Taste Test: Lactose-Free Cow’s Milk

06 Jul Taste Test: Lactose-Free Cow’s Milk

By Alexandra Orlan, Guest Blogger

At the age of seven, my doctor administered a hydrogen breath test to check me for lactose intolerance. He told me my results were the highest he had ever seen. Not something I was hoping to hear at that young age. I didn’t want to stop eating pizza, ice cream or drinking my delicious milk. I wanted to enjoy the same treats as my friends. I began taking Lactaid pills every time I wanted to consume a small amount of dairy, and even so, sometimes I would still feel sick. I struggled finding a suitable replacement, and for many years I didn’t know lactose-free cow’s milk is comparable to milk (which it is!). As it turns out, there are many lactose-free cow’s milk widely available. Here are my top 5 favorites.

What is Lactose Intolerance?
Lactose is the natural sugar found in cow’s milk, which is made from two sugars called glucose and galactose. When someone with lactose intolerance takes in more lactose than the body is able to handle at one time, symptoms like belly aches, flatulence, and loose stool can result. Studies have found that those diagnosed with lactose intolerance can build their way up to tolerating up to 12 grams of lactose (which is equivalent to 1 cup of milk or yogurt) in one sitting. Lactose-free dairy foods like milk, yogurt and cheese are also available. Lactose free dairy foods like milk are made from cow’s milk and contain the same 9 essentials nutrients that milk does. It has an enzyme called lactase added to it, which helps break down those two sugars so your body can easily absorb them.

My Top 5 Lactose-Free Milks

Skim Plus 100% Lactose-Free 100% Fat-Free Milk
This was my absolute favorite milk out of all five.  It was creamy, sweet and very rich in flavor.  It did not taste fat-free, and is comparable regular cow’s milk.

Per serving (1 cup): 110 calories, 17 g carbohydrates, 16 g sugars, 11 g protein, 40% calcium

Organic Valley Lactose-Free 0% Milk Fat Milk
This is the milk I drink most often because it doesn’t cause any discomfort, is very flavorful and doesn’t have any aftertaste!

Per serving (1 cup): 90 calories, 14 g carbohydrates, 13 g sugars, 8 g protein, 30% calcium

Smart Balance Lactose-Free, Fat-Free and Omega-3 Milk
This milk was very creamy with a rich and satisfying flavor.  If you were given this product side-by-side with regular cow’s milk, you wouldn’t be able to tell the difference.

Per serving (1 cup): 100 calories, 14 g carbohydrates, 14 g sugars, 0 g total fat, 10 g protein, 35% calcium

Horizon Lactose-Free Organic Fat-Free Milk
The mouth-feel of this milk was on the thinner side, and had a full flavor with no after taste.

Per serving (1 cup): 90 calories, 13 g carbohydrates, 12 g sugars, 0 g total fat, 8 g protein, 30% calcium

Lactaid Fat-Free Milk 100% Lactose-Free
This milk was more water-like in mouth feel and was not as sweet as the others.

Per serving (1 cup): 90 calories, 13 g carbohydrates, 12 g sugars, 0 g total fat, 8 g protein, 30% calcium

No matter your preference, there is a lactose-free cow’s milk out there for everyone. The best thing about it is that it can be directly substituted for regular cow’s milk in any recipe. Use the same amount of lactose-free cow’s milk to regular cow’s milk in the recipes (a 1:1 ratio).  I love using lactose-free cow’s milk in my morning breakfast cereal as well as my favorite chocolate cake recipe! It is very versatile and will not alter the taste or texture of your recipes.

Alexandra Orlan will be a junior dietetics major this fall at the University of Delaware.  She hopes to become a registered dietitian and use her passion for food and health to better others’ lives.