75 percent of African Americans and Native Americans are lactose intolerant and don’t fully process the sugar lactose in milk because of a deficiency of the enzyme lactase, reported The University of Maryland Medical Center. This isn’t a dire matter but it does make drinking cow’s milk a burden.
If you’re not sure if you’re lactose intolerant look for symptoms including diarrhea, abdominal cramps, nausea, bloating, and gas about 30 minutes to two hours after you drink milk. Other people may be allergic to the additives and hormones is cow’s milk. So if you’re not able to enjoy the classic milk and cookies snack and want to move on to another option besides Lactaid, try these alternatives.
- This sweet substitute for cow’s milk is made when roasted almonds are crushed, then mixed with water vitamins, stabilizers, and often a sweetener like evaporated cane juice, according to the Wall Street Journal. An added bonus is that an eight once glass of milk is only 60 calories compared to about 130 calories in two percent cow’s milk.
- If you’re a fan a Vita Coco, try its milky cousin. Coconut milk is thicker and more flavorful than coconut water and is also low in calories at around 80 calories per glass.
- If you can get over the idea of drinking goat’s milk you may find that you like its tangy flavor. For many people goat’s milk proves to be a nice alternative to cow’s milk because it is more easily digestible. You can purchase a low fat version if you’re counting calories and you’ll still have a glass of milk that’s rich in taste and in omega-3 fatty acids.
- This choice is great for those lactose intolerant and looking for a semi-sweet flavor. The milk is made from a combination of rice and water and is usually fortified with Calcium and vitamins A and B12. With about 120 calories per eight ounces, it’s not the lightest option but it’s worth a taste.
- This is a popular favorite for people who can’t tolerate cow’s milk because soy milk is lactose and hormone free. The milk is low in fat with about 90 calories per cup and is rich in vegetable proteins.