The food and nutrition industry is constantly researching various foods’ properties and health benefits. From plant-based options to gluten-free alternatives, significant efforts are being made to consider a wider audience’s nutritional needs and preferences. The humble glass of milk has been at the forefront of this change. This article explores the reason behind the rise of alternative milk options, their nutritional value, benefits, and drawbacks so consumers can make well-informed decisions about their food.

Why lactose-free milk?
Milk is one of the most widely consumed beverages around the world, with more than six billion people consuming it regularly. However, estimates also suggest that around 75% of the global population is intolerant to lactose – a sugar found in milk, ice cream, and other dairy products. This means that consuming lactose-rich products could lead to symptoms such as diarrhea, bloating, and gas.

To avert this issue, food companies have been working on developing alternatives such as lactose-free dairy and non-dairy products.

Understanding lactose intolerance
Lactose is a sugar that is found in most dairy products like milk, ice cream, cheese, yogurt, butter, sour cream, etc. It is broken down in the body for absorption by an enzyme called lactase. Most people, however, do not produce enough lactase. This can give rise to abdominal discomfort as well as symptoms such as diarrhea, nausea, gas, and bloating. This occurs as a result of the malabsorption of lactose. Since the body cannot digest lactose, it is broken down by bacteria in the large intestine, and this process releases gas and fluids.

Lactose intolerance may be a result of genetic factors, or develop due to illnesses or injury in the small intestine. The severity of this condition varies from person to person.

What are some lactose-free milk options?
To reduce the risk of developing any of the above-mentioned symptoms, one must avoid products containing lactose. The following alternatives may help:

Lactose-free cow’s milk
This milk has gone through extra processing to remove most of its lactose content. Lactose-free milk also contains added lactase, to break down lactose into sugars, which can easily be absorbed by the small intestine. Most lactose-free milk contains 0.1% or less lactose content across the country. However, there is currently no food regulation regarding the same.

Lactose-free milk has a similar nutritional and texture profile as compared to regular milk. The only difference is that it may taste slightly sweeter, due to the presence of lactase enzymes. Here is a breakdown of the nutritional value of a one-cup serving of 2% lactose-free milk that has been fortified with vitamins A and D:

Calories: 122
Protein: 8.2 grams
Fat: 4.6 grams
Carbs: 12 grams
Calcium: 307 milligrams (24% of the daily recommended value)
Phosphorus: 251 milligrams (20% of the daily recommended intake)
Vitamin A: 203 micrograms (23% of the daily recommended value)
Riboflavin: 0.334 milligrams (26% of the daily recommended value)
B12: 1.34 micrograms (56% of the daily recommended intake)
Vitamin D: 2.68 micrograms (13% of the daily recommended value)

Plant-based options
While lactose-free milk is a great alternative for those who are lactose intolerant, it is still a dairy product. Those with an allergy to dairy or a preference for a plant-based lifestyle may want to consider other options. There are many plant-based milks available in the market. Although they can be nutritious, their nutritional value differs significantly when compared to cow’s milk. They also have a noticeably different taste and texture as compared to regular milk. Some of the most popular plant-based beverages include:

Soy milk
When it comes to plant-based milk, soy milk is the most protein-rich option. It contains about nine grams of protein per cup. It is also a good source of nutrients like iron and potassium. Additionally, it is often fortified with vitamins D and B12, making it a healthy choice.
Almond milk
Almond milk is another popular option. It is naturally rich in vitamin E. Unsweetened varieties tend to have a low calorie, carbohydrate, and fat content, making it an ideal choice for people following ketogenic food regimes. Almond milk also has a low protein content. Its texture is also slightly thinner in comparison to other plant-based milks.
Oat milk
Oat milk contains 4 grams of protein per serving. While it naturally contains iron, it may be fortified with minerals like calcium and vitamins D and B12 to boost its nutritional value. Its creamy texture makes it the perfect substitute for cow’s milk in frothy coffees like cappuccinos and lattes. However, it has a higher carbohydrate content as well, with one serving containing around 16 grams.
Cashew milk
Texture-wise, cashew milk is the most similar to cow’s milk. It has a low calorie and protein content but high fat content. It is also a natural source of nutrients like iron, calcium, and potassium. Some commercial variants of cashew milk may be fortified with vitamin D, calcium, and vitamin A.
Coconut milk
Coconut milk is a sweet and creamy option. It is naturally low in carbs, but rich in fats. It makes for a great substitute in some curries. Coconut milk also contains small amounts of iron and potassium. Most commercially-produced variants of coconut milk are fortified with vitamins B12 and D and potassium.
Rice milk
Nuts and soy are common allergens. For those who are allergic to these foods, rice milk may be a good option. This lactose-free beverage is considered one of the safest for people with allergies. It has a thin consistency and can easily be used to make oatmeal and other dishes. However, it is important to limit its intake, as rice milk has a low protein and high carbohydrate content.

When looking for alternative milk options, please be sure to check the ingredient labels carefully. Avoid products with added sugar, thickeners, and other ingredients.