Whether you are lactose intolerant, or just looking to make a change in your diet, there are plenty of lactose-free options out there. Some popular milk alternatives available in most major grocery stores include soymilk, almond milk, rice milk, and Lactaid. So how do you decide which one is right for you? Here is everything you need to know to choose the one that fits your family’s lifestyle.
Option #1 – Silk Soymilk – made from non-genetically engineered soybeans.
Varieties available: Simply Silk (4 flavors, including original, vanilla, very vanilla, and chocolate; also in single serve cartons), Organic (3 flavors), Wellness (Heart Health, DHA with Omega 3 and Calcium), and Light (3 flavors)
Nutritional Facts (1 cup original Simply Silk) – 100 calories, Fat 0g, Saturated Fat 0.5g, Cholesterol 0mg, Fiber 1g, Protein 7g, 10 vitamins and minerals
Good to know – If you use Silk in a cooked pudding or custard recipe, be sure to use a little less liquid and add a few more tablespoons of your thickener.
Other products – Yogurt (9 flavors)
Option #2 – Blue Diamond Almond Breeze – made from non-genetically engineered almonds.
Varieties available: Original, Sweetened, Unsweetened, Vanilla, and Chocolate
Nutritional Facts (1 cup original) – 60 calories, Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Fiber 1g, Protein 1g, 11 vitamins and minerals
Good to know – Blue Diamond Almond Breeze will not work with instant pudding mixes. It also contains small traces of soy.
Option #3 – Rice Dream – made from organically grown rice.
Varieties available: Original and Vanilla
Nutritional Facts (1 cup Original) – 120 calories, Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Fiber 0g, Protein 1g, 6 vitamins and minerals
Other products – Frozen desserts (16 varieties, including pints and bars)
Option #4 – Lactaid – made from milk with an added lactase enzyme to break down the lactose.
Varieties available: Original (Whole, Reduced Fat 2%, Low Fat 1%, Fat Free, and Chocolate Low Fat 1%), Calcium Enriched (Whole, Reduced Fat 2%, Low Fat 1%, and Fat Free), Organic (Reduced Fat 2% and Fat Free), and single serve cartons (Fat Free and Chocolate Low Fat 1%).
Nutritional Facts (1 cup Original Reduced Fat 2%) – 130 calories, Fat 5g, Saturated Fat 3g, Cholesterol 20mg, Fiber 0g, Protein 8g, 3 vitamins and minerals
Good to know – Lactaid dietary supplements can be taken so you can enjoy dairy products that are not lactose-free.
Other products – Half and Half, Egg Nog, Cottage Cheese, Ice Cream, and Dietary Supplements (Original, Fast Act Caplets, and Fast Act Chewables)
So, whether you are looking for a low-calorie option (Blue Diamond), you want a fat-free choice (Silk Soymilk), you need a protein boost (Lactaid), or you need something that you can cook and bake with on a regular basis (Rice Dream), there is definitely a lactose-free milk alternative out there for you. Now the toughest decision you have to make is what flavor you want!