7 Types of Lactose-Free Milk

Milk is one of the most popular beverages in the world and is regularly consumed by more than six billion people. Although milk is nutrient-dense and its consumption has been linked to several health benefits, it contains a type of sugar called lactose that causes digestive symptoms in people with lactose intolerance.

Up to 75% of the world’s population is intolerant to lactose and experiences symptoms like diarrhea, bloating, and gas after consuming milk or other lactose-rich foods and drinks.

Fortunately, there are a number of lactose-free dairy and non-dairy beverage options that are safe for people who can’t tolerate lactose.

What Is Lactose and Lactose Intolerance?

Lactose is a type of sugar found in dairy products like milk, cheese, and ice cream. Many people don't produce enough lactase, an enzyme needed to break down lactose into sugars so it can be absorbed by the body. Lactose intolerance can be caused by genetic factors as well as illnesses and injury to the small intestine.

People with lactose intolerance experience digestive symptoms like diarrhea and gas after consuming lactose-containing foods and drinks. Since their bodies can't digest the lactose properly, the lactose gets broken down by bacteria in the large intestine. This process releases gas and fluids, which causes the symptoms associated with lactose intolerance.

The severity of lactose intolerance varies. Some people experience only mild digestive symptoms after consuming lactose while others have much more intense symptoms.

Lactose-Free Milk Options

To minimize symptoms, people with lactose intolerance should try to avoid lactose-containing products, such as milk and ice cream, and choose lactose-free milk and lactose-free milk alternatives whenever possible.

Lactose-Free Cow’s Milk

Lactose-free cow’s milk is milk that has gone through extra processing to remove most of its lactose. Due to the high prevalence of lactose intolerance worldwide, lactose-free dairy is the fastest growing market in the dairy industry.

Lactose-free milk is made by adding external sources of lactase, the enzyme that breaks lactose into sugars, to regular milk. These sugars are easily absorbed by the small intestine, making lactose-free milk a good choice for people with lactose intolerance.

Most lactose-free milk contains 0.1% or less of lactose. However, the U.S. Food and Drug Administration (FDA) does not state the amount of lactose that can be contained in lactose-free milk.

Lactose-free milk provides the same nutrients as regular milk, including calcium, protein, and B vitamins. The lactose-removal process does not alter the nutritional value of milk, though it does result in a slightly sweeter flavor.

Lactose-Free Non-Dairy Milks

Some people with lactose intolerance may choose to avoid dairy products and opt for naturally lactose-free non-dairy milk, such as nut-based milks. There are a number of non-dairy beverage options to choose from, each with a different taste, texture, and nutritional composition.

Non-dairy milks can be nutritious but are generally lower in nutrients than cow’s milk. To account for this, plant milks are often fortified with vitamins and minerals such as calcium and B12, which tend to be low in many plant-based diets.

Here are some of the most popular types of plant-based, lactose-free milks:

• Soy Milk: Soy milk is much higher in protein than most other plant-based milks, providing nine grams per cup. It even contains slightly more protein than a glass of cow’s milk. It’s also a good source of several vitamins and minerals, such as iron and potassium. Like many other plant milks, soy milk is often fortified with vitamins and minerals, such as vitamin D and B12. Soy milk is mild-tasting, so it’s a popular plant-based milk for cooking, baking, and drinking.
• Almond Milk: Almond milk is one of the most popular non-dairy milks on the market. Unsweetened almond milk is low in calories, carbs, and fat, and is naturally high in some nutrients, such as vitamin E. However, almond milk is low in protein and has a thinner texture compared to other plant-based milks, like soy and oat milk. 
• Coconut Milk: Coconut milk is sweet, creamy, and naturally lactose-free. Pure coconut milk has a high fat content and is low in carbs, making it an ideal choice for people following low-carb diets. Coconut milk naturally provides small amounts of some minerals, like potassium and iron, but contains fewer nutrients than cow’s milk. Most commercial coconut-based milk products are fortified with nutrients such as B12, vitamin D, and calcium. 
• Oat Milk: Oat milk is slightly higher in protein than other plant-based milks, providing four grams per cup. Oat milk naturally contains some nutrients, such as iron, but other vitamins and minerals, such as calcium, vitamin D, and B12, are often added to oat milk during manufacturing to boost its nutritional value. Oat milk has a creamy texture and is subtly sweet, which is why it’s commonly used to make coffee drinks like lattes and cappuccinos. Keep in mind oat milk is higher in carbs compared to cow's milk and many other plant-based milks, providing 16 grams of carbs per cup.
• Cashew Milk: Cashew milk is another nut-based, lactose-free cow’s milk alternative. Compared to other nut milks, cashew milk has a smooth and creamy texture that’s similar to cow’s milk. It’s low in calories and protein but contains more fat than most plant-based milks. Cashew milk naturally contains small amounts of some nutrients, such as iron, calcium, and potassium, and commercial products are often fortified with vitamin D, calcium, and vitamin A.
  
• Rice Milk: For people who are allergic to nuts or soy, rice milk is an excellent lactose-free option. It’s one of the least allergenic plant-based milks on the market and is safe for people with allergies to nuts, cow's milk, and soy. Though it has a thin consistency, it has a sweet taste and works well as a milk alternative in dishes like cereals and oatmeal. Rice milk is low in protein, yet high in carbs, so it’s not the best choice for people following lower-carb diets. 

In addition to the plant-based milks listed above, there are other lactose-free products to choose from, such as hemp milk and pea milk. 

When shopping for plant-based milks, it’s important to read nutrition and ingredient labels as many non-dairy milks contain added sugar, thickeners, and other ingredients.

Is Lactose-Free Milk Better for You?

In terms of nutrition, lactose-free milk is no different from regular milk. The only difference between lactose-free and regular milk is its taste and lack of lactose. Lactose-free milk is slightly sweeter than regular milk due to the process of the lactase enzymes breaking down lactose into glucose.

However, lactose-free cow’s milk provides the same nutritional value as regular cow’s milk. Both are excellent sources of several nutrients, including protein, riboflavin, B12, calcium, and vitamin A.

Here’s the nutritional breakdown for a one-cup serving of 2% lactose-free cow’s milk fortified with vitamins A and D:

• Calories: 122
• Protein: 8.2 grams (g)
• Fat: 4.6 g
• Carbs: 12 g
• Calcium: 307 milligrams (mg), or 24% of the Daily Value (DV)
• Phosphorus: 251 mg, or 20% of the DV
• Vitamin A: 203 micrograms (mcg), or 23% of the DV
• Riboflavin: 0.334 mg, or 26% of the DV
• B12: 1.34 mcg, or 56% of the DV
• Vitamin D: 2.68 mcg, or 13% of the DV

Lactose-free milk also provides smaller amounts of potassium, selenium, and several other nutrients that are essential to health.

Lactose-free milk is a good source of protein, calcium, phosphorus, vitamin D, and magnesium, which are nutrients important for skeletal health. Calcium and vitamin D are often added to non-dairy milks, such as soy milk and almond milk, to help increase the consumption of these nutrients in people who don’t consume dairy products.

Dairy products are the primary source of calcium in diets in the United States. Some people who follow plant-based diets and people who avoid dairy products may not get enough calcium on a daily basis, which could negatively impact health, including skeletal health. For example, people following strict plant-based diets, such as vegans, are more likely to develop low calcium levels and low bone mineral density compared to people who follow omnivorous diets.

That said, there are plenty of plant-based sources of calcium to choose from if you’re dairy-free, including beans, nuts, seeds, leafy greens, and soy products.

What Are the Cons of Lactose-Free Milk?

Lactose-free cow’s milk is a good choice for people who are lactose-intolerant, but it's still a dairy product. This means it’s not suitable for people who want to or need to avoid dairy products, such as people following a vegan or plant-based diet and people who are allergic to cow’s milk.

Lactose-free non-dairy milks, such as almond milk and coconut milk, are made with plant-based ingredients, but they tend to have less nutritional value than cow's milk.

With the exception of soy milk, plant-based milks are typically much lower in protein than cow's milk. They’re also generally lower in calories and fat than whole cow’s milk because they’re made from plant-based ingredients.

Unlike cow's milk, most non-dairy milks do not naturally contain a large amount of calcium. Like cow’s milk, they are also not a natural source of vitamin D. For this reason, many plant-based milks are fortified with vitamin D, calcium, and other nutrients, such as vitamin A.

Also, non-dairy milks often contain added ingredients, such as added sugars, thickeners, and oils. For example, some oat milk products can contain over four teaspoons of added sugar per cup. The American Heart Association (AHA) recommends limiting added sugars to no more than 6 percent of calories per day, which equates to six and nine teaspoons of added sugar for women and men, respectively.

Does Lactose-Free Mean Dairy-Free?

Lactose-free does not mean dairy-free and lactose-free milk is still considered a dairy product. Also, lactose-free milk still contains potential allergens, such as casein and whey. Most people who are allergic to cow’s milk are allergic to both casein and whey proteins.

For these reasons, lactose-free cow’s milk is not suitable for people who need or want to avoid milk and other dairy products. If you have questions about whether lactose-free milk is appropriate for your diet, speak to your healthcare provider.

A Quick Review

Cow’s milk contains lactose, a type of sugar that causes digestive symptoms in a majority of the population.

People who are lactose intolerant can safely consume lactose-free cow’s milk or non-dairy milk alternatives that are naturally free from lactose. 

Lactose-free cow’s milk, as well as non-dairy milks such as coconut milk, soy milk, and almond milk, are all good alternatives to regular cow’s milk.