A dairy free diet is a dietary system that does not contain any dairy products. This means that you are not allowed to eat any milk, butter, cheese, cream or even yogurt. Forget about ice creams and cakes with dairy frosting. You need to also forget about cheesecakes and many other tasty foods. People who decide to follow a dairy free diet are the following people:
- lactose-intolerant persons. These people have a body system that fails to digest dairy products the proper way. Your body will not be able to digest the substantial amounts of lactose that is the main sugar found in milk.
- people who might have a special condition in their gut called IBS
- Obviously a person who has decided to follow a vegan diet or a fruitarian diet will end up removing any dairy product from her diet.
Lactose intolerance is when you do not have enough, or none at all, of the enzyme lactase that is produced in the small intestine and whose role is to break down the milk sugar lactose into a more simple kind of sugar that can be quickly absorbed by the body and digested. These two simple sugars are typically transferred into the bloodstream. You may take a look at the grapefruit diet results.
While there are a large number of studies that explain about the health benefits and nutritious effect of taking in dairy products, there are many others that do not advise people to include dairy food as a part of their daily habits. It is believed that dairy products might cause side effects including arthritis, acne and increased risks for certain types of cancer. Additionally, conditions like autism, obesity, and prostate cancer have been associated with dairy consumption. Feel free to check the carb cycling sample diet.
Dairy Free Diet Plan
Those who follow a dairy free diet are people who decide to exclude anything dairy from their diets. Those people, most of the time, resort to rice and potatoes as a substitution as well as soy. Dairy substitutes may comprise of:
- Nuts milk like almond milk and cashew milk,
- Fruit purees like apple, pear or prune puree,
- Non-diary frozen desserts like sorbet,
- Oat milk, rice milk, or even soy milk. If you are following a soy-free diet, you can use the first two options instead. Take a look at the slow carb diet before and after.
When you follow a diet that should not contain anything dairy, you need to watch out for foods that contain hidden sources of dairy products. So, it is about time for you to start reading labels. Most sweets, creams and pies contain dairy in them. Cookies and filled doughnuts also contain dairy. Let us not forget the foamy cappuccinos and smoothies. If you are a vegan and are going dairy-free as well, you will also need to stay away from eggs. If you are baking a cake, you will have to end up finding substitutions for both the milk and the eggs. Eggs may be replaced by some baking powder and any liquid. You can even replace it with one big spoon of vinegar or one small spoon of yeast dissolved in some warm water.
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Benefits of a Dairy-Free Diet
- You will give your gut a break from being bloated:
Bloating due to dairy products is a complaint among people with dairy sensitivities and allergies. When you experience bloating after a particular meal, this means that you have digestive issues. For many people, too much gas in the intestines, which causes bloating, is due to poor protein digestion, an inability to break down sugar and carbohydrates entirely. Consumption of dairy-free diet help reduces bloating. Feel free to check the Adele weight loss diet.
- You will be able to breathe better:
Excessive milk consumption has a long relationship with increased respiratory tract mucus secretion and asthma. Research shows that milk promotes the formation of mucus in both your digestive tract and respiratory tract. These findings are very tricky and not well-substantiated yet. But respiratory symptoms are often reported when people who have dairy allergies eat dairy products. In that case, avoiding dairy can be helpful to these groups. Losing weight always makes you feel better and prevents those sleep apnea episodes. You may check a good diet such as the weight watchers diet plan.
- You will notice an improvement in your digestive system:
Dairy has been known to enhance IBS symptoms and other digestive conditions. Due to a high degree of lactose intolerance, sticking to dairy-free diet help improve digestion, thus relieving cramps, stomach pain, bloating, gas, diarrhea, and nausea.
- You will have a clearer skin:
A recent study explained that milk has anabolic steroids and growth hormones. Due to these two elements, one can place milk and dairy products as food choices that could cause acne in young adolescents. More studies are needed to determine the true effect of such a relationship. But, for those who think they have issues with this group of food, acne is sure another good reason to refrain from adding dairy to their diet. For those who are bothered by the appearance of acne on their faces, it is supposed that going dairy-free and taking probiotic pills can help you manage this problem without resorting to any medicine.
- You will have lower chances of developing chronic diseases like cancer:
Studies are normally controversial. A survey conducted in 2001 in Harvard explained that when you take in food that is very high in calcium, you are putting yourself at higher risk of developing prostate cancer. This is because a calcium-rich diet, like diets high in dairy food, will lower substantially the amount of a hormone that is sought to protect men from this type of illness. Milk products may have contaminants, such as pesticides, which have oncogenic potential, and growth factors, such as insulin-like growth factors, which have been shown to promote breast cancer cell growth. A dairy-free diet may help reduce the risk of specific types of cancer.
- Your body will have a lower level of oxidative stress:
Experimental evidence in several animal species shows that chronic exposure to D-galactose is detrimental to health. Even a low dose of D-galactose encourages changes that resemble natural aging in animals, including reduced lifespan instigated by oxidative stress damage, chronic inflammation, neurodegeneration and decreased the immune system.
- You will stay away from any allergic or sensitivity reaction due to dairy food:
When you are intolerant to dairy food, which means that you do not have the proper enzyme to digest it, you have to know that it is a situation that cannot be treated in just any way. You may be able to take some probiotics and digestive enzymes, like lactase pills, which may help you digest the proteins found in the milk. While some might try doing so, others will decide to remove anything dairy from their diets completely. Just like being allergic to gluten, those who are allergic to dairy food have to take the right steps to feel better. For those who are allergic to gluten, these need to go wheat free.
More than 15% of infants experience milk protein allergies. Studies show that these proteins might be passed on to the baby through breastfeeding. So, when a mother drinks milk, the milk protein will be able to pass from the mom to the breastfeeding milk and end up reaching the baby. Pediatricians advise moms to stop anything dairy if they notice their kids are starting to have some strange reactions.
Dairy free diet list
There’s still no proper therapy available against cow’s milk allergy except abstinence, so dairy alternatives may be needed. It’s essential for anyone going dairy-free to be mindful of the nutrients that they were getting from dairy and to get them in other foods. The nutrients most at risk if dairy products are avoided are calcium, potassium, and magnesium. These below options can be used in your recipes instead of regular milk. Below you can find many alternatives that are very beneficial and can help replace your dairy products:
- Goat Milk
While goat milk is still dairy, it’s high in fatty acids and more simply absorbed and assimilated in the body than cow’s milk. It has lower cholesterol and a lower lactose concentration level. Goat milk has low levels of casein. This will make it a great option for you if you have any sensitivity to casein. Goat milk is high in calcium (supplying 33 percent of your daily value), phosphorus, vitamin B2, potassium, vitamin A, and magnesium.
- Coconut Milk
One of the best dairy-free options available in the market is the coconut milk, a liquid that’s naturally found inside mature coconuts, stored within coconut “meat.” You can get coconut milk when you grind the coconut meat. Upon doing this, the meat will turn into a very thick liquid that looks like milk. Keep in mind that this type of milk has no dairy in it. It is dairy-free and contains no lactose or soy. It is true that coconut milk does not have the same constituents and nutrients as the dairy milk. This latter is very high in proteins and calcium that are not found in coconut milk. But you will be able to make it up for your body by eating food choices that are not dairy but rich in calcium like kale and broccoli.
Coconut milk is a decent source of vital nutrients like manganese, copper, phosphorus, magnesium, iron, and potassium.
- Almond Milk
There are many important health benefits of almond milk. This kind of nut milk is very low in saturated fatty acids and contains high levels of MUFA that are expected to regulate the LDL levels. This milk has also phytosterol antioxidants, as well as a kind of a plant protein. In addition to this, almond milk contains probiotic constituents that help with digestion, detoxification and vigorous bacterial growth within the gut flora, which is crucial to using nutrients from food and averting nutrient deficiencies. You can add this kind of milk in the elimination diet food list.
Although Kefir is a dairy product, it’s fermented, and fermented milk products can aid people with milk-related lactose intolerance. Bear in mind that fermentation alters the chemical makeup of foods, and as in the case of fermented milk, Kefir is quite low in lactose.
Kefir does have a lot of health benefits such as controlling and preventing inflammation and healing the digestive system. Those who might be bothered by IBS can resort to this kind of milk that could help provide their bones with the needed calcium.
Amasai is a traditional fermented milk beverage that’s very similar to Kefir. The method of fermenting foods, including dairy products like yogurt, amasai, and Kefir, produces useful bacteria called probiotics. Also, this kind of fermented milk contains high amounts of nutrients like calcium, some B vitamins, and vitamin A. iron, magnesium, potassium, omega-3 fatty acids and CLA. Because amasai contains probiotics, it works to heal and repair the gut lining, which can help to lessen allergies and sensitivities.
Ghee is a clarified form of butter, but it’s cooked longer to bring out the butter’s natural nutty flavor. Traditionally, ghee is prepared from buffalo or cow’s milk. When you decide to develop ghee, you are taking out the water and the fats that are found in the milk. You will end up having a product that does not contain any lactose or casein. People who are sensitive to lactose or casein can use ghee as part of a dairy-free diet because it has these allergens removed.
It can even be claimed that ghee benefits are even better than butter. Butter contains 12 percent to 15 percent medium- and short-chain fatty acids, while ghee includes 25 percent or higher. Ghee is also rich in fat-soluble vitamins A, C, and E, in addition to vitamin K.
There are several diets that can give you amazing results when it comes to being healthy and fit. For example, the lemonade diet results have been showing how great this detox system can be.