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15 Lactose-Free Breakfast Tips

Millions of Americans avoid pouring regular milk over their cereal or into their coffee because they worry about lactose intolerance symptoms. These people can’t digest lactose, the sugar naturally found in milk.

Some people with lactose intolerance can enjoy minimal servings of dairy products that contain very small amounts of lactose, such as cheese, yogurt, and butter.

Because milk is the leading food source of calcium and vitamin D, if you eliminate dairy products from your diet, it makes it difficult to get enough of those nutrients that are so important for bone health. Dairy products are naturally high in calcium and other essential nutrients and many dairy products are fortified with vitamin D.

Lactose-free cow's milk and dairy products with added lactase are good alternatives as they provide the same nutrients as regular milk.

Lactose-free cow’s milk is treated with an enzyme known as lactase, which ensures that milk sugars are broken down into simpler sugars. Lactose-free cow’s milk is comparable to regular cow’s milk because it is protein-rich and has a similar nutritional profile overall. The number of calories in lactose-free milk depends on the percentage of fat in the milk.

Most people can’t taste the difference between lactose-free cow’s and regular cow’s milk, making it a popular beverage choice. Like regular cow’s milk, lactase-free cow’s milk is available in conventional and organic varieties. Concerned about getting enough calcium? Lactose-free cow's milk has the same amount of calcium as regular milk.

Lactose-Free 1% Low-Fat Milk. Per cup, lactose-free 1% low fat milk contributes 8 grams of high-quality protein, 0 grams fiber, 2.5 grams fat (1.5 grams saturated fat), 13 grams carbohydrate, 370 milligrams potassium, 300 milligrams calcium, 27 milligrams magnesium, and 0.9 micrograms B12 and is usually fortified with vitamins A and D.

In addition to lactose-free cow's milk or dairy products, there are other lactose-free breakfast options that can help you get the nutrients you’d normally get from dairy. For example, when traditional milk can’t be a part of your diet, there are lactose-free alternative beverages known as “milks” -- soy, almond, rice, and oat -- that you can try with breakfast or in your breakfast recipes. Soy milk has the largest amount of protein and is more nutrient-rich than other alternatives. Read nutrition labels to make sure you’re getting the nutrients you need.      

Soy Milk (usually made with filtered water, whole soybeans, and evaporated cane juice). Soy milk contributes about 8 grams of high-quality protein, 1.5 grams fiber, 3.5 grams fat (0.2 grams omega-3 fatty acids), 11 grams carbohydrate, 290 milligrams potassium, 61 milligrams calcium (sometimes fortified with more calcium), 61 milligrams magnesium, and is usually fortified with vitamin D, B12, calcium, and riboflavin.

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