{"id":339393,"date":"2015-06-11T08:08:23","date_gmt":"2015-06-11T00:08:23","guid":{"rendered":"https:\/\/www.mariefranceasia.com\/uncategorized-hk\/milk-substitutes-lactose-intolerant-339393.html"},"modified":"2015-06-11T08:08:23","modified_gmt":"2015-06-11T00:08:23","slug":"milk-substitutes-lactose-intolerant","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/health-hk\/healthy-practices-hk\/milk-substitutes-lactose-intolerant-339393.html","title":{"rendered":"5 Milk substitutes for lactose intolerance"},"content":{"rendered":"<p><a href=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2015\/06\/milk-x.jpg\"><span style=\"display: block;\" class=\"wrap-img\" id=\"wrap-img-102706\"><img loading=\"lazy\" decoding=\"async\" itemprop=\"thumbnailUrl\" class=\"aligncenter size-medium wp-image-102706 img-responsive \" src=\"http:\/\/www.mariefranceasia.com\/wp-content\/uploads\/sites\/7\/2015\/06\/milk-x-625x342.jpg\" alt=\"milk x\" width=\"625\" height=\"342\" \/><\/span><\/a><\/p>  <p>Does a glass of ice Milo from the coffeeshop in the morning send you running for the toilet? Are you <a href=\"http:\/\/www.mariefranceasia.com\/lifelove\/coaching-lifelove\/asian-language-schools-singapore-99523.html\" target=\"_blank\" rel=\"noopener noreferrer\">Asian <\/a>and lactose intolerant? Then that is very likely.<\/p> <p>Coming from South Asia, it is no surprise that as much as about 90 percent of South Asians have been reported to suffer from lactose intolerance.<\/p> <p>What is lactose intolerance you ask? It is the inability to digest the sugars found in dairy products due to a deficiency of the lactase enzyme in the digestive system. South Asians are three times more likely to have this intolerance than in other ethnicities.\u00a0Symptoms of lactose intolerant include <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/10-aliments-qui-favorisent-les-ballonnements-83965.html\" target=\"_blank\" rel=\"noopener noreferrer\">bloating<\/a>, cramping, flatulence, nausea and more commonly diarrhoea.<\/p> <p>So what\u2019s a lactose intolerant girl got to do? Luckily there are many milk substitutes on the market for us to adequately enjoy 'dairy' products and get our calcium intake at the same time.<\/p> <h2> <span>Non-dairy milk<\/span> <\/h2> <p>One of the more common milk substitutes and thankfully, we live in Singapore where we can easily find fresh soya bean milk in almost\u00a0any hawker centre. Apart from that the supermarkets here are well-stocked with 'milk' from rice, nuts, oats or hemp. There is even lactose-free milk available on the shelves.<\/p> <h2> <span>Coconut cream<\/span> <\/h2> <p>If you\u2019re cooking and the recipe calls for cream, coconut cream makes for a good substitute. Simply blend half a cup of coconut cream with half a cup of soya milk to create your own 'cream'.<\/p> <h2> <span>Yoghurt<\/span> <\/h2> <p>If you choose items with lesser amount of lactose like \u2018live bacteria\u2019 yoghurt it should pose no problems as the milk <a href=\"http:\/\/www.mariefranceasia.com\/health\/medical-news\/le-bon-reflexe-limiter-les-boissons-sucrees-35984.html\" target=\"_blank\" rel=\"noopener noreferrer\">sugars <\/a>have already been broken down.<\/p> <h2> <span>Fermented cheese<\/span> <\/h2> <p>Depending on your level of intolerance, you may be able to consume aged cheeses with low lactose in small amounts. Hard cheeses like Swiss, Parmesan or blue cheeses have about 2g of lactose per serving. That is a lot better than the 11g of lactose in a glass of milk!<\/p> <h2> <span>Lactase enzyme tablets<\/span> <\/h2> <p>If adjusting your diet is too much of a hassle, consider adding lactase enzyme supplements to your diet. These pills help break down the milk sugars and you\u2019ll be able to have dairy products as usual. Do consult your doctor before starting on any new supplements.<\/p>  <p><em>Cheryl Lee<\/em><\/p> ","protected":false},"excerpt":{"rendered":"<p>Having a food allergy is no fun, but making the right adjustments to your diet can help make your journey easier. Here are a few lactose-free options. <\/p>\n","protected":false},"author":65,"featured_media":102706,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Having a food allergy is no fun, but making the right adjustments to your diet can help make your journey easier. 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