Lactose free milk is a popular alternative to traditional dairy milk, especially for individuals who are lactose intolerant or have difficulty digesting lactose, which is the natural sugar found in milk. Here’s some information about lactose-free milk, including its options, benefits, drawbacks, and nutrient content.
Lactose Free Milk Nutrient Content
Apart from plant-based milk, lactose-free milk is typically made from cow’s milk, but it has been treated to remove or break down the lactose. As a result, its nutrient content is quite similar to regular cow’s milk. It is a good source of key nutrients, including:
- Calcium: Lactose free milk is rich in calcium, which is crucial for maintaining strong bones and teeth, as well as for overall muscle function and nerve transmission.
- Vitamin D: Many brands of lactose free milk are fortified with vitamin D, which helps the body absorb calcium and supports immune function.
- Protein: Lactose free milk provides high-quality protein, important for muscle growth and repair, as well as maintaining healthy skin, hair, and nails.
- Vitamin B12: This vitamin is very important for nerve function and the production of RBC’s (red blood cells). Lactose free milk can contribute to your B12 intake, particularly if you’re not consuming other animal products.
- Riboflavin (Vitamin B2): Riboflavin plays a role in energy production and helps maintain healthy skin and vision.
- Phosphorus: Phosphorus works with calcium to support bone health and is also involved in various cellular processes.(a)
Lactose Free Milk Options
Lactose-free milk is available in various options, similar to regular milk:
Lactose-Free Cow’s Milk: This is made from cow’s milk but has been treated to remove lactose.
Plant-Based Lactose-Free Alternatives: These include almond milk, soy milk, coconut milk, and others. They are naturally lactose-free and can be a good option for individuals with dairy allergies or those who prefer plant-based diets.
Lactose Free Milk benefits
Consuming lactose-free milk can offer several benefits:
Lactose Intolerance: It’s an excellent option for individuals who are lactose intolerant, as it allows them to enjoy the taste and nutritional benefits of milk without digestive discomfort.
Nutrient Intake: Lactose-free milk provides essential nutrients, making it a valuable addition to a balanced diet.
Bone Health: The calcium and vitamin D content in lactose-free milk support bone health, reducing the risk of osteoporosis.
Lactose Free Milk Drawbacks:
While lactose-free milk has numerous benefits, there are a few potential drawbacks:
Cost: Due to additional processing lactose free milk can be more expensive than regular milk.
Calories: Like regular milk, lactose free milk contains calories. Remember to check your portion sizes if you’re watching your calorie consumption.
Nutrient Comparison: While lactose-free milk is fortified with nutrients, it may not have the same naturally occurring nutrients as cow’s milk, such as certain types of fats.
Plant Based Lactose Free Milk
| Milk | Source |
Protein(g) |
Fat (g) | Carb (g) |
| Almond milk | Almonds | 1.05 | 3 | 2 |
| Soy Milk | Soyabeans | 6.5-8 | 5 | 14 |
| Oat milk | Oats | 2-3 | 5 | 14 |
| Coconut milk | Coconut | 0.5 | 8 | 5 |
| Rice milk | Rice | 0.7 | 2 | 3 |
| Hemp milk | Hemp seeds | 3 | 8 | 2 |
| Cashew milk | Cashews | 4.5 | 5 | 3 |
| Pea milk | Peas | 8 | 5 | 4 |
| Flax milk | Flaxseeds | 0 | 3 | 4 |
| Quinoa milk | Quinoa | 3 | 3 | 4 |
please note that nutritional profiles and available fortifications may vary between brands and products. Always check labels to ensure you’re getting the nutrients you need. Additionally, personal preferences and dietary considerations, such as allergies and sensitivities, should guide your choice of plant-based milk.
Almond Milk
Has 1.05 g of protein per cup.
Source: Almond milk is made from blending almonds with water and straining the mixture.
Nutritional Profile: Low in calories and fat, almond milk is a good source of vitamin E, an antioxidant that supports skin health and immune function.(b)
Fortifications: It’s often fortified with calcium and vitamin D to mimic the nutrient content of cow’s milk.
Benefits:
- Almond milk has a distinct nutty flavor, making it suitable for smoothies, cereal, and cooking.
- It’s also a great option for those with nut allergies.
- It is low in calories.
- Sugar free varieties of Almond milk dose not raise blood sugar.
- It is dairy free.
- May reduce risk of heart disease.(1)
Drawbacks:
- Almond milk has a lower protein content compared to cow’s milk.
- To avoid additional sugars, be careful to choose varieties that are unsweetened.
- Low in calcium than cow’s milk.
- Expensive.
Soy Milk
Has 6.5-8 g of protein per cup.
Source: Soy milk is made from whole soybeans, which are blended with water and strained.
Nutritional Profile: Soy milk is a good source of protein and healthy fats. It is a complete protein since it contains all nine essential amino acids.
Fortifications: Often fortified with calcium, vitamin D, and vitamin B12, which are important for bone health and overall well-being.
Benefits:
- With a neutral taste, soy milk is versatile and can be used in both sweet and savory dishes.
- It is safe for those with nut and dairy sensitivities.
- Rich in antioxidants which boost immunity
- Increases healthy energy levels.
- Healthy for heart.
- It contains phytoestrogens that may help reduce menopause symptoms.
- Good for bone health.
- Reduces risk of prostate caner.(2)
Drawbacks:
- Soy allergy: While soy is a common allergen, most people can safely consume soy products.
- Choose non-GMO (also called genetically modified organisms) options if that’s a concern for you.
- Naturally not a good source of calcium. (3)
Oat Milk
Has 2-3 g of protein per cup.
Source: Oat milk is made by blending oats with water and then straining the mixture.
Nutritional Profile: Creamy and naturally sweet, oat milk is high in fiber and provides complex carbohydrates for sustained energy.
Fortifications: Often fortified with calcium, vitamin D, and vitamin B12 to enhance its nutrient content.
Benefits:
- Oat milk has gained popularity for its creamy texture and ability to froth well, making it a favorite for coffee and lattes.
- May lower LDL cholesterol (bad cholesterol)
- Good for bone health
- Naturally gluten-free which could be a great option for people with coeliac disease.
- Helps prevent anemia. (4)
Drawbacks:
- While oat milk is generally well-tolerated, it contains natural sugars, so those with diabetes should monitor their intake.
- It may contain high amount of added sugar and preservatives to enhance its taste and shelf life.
- Has more calories and carbohydrates per 1 glass of oat milk.
- Less nutrient content than other milk.(5)
Coconut Milk
Has 0.5 g of protein per cup.
Source: Coconut milk is derived from blending coconut meat with water and then straining it.
Nutritional Profile: Rich and creamy, coconut milk provides healthy fats that can contribute to a feeling of satiety.
Fortifications: Coconut milk is typically not fortified, so it may not provide the same level of nutrients as other alternatives.
Also read: Does Anemia Cause Weight Loss or Gain?
Benefits:
- Its tropical flavor works well in curries, desserts, and tropical-inspired dishes.
- Helps in weight loss.
- Contains antioxidants.
- It is rich in electrolytes such as potassium, magnesium, phosphorus which is good for electrolyte balance.
- It can prevents heart disease.
- Promotes immune system.
- Prevents anemia.
- Healthy hair and skin.
- It has some anti-inflammatory properties which can reduce joint pain and swelling.(4)
Drawbacks:
- Coconut milk has a higher calorie and fat content, which can be a concern for those watching their weight.
- It’s not safe for individuals with nut allergies.
- Contains less calcium, vitamin D, vitamin A than cow’s milk.
- Can cause constipation.
- May lead to high cholesterol.(5)
Rice Milk
Has 0.7 g of protein per cup.
Source: Rice milk is made by blending cooked rice with water and then straining it.
Nutritional Profile: Rice milk is easily digestible and hypoallergenic, making it suitable for those with allergies.
Fortifications: Often fortified with calcium and vitamin D to enhance its nutritional value.
Benefits:
- Rice milk is gentle on the stomach and can be a good option for people with lactose intolerance or allergies.
- It’s the least allergenic in all the milk alternatives.
- It can be fortified to be a great source of vitamin A, calcium, and vitamin D.
- It is naturally sweeter than other milk alternatives.
Drawbacks:
- Rice milk has a lower protein content compared to other plant-based alternatives.
- It can also be relatively thin in texture.
- It is higher in carbs making it least choice for diabetics. (5)
Hemp Milk
Has 3 g of protein per cup.
Source: Hemp milk is made from hemp seeds blended with water and then strained.
Nutritional Profile: Hemp milk is unique because it contains omega-3 fatty acids, which are essential for heart and brain health.
Fortifications: It may be fortified with various nutrients, including calcium and vitamin D.
Benefits:
- Hemp milk has a nutty flavor and is nutrient-rich.
- It’s an eco-friendly choice and can be used in various recipes.
- Reduces cholesterol levels.
- Improves bone, skin and heart health.
- Gluten-free.(6)
Drawbacks:
- Hemp milk may not be as widely available as some other options.
- Its earthy flavor might not appeal to everyone.
- Low in calcium.
- Low in protein
- High in price
Cashew Milk
has 4.5 g of protein per cup.
Source: Cashew milk is made from blending cashews with water and straining the mixture.
Nutritional Profile: It has a creamy texture and a moderate fat content, providing a smooth mouthfeel.
Fortifications: Cashew milk is often fortified with calcium and vitamin D to boost its nutrient content.
Benefits:
- Cashew milk’s creamy texture makes it versatile and suitable for various culinary uses.
- It can improve eye health.
- Can reduce inflammation.
- Can prevent anemia.
- Help in blood clotting.
Drawbacks:
- Cashew milk may not be suitable for those with nut allergies.
- Has a lower protein content compared to cow’s milk.
- Allergic reaction to those with nut allergies. (7)
Pea Milk
Has 8 g of protein per cup.
Source: Pea milk is made from yellow peas, which are processed to extract the protein and blended with water.
Nutritional Profile: It’s high in protein and contains iron, making it a nutrient-rich option.
Fortifications: Pea milk is often fortified with calcium and vitamin D, making it comparable to cow’s milk in terms of these nutrients.
Benefits:
- Pea milk is an excellent source of plant-based protein and is considered an eco-friendly choice due to its low environmental impact.
- It is dairy free and also soy free option for those who are allergic to dairy and soy.
- High protein content.
Drawbacks:
- Some individuals might find it to have a slightly thicker texture compared to other plant-based milks.
- May contain high amount of added sugar.
- Expensive
- Not a likable taste for some individuals.
- Can cause allergies. (8)
Flax Milk
It has 0 g of protein per cup
Source: Flax milk is made by blending flaxseeds with water and then straining the mixture.
Nutritional Profile: It’s a good source of omega-3 fatty acids, which are beneficial for heart and brain health.
Fortifications: Flax milk may be fortified with various nutrients, including calcium and vitamin D.
Benefits:
- Flax milk has a nutty flavor and contains heart-healthy nutrients.
- It’s a good option for those looking to increase their omega-3 intake.
- It is good for heart health.
- It can lower high blood pressure.
- Can decrease cholesterol levels in blood.
- reverse hardening of the blood vessels
- Can promote weight loss. (9)
Drawbacks:
- Flax milk has a lower protein content compared to cow’s milk and may have a thinner consistency.
- Can cause constipation, stomach ache, diarrhea, and bloating.
Quinoa Milk
Has 3 g of protein per cup.
Source: Quinoa milk is made from quinoa, a grain that’s rich in essential amino acids.
Nutritional Profile: It contains essential amino acids, making it a complete protein source.
Fortifications: Quinoa milk may be fortified with various nutrients for added nutritional value.
Benefits:
- Quinoa milk is nutrient-rich and suitable for those with allergies since quinoa is gluten-free.
- Low glycemic index.
- Reduce high blood pressure.
- Reduce inflammation.
- It contains high amount of antioxidants.
- Helps in weight loss.
Drawbacks:
- Quinoa milk may not be as widely available as some other options. Its flavor can be described as slightly earthy.
- Can cause bloating.
- Expensive.
FAQ’s
1] What is lactose free milk?
Lactose-free milk is regular cow’s milk that has had the natural sugar lactose removed or broken down into simpler sugars. This process makes the milk easier to digest for individuals who are lactose intolerant or have difficulty digesting lactose.
2] How is lactose free milk made?
Lactose-free milk is typically made by adding the enzyme lactase to regular cow’s milk. Lactase breaks down lactose into its simpler components, glucose and galactose, making the milk lactose-free
3] Can cats drink lactose free milk?
Many cats are lactose intolerant, which means they can’t properly digest lactose. Lactose-free milk can be a safer option for cats, but it’s best to consult with a veterinarian before offering any milk to your pet.
4] Is lactose-free milk healthy?
Yes, lactose-free milk is a healthy option. It provides essential nutrients like calcium, vitamin D, and protein, similar to regular milk, without the digestive issues that can accompany lactose intolerance.
5] Is lactose-free milk safe?
Lactose-free milk is generally safe for consumption, especially for those with lactose intolerance. However, individuals with severe dairy allergies should carefully read labels to ensure there are no allergen cross-contaminations.
6] Is lactose-free milk high in sugar?
The sugar content in lactose-free milk depends on the brand and type. Unsweetened varieties have no added sugars and are similar to the sugar content of regular milk. Flavored versions may contain added sugars, so it’s important to check labels.
7] Is lactose-free milk good for babies?
Lactose-free infant formulas are available for babies who have been diagnosed with lactose intolerance. Always consult a pediatrician before switching a baby’s formula.
8] Can lactose-free milk upset your stomach?
Lactose-free milk is designed to be easier on the stomach for individuals with lactose intolerance. However, some people may still experience discomfort if they have other underlying digestive issues.
9] Does boiling milk remove lactose?
Boiling milk doesn’t effectively remove lactose. Lactase enzyme treatment is the most reliable method to make milk truly lactose-free.
10] Can lactose milk be heated?
Yes, lactose-free milk can be heated like regular milk. It’s safe to use in cooking and for making hot beverages. Heating lactose-free milk does not reintroduce lactose.