Milk is good imo (except maybe if you are seriously cutting weight). People who are intollerant to lactose are generally, although not always, the ones who preach against it.
It is best to consume live yoghurt or cheese with the milk to aid digestion, especially if you have a mild intollerance. I use milk with yoghurt in my shakes - delicious.
Rice and almond milk are good alternatives, but I hate them.
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