What should I do if I can’t drink milk? Full analysis of 10 nutritional alternatives
Milk is a common source of calcium and protein, but approximately 65% of adults worldwide are lactose intolerant. This article combines the hot discussions in the field of nutrition and health in the past 10 days across the Internet to sort out scientific alternatives.
1. Healthy diet hot search list in the past 10 days
| Ranking | topic | Search volume (10,000) | platform |
|---|---|---|---|
| 1 | Plant milk review | 328.5 | little red book |
| 2 | lactose free diet | 215.2 | Zhihu |
| 3 | Calcium supplement recipes | 187.6 | Douyin |
| 4 | protein replacement | 156.3 | Station B |
2. Analysis of the nutritional composition of milk
| Nutrients | Content per 100ml | Daily demand ratio |
|---|---|---|
| Calcium | 120mg | 12% |
| protein | 3.4g | 6.8% |
| Vitamin D | 1μg | 20% |
| Vitamin B12 | 0.4μg | 16% |
3. 10 scientific alternatives
1.plant milk family: The calcium content of almond milk can be up to 1.5 times that of cow's milk, oat milk is rich in dietary fiber, and the protein quality of soy milk is close to that of cow's milk.
2.fermented dairy products: Yogurt and cheese decompose more than 90% of lactose during the fermentation process, and the latest research shows that their tolerance rate has increased to 75%.
3.Green calcium supplement plan: Kale contains 230mg of calcium per 100g, dried tofu contains 308mg of calcium, and sesame paste contains 1170mg.
4.fortified foods: When choosing calcium-fortified juices, vitamin D-fortified cereals, etc., pay attention to the nutrition labels.
5.Seafood selection: Canned salmon (with bones) contains 280mg of calcium per 100g, while providing high-quality protein and Omega-3.
4. Nutritional comparison of alternatives
| food | Calcium content (mg/100g) | Protein(g/100g) | Calories (kcal) |
|---|---|---|---|
| milk | 120 | 3.4 | 64 |
| fortified almond milk | 180 | 1.0 | 30 |
| Lao Doufu | 138 | 12.2 | 81 |
| kale | 150 | 2.5 | 32 |
5. Latest suggestions from experts
The 2023 version of the guidelines of the Chinese Nutrition Society points out: People with lactose intolerance can give priority to fermented dairy products, paired with dark green vegetables and soy products, and supplement calcium if necessary (not more than 500 mg per day).
6. Precautions
• For plant milk, choose the calcium-fortified version
• Vitamin D supplementation should be combined with sun exposure
• Principle of protein complementation (cereals + legumes)
• Avoid taking calcium supplements with high-iron foods
According to JD.com consumption data, plant milk sales will increase by 47% year-on-year in 2023, of which oat milk accounts for 35%, reflecting strong market demand for alternatives. It is recommended to match 2-3 alternatives according to your own situation to ensure balanced nutrition.
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