Milk substitutes that are safe for lactose intolerant people, according to a nutritionist

Lactose intolerance is a digestive disorder caused by the inability to digest lactose, which is the main carbohydrate present in dairy products. According to Food Tolerance Network, about 70% of the world’s population is lactose intolerant and many of them don’t even know it.

Deepti Sherawat, Nutritionist and Lifestyle Expert, tells five best possible substitutes available for lactose intolerant people, especially those who want to avoid milk at any costs:

The digestive disorder sets in because of lack of sufficient amount of an enzyme in our body called lactase which is required to break down lactose (a kind of sugar found in milk and most milk products with minimal presence in curd).

In such cases, it is best to avoid milk and milk products completely. However in some cases that are not too severe, it is safe to have curd as the process of curd fermentation breaks down most amount of lactose present in the milk and converts it into lactate which is much easier to digest as compared to lactose. However, the process of conversion takes time and a mere 6-8 hours of fermentation may not yield highly lactose free curd. Longer you allow the curd to ferment, more lactose free it becomes.

For those who cannot let go of milk, almond and cashew milk are great substitutes. It is not only low on calories but also provide a good dose of Vitamin E, D and calcium. Its quality of being dairy-free makes it safe for daily consumption, for people with lactose intolerance.

Loaded with benefits, coconut milk is another great substitute for milk. Regular intake of coconut milk can not only prevent anemia and hearts diseases but also maintains the levels of electrolytes in the body. With its anti-inflammatory properties, coconut milk also helps people with joint pain and arthritis. It should be consumed in moderation, as high levels of intake might result in weight gain.

Soy milk contains as much protein as cow milk does but is lower in calorie content. It is a good source of potassium and is loaded with vitamins A, B-12, and D. It should be taken once in a while, as regular dosaoge of soy milk is not advisable.

Disclaimer: Soy contains something known as phytoestrogens that mimic the estrogen hormone in our body and may create hormonal imbalances, especially in women. It is not safe for everyday use, however it’s occasional consumption is fine.

People with a condition of hypothyroidism too should avoid soy as it contains compounds called "goitrogens" that interfere with the uptake of iodine by the thyroid gland. If thyroid is already challenged because of hypothyroidism, intake of soy foods will make it worse.

Written by: Shivanshi Tomer