Hence, here are five healthy non-dairy substitutes for milk if you are lactose intolerant.
Soy Milk
Soy milk, made from soybeans or soy protein isolate, is a great way to substitute your regular milk in a healthy way. One cupful of unsweetened soy milk (80-90 calories) contains 4 grams of fat, 7-9 grams of protein and 4 grams of carbohydrates. Soy is a close non-dairy substitute to cow milk as it can supply you with plenty of protein.
Almond milk
Made from whole almonds or almond butter and water, Almond milk has a slightly sweet and nutty flavor. One cup (240 ml) of unsweetened almond milk contains 30-35 calories, 2.5 grams of fat, 1 gram of protein and 1-2 grams of carbohydrates (16, 17). Further, it is a natural source of Vitamin E, a group of antioxidants that can help protect body from diseases.
Oat milk
Oat milk, prepared from a mix of oats and water, is naturally sweet and mild in taste. Although it is high in calories, it can give you plenty of proteins and carbohydrates. One cup (240 ml) contains 140-170 calories, 5 grams of fat, 2.5-5 grams of protein and 19-29 grams of carbohydrates. However, avoid it if you are trying to reduce your calorie intake.
Coconut milk and Rice milk
Coconut milk: Coconut milk is made from water and white flesh of brown coconuts. One cup of coconut milk contains 45 calories, 4 grams fat, but a minute amount of protein and carbs. Rice milk: It is made from milled white or brown rice and water. One cupful contains 130-140 calories, 2-3 grams of fat, 1 gram of protein and 27-38 grams of carbohydrates.
