Nutritionists argue that we should drink two glasses of milk a day. But what should someone who does not like milk, is allergic to milk or is lactose intolerant, do? Then you have to reach for products that will replace them. You can choose from goat milk, coconut milk, rice milk, soy milk, buckwheat milk, as well as yoghurt, cheese and buttermilk.

For centuriesmilkhas been a valued component of the diet. It contains many substances necessary to maintain good condition. The most important of them are calcium (protects against osteoporosis, alleviates the symptoms ofallergy , helps to lower cholesterol) and protein (needed for the formation of cells and tissues and for their proper development). Milk is a we alth of vitamins: A (protects the skin and eyesight), D (essential for bones and teeth) and group B. It also contains fatty acids, incl. from the omega-3 family (beneficial for the cardiovascular system), potassium (supports the nerves and muscles), phosphorus (helps to rebuild cells), magnesium (regulates the nervous system), zinc (supports the immune system).

Cow's milk not for everyone

However, not everyone can and must drink milk. People allergic to the protein of cow's milk, after drinking it, most often react with diarrhea, vomiting and rash. The allergic reaction mainly affects children under 2 years of age. The proteins are to blame: casein and lactoglobulin, which trigger strong reactions of the immune system (milk allergy often disappears with age). Another obstacle in the consumption of milk islactose intolerance- the sugar contained in its composition.

According to an expertMSc. Ewa Sypnik-Pogorzelska, Dietosphere Diet Clinic

When giving up sweet cow's milk, drink more kefir, yoghurt, buttermilk, eat cheese. Yellow cheese has 6-10 times more calcium than cottage cheese, but due to its high calorific value and fat content, it should not be consumed in large amounts. When dairy products must also be removed from the diet, you should eat other products containing calcium: parsley, kale, soybeans, beans, wheat bran, sprats and sardines. It must be remembered that some vegetables (spinach, sorrel, rhubarb, beetroot) and stimulants (tea, coffee) contain oxalates, which reduce the absorption of calcium. People with lactose intolerance should drink fermented milk drinks (yogurt,kefir and sour milk), replacing them with milk. After their consumption, symptoms of lactose intolerance do not appear.

A he althy person produces an enzyme called lactase, which is responsible for the digestion of lactose. In some people, however, there is a deficiency of this enzyme, which means that the milk sugar is not digested, but undergoes fermentation processes. The intestinal contents are acidified and gases are formed which are conducive to flatulence, nausea and diarrhea. There are also people who can't drink milk because they just don't like it.

Goat's milk not worse

Its advantage is easy digestibility, because the fat globules in it are smaller than in cow's milk, which facilitates the action of enzymes and speeds up digestion. It contains a large amount of calcium. They can be drunk by people who are allergic to cow's milk. The protein found in goat's milk does not contain the fraction of globulins responsible for allergic reactions.

Goat's milk will replace plant-based drinks

If you have to give up milk, reach for plant-based products, such as buckwheat, soy, rice or oat milk. It is a good idea to use them in combination with other products to provide your body with the right amount of calcium, protein and vitamins every day.

  • Soy milk is made from soybeans. It is best to choose it without additives. A good source of calcium and protein is the tofu cheese made from this milk. It is also rich in protein and B vitamins and does not contain lactose. However, it also has disadvantages: it can cause allergies, and if consumed for a long time, it can cause problems with the thyroid gland (soy products contain thioglycosides, which may impair the functioning of this gland).
  • Coconut milk is made from the squeezed flesh of coconuts. It does not contain lactose, so people allergic to it can drink it. It tastes best when added to exotic dishes, such as Thai-style green curry.
  • Corn drink (corn milk) is made from corn syrup and - like buckwheat drink - does not contain casein.
  • Rice milk is a brown rice product. It contains more carbohydrates than cow's milk, but lacks calcium and protein. In stores, however, you can get rice milk or products based on it, which are additionally enriched with vitamins and minerals.
  • Buckwheat drink (buckwheat milk) is made from buckwheat and soybeans. It does not contain lactose, gluten or casein, which makes it suitable for people allergic to animal milk protein.

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