World Milk Day: 5 Alternatives To Cow's Milk For Those Who Are Lactose Intolerant

For those who are lactose intolerant, there are several non-dairy alternatives that you can choose from and receive similar nutritional health benefits.

5 Alternatives To Cow's Milk For Those Who Are Lactose Intolerant

Almond milk: You can soak 20-30 almonds overnight. Next morning peel, add 3-4 cups of water, pinch of salt, sugar and few drops of almond oil. Blend to make a smooth mixture, strain and store in a glass bottle for 3-5 days. Almond milk is low in calories, lactose free, an excellent source of proteins and healthy fats. They also contain Vitamin E, fibre, minerals like magnesium, manganese, and phosphorus, which are essential for bone health, energy metabolism, and muscle function. You can use almond milk In your teas and coffees. (Image Source: Getty)

Soy milk : Lots of people choose soya milk as an alternative, however please remember that soya is a rich source of goitrogen, which can harm the thyroid gland. It also contains plant based oestrogen, which can cause hormonal imbalances in both men and women. In fact some women consume this to increase their breast size, and the same can happen to men, leading to development of male breasts. (Image Source: Getty)

Coconut milk: It is made from the coconut meat from mature coconuts. It has a creamy texture and excellent flavour. You can soak desiccated coconut for some time, add some water, pinch of salt, sugar and few drops of oil and blend to make a rich, creamy plant based milk. You can use coconut milk when cooking your curries and vegetable dishes also. Coconut milk contains healthy saturated fats, medium chain triglycerides (MCT), which gets easily absorbed in the body and converted into energy. It contains essential vitamins and minerals like iron, potassium, magnesium, Vitamin B,C, and E, which improves energy metabolism, immunity and overall health. Coconut milk contributes to bone health, skin, hair, heart health, helps in managing weight, and is excellent for those with thyroid health issues too. (Image Source: Getty)

Oat Milk: People also choose oat milk as an alternative, but unfortunately it’s a rich source of starch and can cause your glucose levels to spike. (Image Source: Getty)

You can also make milk from rice, millets, hemp, cashews and use them in your beverages. They are an excellent source of vitamins, minerals, nutrients and even fibre. Ensure to make your plant based milk at home, versus buying them from a store which usually contain preservatives, artificial additives and ingredients that are not healthy in the long run. (Image Source: Getty)

Inputs from: Dr. Dimple Jangda (Image Source: Getty)