Almond milk is vegan, and it differs from conventional milk in that the two come from separate places. Here are some of the advantages of almond milk.
Lactose is not present in almond milk. Lactose intolerance is the primary reason why many individuals avoid drinking normal milk. Lactose intolerance affects millions of people in the United States. People who lack the enzyme lactase, which is responsible for digesting the lactose found in dairy products, suffer from diarrhea and bloating. As a result, almond milk is a fantastic option.
Almonds are a high-calorie meal by nature, however almond milk contains extremely little calories due to the way it is produced. Almond milk has 70-80 percent more calories than regular dairy milk. Almond milk has just 30-35 calories per 240 mL, whereas dairy milk has 150 calories per 240 mL.
It also has a low sugar content, with only 2-3 grams per cup of almond milk. If you switch to almond milk instead of dairy milk, you’ll cut your calorie consumption and lose weight faster.
Almond milk is vegan-friendly because it is made from plants, and there are few other options on the market. This is also the primary reason for its widespread appeal.
Almond milk is high in vitamin E, which is necessary for a variety of bodily activities. Almonds are high in vitamin E, but some manufacturers add more. Vitamin E offers a number of advantages, including:
It aids in the prevention of ailments like stroke, heart disease, and cancer.
Almond milk is a wonderful choice for kidney patients who require foods low in phosphorus and potassium. Regular milk includes a lot of phosphate and potassium, which can cause kidney stones to form.
Which milk is the most nutritious?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
Which is better: lactose-free milk or regular milk?
Some people believe lactose-free milk tastes sweeter than regular milk when the lactose is broken down into simpler sugars. Lactose-free milk contains the same vital components as lactose-containing milk, such as calcium, protein, vitamin D, and B vitamins.
Is lactose-free milk better for you than ordinary milk?
Despite the fact that lactose-free milk contains lactase to aid in lactose digestion, it has the same amazing nutritional profile as regular milk.
Lactose-free milk, like regular milk, is a good source of protein, with roughly 8 grams in a 1-cup (240-ml) consumption (2).
It’s also abundant in calcium, phosphorus, vitamin B12, and riboflavin, which are all vital micronutrients (2).
Furthermore, several varieties are fortified with vitamin D, a crucial nutrient involved in a variety of elements of your health that is only found in a few foods (3).
As a result, you can substitute lactose-free milk for regular milk without sacrificing any of the essential nutrients found in regular milk.
Lactose-free milk is a good source of protein, calcium, phosphorus, vitamin B12, riboflavin, and vitamin D, just like regular milk.
If you avoid milk due to lactose sensitivity, LACTAID milk, which is cow’s milk with a natural enzyme, lactase, added to break down the lactose, is a viable option. Because the milk sugar (lactose) is broken down into a form that is easily absorbed by the body, you may notice that this product has a somewhat sweeter flavor than conventional milk. Lactase added to milk allows lactose-intolerant people to drink cow’s milk without experiencing the digestive side effects of abdominal cramps, bloating, or flatulence. This milk comes in a variety of styles, including flavoured options. Use it the same way you would ordinary milk.
Is lactose-free milk healthy?
Yes, it is! Lactose-free milk, like ordinary milk, contains vitamins A, D, and B12, as well as the essential minerals riboflavin and phosphorus, and calcium for healthy bones. These nutrients are also well-balanced; for example, vitamin D in milk facilitates calcium absorption. Because the nutrition present in milk is so vital, the American Academy of Pediatrics (AAP) urges children and adults with lactose intolerance to eat lactose-free dairy products.
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
If I’m not lactose sensitive, may I consume lactose-free milk?
Lactaid milk contains enzymes that break down lactose, a sugar found in milk that is broken down into glucose and galactose. Lactase intolerance is caused by a lack of lactase enzymes, which break down lactose into simple sugars, allowing it to be digested and utilised by the body. Lactaid milk has lactase enzymes added to it. Lactaid milk is safe to drink even if you are not lactose intolerant.
Is lactose-free milk still a dairy product?
First and foremost, what does lactose-free imply? Lactose is a sugar found in milk that consists of two molecules: glucose and galactose. It can be found in cow’s milk, sheep’s milk, and goat’s milk. Lactase, an enzyme found in our small intestine, is required for our bodies to break down lactose and make it easier to digest. Unfortunately, this enzyme is lacking in up to 65 percent of the world’s population! (1). You may experience digestive symptoms such as gas, bloating, cramping, or diarrhea if you lack the lactose enzyme. When a product indicates it’s lactose-free, it usually means it’s still a dairy product (i.e. cow’s milk), but it’s been treated with the lactase enzyme. Milk, cream cheese, sour cream, yogurt, kefir, and butter are examples of lactose-free dairy products.
Dairy-free simply means that the product is dairy-free! There is no milk or milk products from cows, sheep, or goats in this product. A dairy-free diet allows a person to consume other animal products (such as poultry, beef, or fish) while avoiding dairy-based milk products. Plants such as almonds, cashews, seeds (flax or hemp), legumes (soy or pea), fruit (coconut), and oats are commonly used to make dairy-free goods. They can include goods that are comparable to lactose-free milk but are prepared without the dairy.
There are a variety of reasons to eat a lactose-free or dairy-free diet, but let’s start with the nutritional differences.
Lactose-free milk is nutritionally equivalent to conventional cow’s milk, but without the lactase enzyme.
Lactose-free milk is high in protein, calcium, and other minerals in one cup. It’s also high in minerals like phosphorus (which is vital for bone and tooth health) and B vitamins (energy production). Because there are so many dairy-free goods on the market, we’ll compare the most popular and widely used: almond milk. Although dairy-free almond milk is high in calcium, the majority of it has been added to the product. It’s also low in calories and fat, making it a good choice for weight loss and cardiovascular diets. It is, however, quite poor in protein and not nutritionally balanced.
The next item on the menu is lactose-free cream cheese! Lactose-Free Cream Cheese from Green Valley Creamery is simple and creamy. Cultured cream, salt, lactase, and live & active cultures are the only four components. There are dairy-free cream cheeses available, such as this one made with almond milk. It has more than twice as many components as lactose-free cream cheese. The nutritional value of the two is nearly identical, but the flavor is not. When compared to dairy free cream cheese, which uses various gums to provide texture, the fat from lactose free cream cheese has a better mouth feel.
Lactose-free dairy and dairy-free yogurts are two more popular products consumed on a regular basis by many people. Many people consume yogurt for its probiotic properties, calcium, and/or high protein content. Green Valley Creamery’s Lactose Free Organic Plain Lowfat Yogurt vs. Silk’s Plain Almondmilk Dairy Free Alternative are compared nutritionally below.
While both yogurts have probiotics (in the form of live active cultures), the lactose-free yogurt has twice as much calcium as the almond milk yogurt. Lactose-free yogurt also has more protein than its dairy-free counterpart.
Various medical issues and dietary restrictions may necessitate a lactose-free or dairy-free diet. It’s critical to examine your entire nutritional demands, as well as the advantages and disadvantages of each individual’s option.
Due to a shortage of the enzyme lactase, around 65 percent of the world’s population is affected. Lactose intolerance can produce digestive symptoms such as gas, bloating, and diarrhea, therefore it’s best to stick to lactose-free dairy products that include the enzyme lactase.
A Low FODMAP diet is not dairy-free, but it does have a very low lactose content. While some cheeses with reduced lactose content may be accepted, lactose-free dairy products may cause confusion. Milk, yogurt, kefir, cottage cheese, and sour cream are examples (2).
The lactase enzyme is produced in the small intestine, which is where Crohn’s disease and Celiac’s disease occur. If you’ve just been diagnosed with Celiac disease, you might find that you can’t handle lactose for a while until your small intestine heals. A lactose-free diet has been found to help people with Crohn’s disease control their symptoms (3)
Any surgery that removes a portion of the intestines may result in temporary lactose intolerance. This could be due to a decrease in lactase production in your small intestine as a result of your illness/surgery, or because a portion of your small intestine was removed.
You may suffer digestive problems as a result of chemo or radiation therapy, which may limit your capacity to metabolize lactose. As a result, a lactose-free diet is required. Choosing lactose-free goods such as cottage cheese, yogurt, or milk is one method to still receive enough calories and protein.
Vegans eat this way for a variety of reasons, including health and ethical concerns. Vegans do not consume any animal products (including dairy).
Vegetarian diets come in a variety of shapes and sizes. Ovo-vegetarians, for example, are vegetarians who avoid dairy and meat but eat eggs.
Fruits, vegetables, animal protein (chicken, beef, or fish), nuts, and seeds are all part of the Paleo and Whole30 diet plans. They stay away from whole grains and dairy.
Lactose intolerance is not the same as a milk allergy. When someone has a milk protein allergy, their immune system reacts to dairy and dairy products in an unnatural way. A milk protein allergy can cause digestive problems, as well as rashes, asthma, and anaphylaxis.
Because of their beliefs, certain civilizations or faiths avoid all dairy products. Seventh-day Adventists, who adopt a vegan diet, are one such group.
A lactose-free diet has both advantages and disadvantages. In comparison to a dairy-free diet, it allows for less restriction in your total diet and may allow you to acquire more protein and calcium. Lactose-free dairy is easier to digest, particularly if you suffer from lactose intolerance or another digestive problem. It’s also a better option for people who have other food sensitivities (nut, seed or legumes). The most significant disadvantage of a lactose-free diet is that it is not suitable for people who have milk protein allergies or who have other dietary limitations owing to cultural or religious convictions.
A dairy-free diet has both nutritional and cultural advantages. It may provide more plant diversity in terms of nutrition. Dairy-free cultures and faiths currently have more possibilities than ever before in terms of dairy-free alternatives. The disadvantages of going dairy-free include the fact that, depending on the sort of dairy-free food you pick, it may be more difficult to achieve your nutritional needs. When compared to lactose-free alternatives, dairy-free products typically have fewer protein, calories, and/or calcium. If you have a variety of allergies, going dairy-free isn’t the best option (like nuts, soy or seeds). Unfortunately, some dairy-free goods are still manufactured in facilities that also process dairy, putting dairy-allergic people at danger. Those with Celiac disease should avoid Oat milk-based products since there is a potential of gluten contamination. Finally, dairy-free goods’ consistency can be difficult to match that of lactose-free dairy. Brands may then strive to make the product more pleasant by adding extra fat, sugar, or gums.
We hope this article has given you a better understanding of the distinctions between lactose-free and dairy-free diets. When it comes to lactose-free or dairy-free foods, it’s crucial to consider your individual circumstances. This includes your nutritional requirements and/or goals, as well as any digestive concerns you may have, as well as your likes and dislikes!
Liz McMahon, a Registered Dietitian Nutritionist with a Master’s in Public Health Nutrition, is the author of this article. Her specialty is IBS and the Low FODMAP diet, and she runs a virtual nutrition consulting firm that focuses on gut health.
Lactose intolerance is a condition that can be caused by a number of factors, according to MedlinePlus Genetics. (August 18th, 2020). https://medlineplus.gov/genetics/condition/lactose-intolerance/#frequency (accessed May 5, 2021).
Lactose is the natural sugar in cow’s milk. Lactose-free milk contains an enzyme called lactase that helps break down the naturally-occurring lactose into two simple sugars, glucose and galactose.
Lactose-free milk has a substantially lower lactose concentration than conventional milk, and the total sugars are made up of its component sugars, glucose and galactose.
Lactose-free milk may appear sweeter than regular milk because the two separate sugars in lactose are sweeter when broken down.
Is lactose capable of causing weight gain?
Lactose intolerance does not lead to weight gain. You will gain weight if you replace dairy products with foods high in carbohydrate, calorie, and protein content.