The lactose intolerant need not complaint anymore about lack of dairy products in their diet. The taste of milk and the flavor of cheese can be replaced by Soy-based products. Yes, Soy can bring about a remarkable change in your health routine. Thanks to Soy-based dairy products, milk is no more the harbinger of pain and diarrhea. Even the recent NIH Consensus Development Conference on Lactose Intolerance confirmed that Soy-based products are the best substitutes for dairy products as they have all the essential nutrients (minus calories), especially Calcium and Vitamin D in adequate amounts required for the body.
Why Soy? For those who cannot tolerate milk or dairy products, Soy is the best non-dairy substitute. Calcium-fortified Soy drinks and other Soy products are some of the healthiest products that can stop and prevent lactose intolerance symptoms like abdominal pain, diarrhea, flatulence, bloating etc. Soy foods also have high-quality proteins equal to cow’s milk, egg proteins without cholesterol, very little saturated fat, less number of calories and sugars compared to dairy products. Soy products are also excellent sources of potassium, magnesium and calcium.
Soy-based food substitutes: There are several Soy-based substitutes available in the market. Some of them are Soy milk, Soy yogurt, Soy cheese etc. Let’s look at them in detail.
1. Soy milk: Lactose-free, this milk has a taste that is identical to that of cow’s milk. It can be used in all recipes in which you use cow’s milk – whether you want to drink it raw or add it to your favorite breakfast cereal. Silk is one such popular Soy milk.
2. Soy-based eggs: Soy-based eggs mean low calories and less cholesterol. A product like Alleggra has all the flavors and nutrients of a poultry egg. It also does not carry any risk of flu virus or salmonilla.
3. Soy cheese: It is just like our normal dairy cheese. It is tastier, healthier and more lactose-free than milk cheese. It contains as much protein and is a healthy substitute for sandwiches, salads and other cheese-based recipes.
4. Soy for baking: If a recipe calls for milk, use Soy milk. It works just the same and you cannot make out the difference. Soy-based eggs can be used to bake cakes, brownies, quiches and all kinds of other baking/cooking recipes. If you are lactose intolerant, the ideal way to avoid milk is to do all the baking by yourself at home with Soy milk. This way you can save money and also ensure that milk is not included in your diet plan.
5. Soy-based ice creams, desserts: There are several available in the market. You need not skip desserts anymore. There are plenty of soy-based desserts. Wholesoy and Turtle Mountain offer soy-based products in many flavors. Ice creams look like frozen yogurts and are milk-free.
6. Soy-based alternatives: All you need to do to adopt Soy into your diet is to hunt for it in the market. There are Soy-based creamers, salad dressings, Soy butter etc. that are free from margarine. There is Nayonaise to replace mayonnaise. Similarly, Soy cheese is available in flavors like mozzarella, pepper jack and swiss.
