5 Cow's Milk Alternatives Vegans & Lactose Intolerants Must Try

Both vegans and those suffering from lactose intolerance cannot drink cow's milk.

Shubhangi Shah
Written by: Shubhangi ShahUpdated at: Feb 19, 2022 10:00 IST
5 Cow's Milk Alternatives Vegans & Lactose Intolerants Must Try

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Milk is among the healthiest drinks you can find. It is for this reason that its consumption is highly recommended for kids, as well as adults. Most of us generally drink cow’s milk. It is endowed with several health-benefiting properties. It contains high levels of proteins and calcium and other vital nutrients. It is also quite delicious. However, many cannot digest it. Most specifically, they cannot digest a sugar in it called lactose. Some people are lactose intolerant; hence, they cannot digest milk. Those who still drink it, complain of gastrointestinal distress. Then there are the vegans, who give up eating animals and animal-sourced products that include milk. Hence, they form another category of people who cannot drink cow’s milk. So, are there any alternatives for them? Gladly, yes. There are cow’s milk alternatives available in the market that they can drink to fulfill their nutritional requirements.  

Alternatives To Cow’s Milk

There are many cow milk alternatives you can try

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Here are some of the alternatives, as per Harvard Health, that you can try if you cannot drink cow’s milk:

1. Lactose-Free Milk

Lactose-free milk is for those who are intolerant to lactose. This kind of milk of several brands is available in the market. The cow’s milk is made lactose-free by adding an enzyme, lactase, to it. This enzyme breaks lactose into easily-digestible sugars, making it a good alternative for those intolerant to lactose.

2. Ultra-Filtered Milk

It is another kind of milk that lactose intolerants can easily digest. For this, the cow’s milk is filtered thoroughly to remove lactose and excess sugar. Hence, what is left contains high levels of calcium and protein. 

Also read: How To Consume Milk And Dairy Products Correctly According To Ayurveda?

3. Nut Milk

Milk is good for health

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It is a good option for both lactose intolerants and vegans. Nut milk is made with several nuts, such as almonds, walnut, etc. Although costlier, it is free of lactose and is not sourced from animals. Nut milk is also good for those trying to lose weight. It is low in calories. Although it contains fat, the unsaturated kind is good for health. However, it is low in protein and calcium.

4. Soy Milk

Soy milk is another great option for those who cannot tolerate lactose and vegans. It is made by squeezing the liquid out of soybeans soaked in water. Its nutritional content is similar to cow’s milk minus lactose. It is high in protein. However, it contains sugar, called oligosaccharides, which some people find difficult to digest.

Also read: Can Milk Cause Acne? Here are 4 Ways To Treat Dairy Acne

5. Seed & Grain Milk

This is again another kind of milk for vegans and lactose intolerants. It’s made with grains and seeds such as oats, rice, quinoa, etc. It contains high levels of carbohydrates and sugars, almost twice the other milk alternatives. Hence, those suffering from diabetes, or are prediabetics, should avoid it. However, others can easily consume it as a cow’s milk alternative. Another downside of it is it is low in calcium and protein.

Milk is a nutritional food that you should consider including in your diet. However, you should avoid the full-fat variety as it contains saturated fat, which isn’t good for your health. If you cannot drink cow’s milk, there are several varieties available that you can try.

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