Ditch dairy: 5 vegan milk options for the lactose intolerant
What's the story
As more individuals adopt plant-based diets for ethical, environmental, and health reasons, vegan milk is gaining popularity now.
Additionally, the presence of lactose in milk causes many people to show symptoms of intolerance or allergies.
A lactose-intolerant individual, upon consuming dairy products, may develop digestive problems such as diarrhea, bloating and abdominal cramps.
Here are some non-dairy, vegan milk options that are great alternatives.
Milk 1
Almond milk
Almond milk is a popular option for people looking for a milk substitute with a nutty and sweet flavor.
Due to its naturally low caloric content, almond milk is also a fantastic choice for those trying to lose weight. It also contains vitamin E, which is excellent for skin health
You can incorporate almond milk into smoothies and have it with breakfast cereals.
Milk 2
Soy milk
The traditional non-dairy milk, soy milk contains a sizable amount of calcium, protein, vitamins, and minerals.
With a taste similar to cow milk, soy milk has a beany flavor and creamy, silky texture.
The milk also contains anti-inflammatory, antioxidant, and cardio-protective qualities and is high in omega-3 fatty acids.
Additionally, it has less cholesterol and saturated fat, making it heart-healthy.
Milk 3
Oat milk
Another popular option for plant-based milk is oat milk. It has a creamy texture and nutty flavor and is produced from oats and water.
Oat milk is rich in iron, calcium, vitamin D, and fiber, yet it remains low in calories and carbohydrates.
You'll find it in various recipes, and it is also delightful as a standalone refreshing beverage.
Milk 4
Coconut milk
Coconut milk, formed from coconut flesh is widely consumed in India and abroad and is also readily available.
The milk has a creamy consistency and can be thick or thin based on how it's made. Coconut milk is a nutritious and high-calorie milk. And thus it is best to use it in moderation.
It is a vital ingredient in many Asian cuisines.
Milk 5
Rice milk
Rice and water are used to make rice milk. It tastes mild and inherently sweet. This vegan milk is heart-friendly as it has no cholesterol and little to no fat.
It's crucial to keep in mind that rice milk has less protein than other dairy-free substitutes, so it's wise to get protein from other sources in your diet rather than solely relying on it.