Lactose is an unfortunate problem for some people that’s present in different types of milk, and can cause some uncomfortable digestive issues. The good news is that lactose-free milk exists, and is actually a pretty great alternative to something like regular milk!
Another great alternative to cow milk that’s lactose-free is almond milk, which is a plant-based milk – kind of like coconut milk! This nutty beverage has some unique and awesome benefits that can really level up your milk experience, and won’t upset your stomach just like lactose-free milk!
The question is: which one of these should you choose?
They’re both lactose-free, and can be enjoyed in many different ways…the choice is tough! Luckily, we’ve gone ahead and laid everything you need to know about these two out in this article, helping you find out which one is better!
Let’s check them out!
Comparing lactose-free milk vs almond milk
Lactose-free milk is animal-based, whereas almond milk is plant-based. You’ll find they have different allergens, with lactose-free milk having milk as one and almond milk having tree nuts as one.
Almond milk is perfect for keto, paleo, and vegan diets, but lactose-free milk unfortunately won’t fit into any of those.
| Lactose-free milk | Almond milk | |
| Type | Animal-based | Plant-based (nut milk) |
| Allergens | Milk | Tree nuts |
| Vegan? | No | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
Differences between lactose-free milk and almond milk
The main difference between lactose-free milk and almond milk is their origins!
Lactose-free milk is basically regular milk, but with lactase added. This enzyme breaks down lactose, allowing people who don’t have enough of the lactase enzyme in their body to enjoy a nice refreshing cup of milk! It has a creamy texture and is slightly sweet.
Almond milk comes from, of course, almonds! It can easily be made at home, and boasts a much thinner texture than lactose-free milk. It also has a nuttier flavor profile, and is slightly sweet.
How to use lactose-free milk vs almond milk
Here are some of the best ways to use these two solid milk options to take advantage of their delicious flavors and textures:
Lactose-free milk:
- Use as a lactose-free alternative to regular milk.
- Blend up in milkshakes and smoothies.
- Add it to your oatmeal.
- Make homemade ice cream.
- Add it to your coffee, tea, or make lattes with it.
- Create sauces and gravies.
Almond milk:
- Use it as a dairy alternative.
- Make smoothies and bakes with it.
- Cover your cereal and granola.
- Create dairy-free ice cream.
- Pour into your coffee and tea.
- Create vegan desserts and dishes.
- Add a nutty twist to curries and stews.
Can you substitute lactose-free milk for almond milk?
You can use these interchangeably especially if you’re looking at lactose-free milk due to having digestive issues or lactose intolerance, as almond milk is also lactose-free. However, their different flavors and textures will impact whatever you pair it with, so keep an eye on that when you switch these out for one another!
Nutrition: Lactose-free milk vs almond milk
Lactose-free milk comes in different fat content levels, and tends to have a fair bit more fat than almond milk. It also has a higher carb content, and has more sugar as well, with 12 grams per serving compared to almond milk’s 0 grams.
You’ll also find 8 grams of protein per serving in lactose-free milk and 1 gram in almond milk (this is one of the lowest protein contents out of all milks). Both milks have calcium and vitamin D contents, but almond milk has more of both.
| Per 1 cup (237 ml/8 oz.) | Lactose-free milk | Almond milk |
| Calories | 130 | 30 |
| Total fat (saturated) | 5 g (3 g) | 2.5 g (0 g) |
| Total carbs | 13 g | 1 g |
| Total sugars (incl. added) | 12 g (0 g) | 0 g |
| Protein | 8 g | 1 g |
| Calcium | 25% DV | 45% DV |
| Vit D | 10% DV | 25% DV |
How to store lactose-free milk and almond milk
You should store lactose-free milk the same way you store regular milk – in the fridge. Keep it in an airtight container, and finish it within 7-10 days after opening.
Almond milk is best stored in the fridge as well, in an airtight container to keep it the freshest it possibly can be! It’ll also last you around 7-10 days after opening.
Lactose-free milk vs almond milk: Which is better?
So, which one of these do you choose?
They’re both great, with lactose-free milk providing a creamy and slightly sweet beverage that tastes just like regular milk.
Almond milk is also wonderful with a nutty and slightly sweet flavor profile that’s also lactose-free.
It’s difficult to choose a winner because they have different sources, but the overall win goes to almond milk for also being lactose-free, being very versatile in different diets, and having some great vitamins and minerals!
FAQs
Lactose-free milk is designed to be gentler for digestion with the added enzyme lactase, which breaks down lactose. Most of the time this works great, but some people who are hypersensitive to lactose or have a milk allergy will still experience an upset stomach.
Almond milk is very low in calories, has a delicious flavor profile that’s nutty and slightly sweet, and is very dietary versatile. It’s become a popular alternative to dairy products, and boasts some great vitamins and minerals!
That depends on what you consider “healthy.” Raw cow milk, almond milk, spelt milk, cashew milk, and all other milk types have unique benefits over one another, so I recommend you take a closer look at all of them or talk to a health professional to find one that fits your needs!
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