I really enjoyed my response from my first health post so I decided to write another one today! As you know I write from my experiences or things I come across in my real life so one issue I noticed in my life is lactose intolerance. The National Institutes of Health report that 75% of the Black community suffer from some degree of lactose intolerance which is a staggering amount of our community. Lactose intolerance causes many issues such as bloating, cramps, gas, and diarrhea. The USDA suggest drinking three cups of milk a day in order to get our daily nutritional needs. The question now becomes how do we get our nutritional needs without dealing with lactose intolerance? I began to research milk options and i’d like to share my research along with the milk option I chose!
I started my research by going to a supermarket and going to the refrigerators to look at milk options. I found three options that peaked my interest which were a coconut milk, almond milk, and soy milk. So let’s get into coconut milk.. I noticed it came in it’s natural flavor and also in a vanilla flavor. Coconut is especially good for vegans because it has absolutely no animal product in it. Coconut milk has a good source of vitamins and minerals as well. Coconut milk contains a high amount of calcium for strong bones and contains more Vitamin C, Vitamin E, Vitamin B1 and Vitamin B3 than cow’s milk. One thing that stood out to me about coconut milk is that it contains lauric acid. Lauric acid is responsible for making a mother’s milk capable of providing her infant with protection from viral, protozoal, fungal and bacterial infection. The lauric acid in coconut milk also does the same for adults!
Now on to almond milk which is actually made from ground almonds and water. Almond milk comes in unsweetened and sweetened variations of original, vanilla, and chocolate flavor. Almond milk is high in vitamins and minerals such as vitamin E, potassium, iron, fiber, and zinc. Almond milk is low in calories and is also gluten and cholesterol free. It also contains high level of antioxidants that can help in the prevention of cancer and slows the aging process. Overall almond milk has a higher nutritional value than cow’s milk with the only down side being that cow’s milk contains more protein than almond milk. The missing protein can easily be made up by eating foods high in protein like beans, poultry, fish, etc.
The last milk option I came across is soy milk which is made from soybeans. Soy milk is a good option for vegetarians or vegans. Soy milk does contains vitamins and minerals but it is usually foritified with calcium. vitamin E, vitamin B12, and vitamin D and other nutrients. Soy milk is also known for reducing the risk of heart disease. It also contains isoflavones which are thought to improve memory. Lastly soy milk does not contain any fat and is a good aid to weight loss.
So after all this research I decided to buy coconut milk and almond milk. I chose to try these two based on the nutritional values of both options. I personally didn’t like that vitamins and minerals needed to be added to soy milk for it to provide the nutrients I need daily. After doing a taste test on the coconut and almond milk I concluded that I liked the coconut milk but loved the almond milk! I’m a big cereal eater so the almond milk seemed to compliment more flavors than the coconut milk especially honey and fruit flavors. More importantly though i’ve been drinking almond milk for about 5 months and haven’t experienced any lactose intolerant symptoms! I highly recommend trying different milk options for everyone not just lactose intolerant people.
Have you tried any of these options? Which do you prefer? Are there any options that aren’t listed that you would suggest? Share your experiences and advice.
Peace& Happy Tummys!