Nondairy milk and lactose intolerance
Nondairy milk refers to milk alternatives derived from nonanimal sources, including soy, rice, almond, oat, and potato. These products cater primarily to individuals who experience lactose intolerance, a common condition where the body lacks sufficient lactase enzyme to digest lactose, the sugar found in cow's milk. Symptoms of lactose intolerance can vary from mild discomfort to significant gastrointestinal issues, affecting a large segment of the population, especially among certain ethnic groups. Beyond lactose intolerance, some individuals may choose nondairy milk for environmental, ethical, or dietary reasons.
The variety of nondairy milk available today is extensive, with options that differ in taste, texture, and nutritional content. For instance, soy milk is renowned for its creaminess and high protein, while oat milk is praised for its favorable baking properties and nutritional benefits. Many nondairy milks are fortified with essential nutrients like calcium and vitamins to provide comparable health benefits to traditional cow's milk. These alternatives are increasingly popular not only for their dietary benefits but also for their lower environmental impact, making them an appealing choice for consumers focused on sustainability. As new types of nondairy milks emerge on the market, such as watermelon seed milk, the options continue to expand, catering to diverse preferences and needs.
Subject Terms
Nondairy milk and lactose intolerance
- DEFINITION: Milk produced from nonanimal sources, such as soy, rice, almond, multigrain, oat, and potato.
- PRINCIPAL PROPOSED USE: Lactose intolerance
- OTHER PROPOSED USES: None
Overview
Milk has changed, and for many people, that change is welcome news. According to some reports, up to 100 percent of Asians and Indigenous Americans, 80 percent of Black and Latino people, and 20 percent of people of northern European descent have trouble digesting lactose.
Lactose, a milk sugar found in dairy products, is digested in the intestines by an enzyme called lactase. Many people do not produce enough lactase, resulting in a decreased ability to digest lactose, known as lactose intolerance, which can result in bloating, gas, diarrhea, and stomach cramps. There are different degrees of lactose intolerance—some people may be able to handle moderate amounts of milk before feeling the effects of too little lactase. In contrast, others may only be able to handle a small amount or none at all. More than 36 percent of Americans has some degree of lactose intolerance.
Not everyone who avoids cow’s milk is lactose intolerant. In its whole state, milk has both saturated fat and cholesterol. Some people are concerned about milk production's environmental impact and animal abuse. Others, such as Buddhists, have religious convictions or other personal reasons for avoiding cow’s milk.
Requirements and Sources
Nondairy milks are abundant and widely available in the twenty-first century. Milk is made from soybeans, rice, nuts, oats, peas, and potatoes (and combinations thereof) and is available in different flavors, with different fat contents (regular, reduced-fat, low-fat, or non-fat), and with various levels of nutrient fortification. Because of such a wide-ranging selection, one should read the ingredients and nutrition information to help select the best products for one’s needs.
Soy milk. Soy milk is the most popular nondairy milk beverage. Each soy milk product on the market has its own texture, taste, and consistency. However, in general, soy milk products are thicker and creamier than other nondairy milks.
Soybeans are the main ingredient in soy milk, followed by soy protein isolate—a concentrated soybean protein. Some soy milks contain tofu, but most are made from organic soybeans, although not all are free of genetically engineered beans. Soy milk is available in both liquid and powder forms.
Oat milk. Swedish farmers and scientists invented oat milk through the Oste Process, which uses oat kernels and rapeseed (canola) oil to produce a neutral-tasting, highly stable beverage. The milk is also an excellent substitute for cow’s milk in cooking and baking. Oat milk is low in fat and contains vitamin E, folic acid, amino acids, trace elements, and minerals. The extraction process allows much of the natural fiber to remain in the final product, which makes oat milk “oatmeal in a glass.”
Rice, nut, coconut, pea, and potato milks. Rice milk is lighter and sweeter than soy milk. Some say it tastes closer to cow’s milk than other nondairy choices. Almond milk is the most popular nut milk, although people who make their own often use walnuts, hazelnuts, macadamia, walnuts, pistachios, or cashews, along with almonds. Potato milk and coconut milk are often available in both liquid and powder form. Pea milk gained popularity for its sustainability, low cost, and nutrition. It is low in sugar and carbs but high in protein. Combination beverages often contain oats, barley, soybeans, and brown rice.
Nutrients. One should buy fortified products to get enough calcium and other nutrients from nondairy milk. The nutrients most commonly added to nondairy milks are the same ones either added to or found in cow’s milk: calcium, riboflavin, and vitamins C, D, and B12. One should buy brands that contain 20 to 30 percent of the US recommended daily allowance (RDA) for calcium, riboflavin, and vitamin B12, which makes them nutritionally similar to cow’s milk. Not all nondairy beverages are fortified, so one should check the labels.
Uses and Applications
According to Robert Oser, a former chef at the world-famous Canyon Ranch Spa in Tucson, Arizona, and author of Flavors of the Southwest, nondairy milks are not only great in shakes and on cereal; they can be used for cooking and baking too. The results will depend on the fat content of the milk substitute used and on the brand. Substituting nondairy milk for cow’s milk can often be done one-to-one in a recipe, but experimentation is often recommended. For example, one may need to add more cornstarch or other thickeners than the recipe specifies when making gravy.
Because rice and nut milks are sweeter and lighter than soy milk, they are good for desserts and curries but less suitable for gravies and most entrées. Oat and potato milks are more neutral and complement soups and main dishes. Soy-based beverages and those containing a high amount of calcium carbonate can curdle at high temperatures, especially if the recipe uses acidic foods such as oranges or tomatoes.
In the 2020s, nondairy milks continue to gain popularity for several reasons. Consumers who want to focus on sustainability are increasingly choosing dairy alternatives because they are associated with lower greenhouse gas emissions, land use, and water consumption than dairy milk. Because they can be fortified, consumers do not have to worry about nutritional gaps when choosing nondairy milks. A growing body of scientific research suggests that nondairy milks can offer health benefits such as cancer prevention. They may also promote gut health. Consumers turn to nondairy alternatives as new options, such as watermelon seed milk, continue to appear on the market.
Bibliography
Catanzaro, R., et al. "Lactose Intolerance—Old and New Knowledge on Pathophysiological Mechanisms, Diagnosis, and Treatment." SN Comprehensive Clinical Medicine, no. 3, 2022, pp. 499–509, doi.org/10.1007/s42399-021-00792-9.
Deng, Yanyong, et al. "Lactose Intolerance in Adults: Biological Mechanism and Dietary Management." Nutrients, vol. 7, no. 9, Sept 2015, pp. 8020-8035, doi:10.3390/nu7095380.
Go Dairy Free, www.godairyfree.org. Accessed 22 Sept. 2024.
Gordon, Barbara, and Sarah Klemm. "Lactose Intolerance." Academy of Nutrition and Dietetics, 16 Feb. 2023, www.eatright.org/health/health-conditions/allergies-and-intolerances/lactose-intolerance. Accessed 22 Sept. 2024.
"Milk and Plant-Based Milk Alternatives: Know the Nutrient Difference." FDA, 22 Feb. 2023, www.fda.gov/consumers/consumer-updates/milk-and-plant-based-milk-alternatives-know-nutrient-difference. Accessed 22 Sept. 2024.
Vegetarian Resource Group, www.vrg.org. Accessed 22 Sept. 2024
"Watermelon Seed Milk." Almond Cow, almondcow.co/blogs/milk-recipes/watermelon-seed-milk?srsltid=AfmBOoos1cG7zdoMGUGvxaGB8mhQDU22dSxFo5w8WDDDpqMAlO8lxR85. Accessed 22 Sept. 2024.