Pros and Cons of Lactose-Free Milk

Lactose intolerance is caused by a lack of the enzyme lactase1, which is found in the digestive tract. The enzyme’s job is to break down lactose (milk sugar) into galactose and glucose, which can then be absorbed.

Your digestive system reacts by generating indigestion, gas, bloating, and diarrhea if you can’t digest lactose.

Lactose is the source of all carbohydrates in cow’s milk. Lactose-free milk is manufactured from cow’s milk that has been processed with the lactase enzyme to ensure that no lactose remains. This means you can drink a cup of milk or eat a bowl of cereal without worrying about stomach problems.

A) What is Lactose-Free Milk?

Lactose-free milk is lactose-free commercial milk. Lactose is a type of sugar found in milk that some people have trouble digesting.

Lactase is added to regular cow’s milk to make lactose-free milk. Lactase is an enzyme that breaks down lactose in the body, produced by people who tolerate dairy products.

Finally, lactose-free milk has a taste, texture, and nutritional profile nearly identical to regular milk. It can be used as a substitute for regular milk in your favorite recipes, even for the making of cream cheese.

B) How Is Lactose-Free Milk Made?

Lactose in lactose-free milk isn’t removed. The manufacturers use a lactase enzyme during the production procedure.

What exactly does lactase do? Is that it is a digestive enzyme 2that aids in the breakdown of lactose. Lactose-free whole milk, skim milk, and cream are just a few of the lactose-free options available.

Lactose-free milk is most commonly produced by adding lactase. Other options include running the milk through lactase or manually extracting the lactose from the milk. The more complicated the production process, the more expensive the finished product.

C) The Pros and Cons of Lactose-free Milk


Drinking lactose-free milk can help ease the symptoms of lactose intolerance, indigestion, gas, bloating, and diarrhea.

Lactose-free milk is manufactured from cow’s milk that has been processed with the lactase enzyme to ensure that no lactose remains. This means you can drink a cup of milk or eat a bowl of cereal without worrying about stomach problems.


As Lactose is a natural sugar, the manufacturers of lactose-free milk add artificial sweeteners. Artificial sweeteners are never a good option for your body and may affect your health in the longer run.

Though this does not affect the milk’s nutritional value3, it’s something to consider when substituting lactose-free milk for ordinary dairy in recipes.

D) Lactose-Free Products

If you have lactose intolerance, there are many lactose-free dairy products you can consume. Even when baking, you can substitute regular milk with other products, such as almond milk or oat milk. So don’t worry about being lactose intolerant, as there are many different options.

1) Soy Milk

Let’s start with the most frequent and widely available alternative. Non-dairy milk, such as soy milk, is a high-protein replacement.4

Soybean extracts are used in liquid extracts. It has a chalky flavor and a creamy texture. It’s a classic milk alternative high in protein and contains vitamin B.

pexels polina tankilevitch 4518601
By Polina Tankilevitch/ Pexels. Copyrights 2020

Lactose-free milk (also known as soy milk) is nutrient-dense milk that contains potassium, iron, and vitamins. Folic acid is also present. Because it is made from plants, it’s naturally lactose-free.

2) Almond Milk

Almond milk has a delicate, nutty flavor that makes it a favorite among those looking for a flavor boost. My personal favorite is the original Blue Diamond Almond Breeze, unsweetened. Smooth and gently sweet, it only has 30 calories per serving, less than half the calories in skim milk (although it contains only 1 gram of protein).

pexels polina tankilevitch 3735192
By Polina Tankilevitch/ Pexels. Copyrights 2020

Lactose-free milk (sometimes known as almond milk) is environmentally friendly and contains Vitamin D.

The best reason to choose Almond Milk is that it is simple to make at home.

3) Coconut Milk

Coconut milk has a thick and creamy viscosity, and its high-calorie content makes it a complete meal. Coconut milk also has a creamier texture than conventional dairy milk. It’s a delicious gluten-free and nut-free substitute for conventional cow’s milk.

Coconut milk provides numerous health benefits, including:

  • Improved body metabolism
  • Weight loss
  • Good cholesterol levels
  • Improved heart health

D4) Rice Milk

Rice milk is prepared from water and white or brown rice. It is a safe solution for people who are lactose intolerant or gluten intolerant and those who are allergic to nuts.

It has a watery consistency and a sweet flavor. It’s simple to incorporate into sweets and smoothies. It has more carbs than other types of milk and less protein and calcium.

Rice milk has many health benefits, including promoting heart health5 and being high in antioxidants.

5) Cashew Milk

Cashew milk, another “nut-milk” dairy replacement, is comparable to almond milk in many aspects.

If you’re looking for a texture that’s similar to cow’s milk, this is it. Calcium content is 50% higher than cow’s milk.

If you create your cashew milk, it has a lot of calories. It’s low in protein and can be costly. Because they are watered down, store-bought ones are just as calorie-dense.

E) Final Note

Having a dairy allergy can be difficult, especially when you can’t eat your favorite food. If you are worried about an allergic reaction, you should get medical advice.

Lactose-free milk is an excellent alternative to regular milk, and you can use lactose-free milk for cooking, baking, or making yogurts.

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  1. Kretchmer, Norman. “Lactose and lactase.” Scientific American 227.4 (1972): 70-79. ↩︎
  2. Terra, Walter Ribeiro, et al. “Digestive enzymes.” Biology of the insect midgut. Dordrecht: Springer Netherlands, 1996. 153-194. ↩︎
  3. Barłowska, J., et al. “Nutritional value and technological suitability of milk from various animal species used for dairy production.” Comprehensive reviews in food science and food safety 10.6 (2011): 291-302. ↩︎
  4. Oliveira, Camila LP, et al. “A high-protein total diet replacement increases energy expenditure and leads to negative fat balance in healthy, normal-weight adults.” The American journal of clinical nutrition 113.2 (2021): 476-487. ↩︎
  5. Shelley, Emer, and Lars Ryden. “Promoting heart health—a European consensus.” European Journal of Cardiovascular Prevention & Rehabilitation 11.2 (2004): 85-86. ↩︎

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