Do you get bloated every time you eat dairy? Feeling sick after taking just a few sips of milk? If so, you might have lactose intolerance or dairy allergy. Even those who don’t have these issues can experience digestive distress after eating dairy. Lactose intolerance affects
more than 75 percent of the world's population. If you have this condition, your body lacks the enzymes necessary to digest lactose, a sugar found in milk and dairy. This leads to bloating, abdominal pain, nausea, and other digestive problems. Luckily, milk doesn't provide any nutrients that cannot be found in other foods. On top of that, it doesn't strengthen your bones or help prevent osteoporosis as it was once thought. There are better sources of protein and calcium available, which have none of the side effects of dairy. Let's cut to the chase and see the best lactose-free substitutes to milk:
Almond Milk With just 60 calories per serving, almond milk is a dieter's best friend. This delicious dairy substitute offers both flavor and nutrition. It's an excellent source of calcium, vitamins, minerals, and good fats that promote optimal health. Compared to cow's milk, it's lower in carbs and higher in vitamin E. Plus, it has half the number of calories. Due to its low carb content, it doesn't cause blood sugar spikes. This makes almond mild perfect for diabetics. This delicious beverage can be consumed raw or used in baked goods, coffee, tea, sauces, and oatmeal. Plus, you can make almond milk at home. All you need is a cup of almonds, water, and a blender.
Coconut Milk Touted as one of the healthiest beverages on earth, coconut milk may prevent heart disease, reduce blood pressure, and
decrease bad cholesterol. This savory concoction is low in sugar and rich in healthy fats. It also boasts large amounts of manganese, copper, iron, magnesium, and phosphorus. A quarter cup has just 138 calories. This milk substitute contains healthy fats known as medium-chain triglycerides (MCTs). As a result, it keeps you full longer and helps prevent overeating. MCTs have linked to
fat loss, improved heart function, and increased energy. Coconut milk is an also an excellent source of potassium and other electrolytes. These nutrients help prevent dehydration and regulate blood pressure. Plus, the MCTs in this beverage soothe the digestive tract and restore gut health.
Hemp Milk Even though hemp milk isn’t as popular as almond or coconut milk, it's one of the most nutritious beverages available. It contains no gluten, lactose, sugar, or cholesterol, and boasts an impressive nutritional profile. A single cup provides more than half of your daily calcium requirements. Hemp milk is rich in vitamin A, vitamin E, B-complex vitamins, protein, and omega-3s. Calorie per calorie, it's more nutritious than cow's milk. One cup has just 140 calories, so it fits into any diet. Due to its high antioxidant levels, this beverage reduces oxidative stress and slows down aging. The omega-3s in hemp milk boost mental health and cognition while improving memory. These nutrients also protect against inflammation and keep your cholesterol levels low. Depending on your preferences, you can also try rice, oat, or soy milk. Coconut water is a healthy choice too. These beverages will keep your diet varied and your tummy happy!
