Are you lactose intolerant? Lactose intolerance is common in Asians, Africans and South Americans. The reason behind lactose intolerance is the body’s inability to make an enzyme called lactase. Lactase is necessary to break down lactose in cow’s milk.

What is Lactase Enzyme? Lactase is necessary to break down lactose in milk. It is a sugar compound containing galactose and glucose and forms about 2-8 percent of milk. The chemical formula is C12H22O11. Note for mothers: Breast milk contains lactose and if the baby is lactose intolerant, milk substitutes may be necessary to feed the baby. However, whenever possible lactating mothers should choose to fed breast milk instead of hydrolysed formulations. It is also important to note that cow’s milk contains more protein and nutrients than any other alternative.

Okay, now back to the list of milk alternatives that you can have on your breakfast table if you can’t digest cow’s milk.

1. Oat Milk

Yes, that correct. The white, flaky unassuming thing you had for breakfast can also used as a milk substitute. Read how to make oat Milk at home. Oat Milk contains no lactose, no cholesterol and no fats. It is high in natural fibre and iron. Also oats contain a special blend of antioxidant called ‘phytochemicals’ which helps in preventing heart disease and stroke.

2. Coconut Milk

If you do not have fructose malabsorption issues then coconut milk is a very healthy alternative that can become your breakfast staple. Coconut is a powerhouse of nutrients and vitamins. Coconut milk contains manganese, potassium, copper, selenium, vitamin C and iron. Coconut is also known to have antimicrobial properties because of the presence of Lauric Acid.

3. Rice Milk

Rice Milk is a very popular milk alternative for vegans. It tastes sweeter than cow’s milk but is by far the least beneficial. It does not contain much in the way of nutrients or vitamins. However rice is also the least allergenic hence it is the safest choice for people who are allergic to diary milk, soy milk or fructose malabsorption sufferers. Commercial brands fortify their products with vitamins, niacin, minerals and other nutrients.

4. Soy Milk

Unlike the other options mentioned here, soy milk contains the maximum amount of protein. Soy milk also contains calcium, iron, Riboflavin, Vitamin B-12 and potassium. The overall calorie content is lower than milk. But isoflavones in soy milk has been related to low sperm count and infertility, so that is a concern that continues to worry vegans. The food news is that this problem is evident only with high isoflavones consumptions. Also it must be noted that data on this theory is scarce barring a study published in November 2008 by Harvard School of Public Health.

5. Cashew Milk

If you love creamy milk and don’t mind spending a little more on your breakfast then cashew milk is perfect for you. It is heart healthy and comes laden with unsaturated fatty acids. But in order to get the most benefit from cashew milk you must retain the pulp after pressing cashews. Throw away the pulp and you effectively loose all fibre, proteins and minerals. Cashew milk gives you enough Vitamin E (cashews have more Vitamin E than almonds) to meet your daily requirement. You can choose to add some honey or sugar if you like, but it is not recommended.

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