People follow a dairy-free diet for several reasons, but for most people, they seek relief from digestive problems, swelling, skin problems and respiratory conditions that come from eating dairy products.
What is a dairy-free diet?
A dairy-free diet is one that omits the milk and all related products. From butter to milk, yogurt and cheese and all kinds of dairy products you can imagine.
The motivation to adopt a dairy-free diet could be related to health, ethics, the environment, culture or a particular way of eating.
Here are some other foods to avoid with a dairy-free diet and what not to eat when you are lactose intolerant:
- half and half
- ice cream
- milk chocolate
- Sour Cream
- Products made from goat’s and sheep’s milk
If you are avoiding dairy products, you will want to know the ingredients in baked goods and read the labels on processed and packaged foods such as sauces, soups, and sauces.
In restaurants, dishes may contain butter or cream, so be sure to tell your server if you’re not eating dairy.
Is a diet without dairy products suitable for you?
There are many reasons why you might want to know if a dairy-free diet is right for you. You may not like it or you grew up in a culture where milk is not commonly consumed. Or maybe you’re a vegan who avoids all animal products for ethical or environmental reasons.
You may be among those affected by lactose intolerance, the inability to treat natural sugar in milk and other dairy products, or you may have an allergy to milk or milk protein. And there is also processing and production of milk and milk: some dieters without dairy products are trying to avoid the growth hormones that are often found in conventional dairy products.
Lactose is the natural sugar found in milk. When you have a lactose intolerance, your body does not have or has an insufficient amount of enzyme needed to digest lactose. As people with lactose intolerance know, eating foods with lactose can cause serious gastric problems (symptoms such as nausea, bloating, gas and diarrhea). The good news? There are many lactose-free alternatives, including lactose-free cow’s milk.
Alternatives to cow’s milk and dairy products:
- Alternative products of soy milk.
Like the alternatives of cream, yogurt, and soy-based cheese, alternative soy milk has been a basic vegetarian ingredient for many years, so there are several varieties. It is sweetened and sugar-free, flavored and simple, fortified and not fortified. Most are well cooked in sauces and soups and can be used in cappuccinos. The alternative soy cream works like a poured cream but can’t be beaten. The alternatives to soy yogurt, both simple and fruity, are now widely available. The alternative of hard tofu does not have much resemblance to real cheese, the tofu alternative is more successful.
- Coconut milk
It is an excellent milk for cooking, to which very few people react. Coconut milk is widely used in Southeast Asian cuisine. Coconut cream and coconut yogurt are also available. The cream is available in both cans and the solid block, which must be decomposed with hot water. Coconut oil is an excellent substitute for butter.
- Plant-based milk substitutes
Includes rice, oats, almonds and soy milk. Learn how to make milk without milk an alternative at home.
- Alternative spread and margarine.
Check the labels carefully as some contain serum or casein. Most can be used in sauces and pastries (cakes, pies, etc.). They are less good for frying.
Why is a dairy-free diet important for your health?
1.) Dairy products can increase insulin levels
The growth factor similar to insulin, whose purpose is to fatten the cows, can also gain weight. Consumption of dairy products increases insulin levels. Therefore, it is not recommended for those who need to avoid excessive exposure to insulin, such as those with diabetes, polycystic ovarian syndrome (PCOS) and other severe metabolic disorders.
Sugar in milk called lactose, in combination with whey protein and casein present in milk, are responsible for increasing insulin levels in humans. Milk of all kinds, as well as yogurt, cheese and anything with casein and whey, can cause a significant insulin response. A study showed that, in some people, dairy products were even more insulinogenic than white bread. It’s not good if you’re trying to stay away from a Russian mountain of blood sugar or trying to lose weight.
2. Dairy products can be estrogenic
There’s actually something that can help your hormones and that is by abandoning dairy products. The consumption of dairy products favors the excess of estrogen in the body because it contains estrogens from female cows. It can represent up to 80% of food estrogens if someone is drinking a lot. This is not good because the excess of estrogens from any source has been linked to an increased risk of female tumors. However, men are not discouraged. They have a greater risk of developing testicular and prostate cancer when they have excess estrogen in the body. This hormonal imbalance can also cause mood swings and cause unwanted reactions like acne.
3. The dairy can cause digestive disorders
It is estimated that 70% of the world’s population may be lactose intolerant. Even people who produce lactase (necessary to break down lactose in dairy enzyme products) may experience digestive disorders that consume dairy products. suitable for the digestive function to break down proteins, sugars and other carbohydrates present in dairy products is necessary.
Most people today do not have optimal digestion due to the consumption of a standard diet. Common complaints of those who consume dairy products (or allergic, intolerant and non-intolerant) include bloating, irritable bowel syndrome (IBS), malodorous gases and flatulence, nausea and constipation or chronic diarrhea.
In addition, Dairy also appears in the list of the eight most common allergenic foods. Because of this, you may have negative health symptoms after eating dairy products or foods that contain dairy products.
4. The dairy can cause other medical problems
In addition to digestive disorders, people have complained that dairy causes excess mucus production in the respiratory tract. It can also be an asthma trigger. Avoiding dairy products can be beneficial for people who have asthma or who are prone to upper respiratory tract infections. People also reported that dairy products are a trigger for the symptoms of arthritis, rashes, acne, migraine, narcolepsy and/or unexplained swelling. Avoiding dairy products in these people greatly reduces their symptoms.
5. Dairy products can cause more inflammation
Following all the possible reactions mentioned above, consumption of dairy products can lead to an increase in inflammation in the body. Chronic inflammation is definitely unhealthy and can cause annoying symptoms such as joint pain, headaches, and others.
If you’re not sure you need to be completely free of dairy products, try an elimination diet. When you eliminate dairy products for a minimum of 3 weeks although some health professionals recommend up to 6 weeks, then you can get a good idea if you feel better leaving dairy products.