Are vegan milkshakes suitable for people with lactose intolerance?

Is a vegan milkshake lactose free?

Generally yes. Lactose is the sugar in milk, so a vegan milkshake made from plant milk and fruit contains none. That makes it suitable for most people with lactose intolerance. The US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes that lactose-free and lactose-reduced products are available in many grocery stores and are as healthy as regular milk.

Lactose intolerance is not an allergy

Lactose intolerance is a digestive problem with the sugar. A milk allergy involves the immune system and is different. Vegan products avoid both, but plant milks have their own allergens, such as soy and tree nuts.

What to check on a ready-made shake

• Ingredients: NIDDK lists words that signal lactose: milk, lactose, whey, curds, milk by-products, dry milk solids and nonfat dry milk powder.
• Non-dairy is not always lactose free: NIDDK warns that nondairy coffee creamers and nondairy whipped toppings may contain lactose.
• Vegan label: a vegan label is a stronger signal than non-dairy, because vegan products avoid animal-derived ingredients.
• Toppings: whipped cream, chocolate sauce and cookie pieces can contain milk.

Homemade is easiest

Blend frozen banana with soy, oat, almond or coconut milk and cocoa or vanilla. You control every ingredient.

Do not forget calcium

If dairy is limited, calcium and vitamin D matter. NIDDK points to soy milk with added calcium, leafy greens, tofu, almonds and fortified foods. Choose a calcium-fortified plant milk and read the label.

Lactose-free dairy is another option

Lactose-free cow’s milk is still dairy. It suits lactose intolerance but not milk allergy or a vegan diet. This is general information; talk to a doctor or dietitian if symptoms are severe.