For those who suffer from lactose intolerance, finding the perfect dairy alternative to suit your needs may feel challenging. But with the growing popularity of dairy alternatives, your next challenge may simply be to choose your favorite flavor! Explore these common dairy alternatives and see the benefits they have to help fuel your body.
Soy Milk
The health benefits of soy milk can help improve cardiovascular health and lower cholesterol. It has a high amount of protein and vitamin content, which makes for a great supplement for a plant-based diet. Soy milk is
considered a staple in the Asian cuisine, and it has become increasingly popular in ethnic cuisines such as China and India over the years. This product can be used to make tofu, making this particular type of milk very versatile. Soy products can be used to replace many meat dishes and are popular among the vegan and vegetarian diets because of its high protein and iron content.
Almond Milk
Almond milk is another great substitute for regular milk. The process consists of blending almonds with water and then straining the excess mixture to remove the solids. It has a nutty and creamy texture that is often 
compared to regular milk. Almond milk is low in calories and naturally rich in vitamins and minerals, particularly vitamin E. Supermarkets offer a wide variety of almond milk such as chocolate, vanilla or strawberry flavors, unsweetened, which contains less sugar, or regular almond milk that contains natural sugars. With the variety of different flavors of almond milk, you are sure to find the type of almond milk that best fits your dietary needs. Lastly, almond milk has a wide variety of uses such as adding it to your coffee or tea, mixing it in smoothies, making dairy free ice cream or even using it in soups and salad dressings.
Coconut Milk
The best part of coconut milk acting as an alternative to regular milk is that it is naturally sweet. It has great nutritional benefits that helps provide electrolytes and builds up the body’s immune system. Coconut can also help lower cholesterol levels and improve blood pressure. Full fat coconut milk does contain higher amounts of calories, so it is best to be mindful of how much you are consuming on a daily or even weekly basis. If you like the taste of coconut milk but don’t want to ingest the higher amount of calories, an alternative could be coconut water. When shopping at your local grocery store for coconut milk, it best to keep a couple things in mind. Look for brands that are organic and contain no added sugars or sweeteners or preservatives. The primary ingredient should be coconut milk potentially mixed with a little coconut water. If you would rather opt out of purchasing coconut milk at the store, you can always make your own. There are plenty of recipes online that can help guide you through the process.
Although being lactose intolerant can feel like a lost battle at times, there are plenty of alternatives to try. It is best to consult your primary care physician or doctor to find out what dairy alternative is best for you your diet.
Resources:
- https://www.aarp.org/health/healthy-living/info-08-2012/milk-substitutes-five-healthy-choices.html
- http://healthtools.aarp.org/health/lactose-intolerance