Lactose-free foods to replace milk |

Lactose is present in the milk of mammals – cow, sheep, goat, buffalo and also in breast milk – in different concentrations. In addition to milk, lactose is also present in its by-products – cheeses, yogurts, chocolates and any other product or preparation made up of dairy products (cakes, breads, biscuits, etc.). A lot of people are looking for an answer to know about lactose-free foods to replace milk and here is the answer!

Currently, the offer products without lactose or “zero lactose” it is quite varied and has become a resource for the person to continue consuming dairy products, but without manifesting the main symptoms.

For those who do not adapt to this type of “zero lactose” product, there is the option of beverages or vegetable extracts popularly known as “vegetable milks” such as: coconut milk, oats, cashew nuts and almonds. Many marketed fortified with calcium.

Products such as yoghurt, cheese, cream and condensed milk can also be found in versions free of dairy ingredients or any animal protein, and are usually made with coconut, cashew nuts and soy.

These products, which were previously aimed at the vegan public, also benefit those who are lactose intolerant.

Another option is to produce all these lactose-free versions at home, which results in a more affordable alternative and with the advantage of giving your recipe a personal touch.

Plant milk does not contain lactose

Lactose is only present in milk of animal origin. Therefore, coconut, rice, almond, sesame, quinoa, oat and nut milks are lactose-free milks. Although popularly known as “vegetable milk”, the correct nomenclature to be used is extract or vegetable drink.

Plant extracts can be found in supermarkets, usually at a high price. The homemade version is an affordable alternative that can be produced in a simple way with a multitude of flavors.

Low lactose foods

Fermented and matured dairy products contain less lactose than pure milk. Lactose is used as food by microorganisms during the manufacturing process and, for this reason, its content can be reduced considerably. Butter is also low in lactose because it is composed primarily of fat.

Lactose-free foods and nutrient deficiency

People who opt for a lactose-free diet may develop some nutrient deficiency. Therefore, it is necessary to pay attention to the consumption of calcium, a fundamental mineral for various functions in the body., such as muscle contraction, in addition to being essential in the formation of bones. Therefore, seek the substance in other foods.

Sardines, beans, oats, tofu, dark green vegetables (kale, spinach, broccoli) and almonds contain a significant amount of calcium. For calcium to carry out its functions, Vitamin D levels also need to be adequate..

Exposure to the sun is the main source of vitamin D, although some foods also have it, such as fish (sardines, tuna, salmon), eggs and mushrooms (portobello, paris and shiitake, for example).

The supplementation of these nutrients can be performed in specific cases. Follow up with your doctor or nutritionist to ensure proper nutrition.