Ever considered saying goodbye to dairy? It's not just about ditching your morning latte or skipping the cheese on your pasta. Going dairy-free is a lifestyle shift that's been growing in popularity for all the right reasons. Whether it's due to lactose intolerance, ethical choices, or simply a quest for a healthier you, cutting dairy from your diet can unveil a host of benefits you might not have expected.
Understanding Lactose Intolerance
Lactose intolerance is a reality for millions. It occurs when your body plays the reluctant host to too little lactase, the enzyme needed to digest lactose-the sugar found in milk and dairy products. The result? An unhappy digestive system that can make consuming anything from a scoop of ice cream to a slice of pizza a less-than-pleasant experience. To manage your symptoms, you may need to reduce the amount of lactose you eat or drink. You may not need to completely avoid foods and beverages that contain lactose-such as milk or milk products. People with lactose intolerance can handle different amounts of lactose.
The Myriad Benefits of a Dairy-Free Lifestyle
Embracing a dairy-free lifestyle can feel like unlocking a new level of health and wellness. Here are some of the advantages you might experience:
Digestive Health
Transitioning to a dairy-free diet often brings a sigh of relief to the digestive system. For those who lack the enzyme lactase, dairy is a digestive disaster. If you regularly experience bloating and indigestion it could be due to the intolerance of lactose, which is found in dairy. This intolerance and the resulting bloating, gas, and/or indigestion happens from the lack of an intestinal tract enzyme (lactase) that's needed to digest lactose properly.
Weight Management
Dairy-free diets can be a game-changer for those looking to manage their weight. Several dairy products come with their fair share of saturated fat and sugar, including certain cheeses, ice cream, and flavored yogurts. Given this and that excess sugar consumption can contribute to a higher risk of obesity and metabolic syndrome and saturated fat intake should be limited, cutting out dairy can help with weight loss. Eliminating dairy may aid in weight loss, as many dairy products we know and love contain high amounts of sugar and saturated fat (think: ice cream, cheese, and flavored yogurts).
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Bone Health
Dispelling the myth, ditching dairy doesn't doom your bones. Contrary to popular belief, you can get your daily requirement for calcium without consuming dairy. By removing dairy products from your diet, you’ll make more room for foods that have not only calcium, but other important vitamins and minerals you may be missing. Great nondairy sources of calcium include broccoli; dark, leafy greens; sardines; beans; tofu; and fruits such as papaya, dried figs, and oranges. There’s no question that calcium is required for the health of our bones, but it’s not necessary to get calcium from dairy sources.
Enhanced Energy Levels
An unexpected perk of going dairy-free for many is a boost in energy.
Improved Skin Health
For some, dairy is a direct ticket to breakout city. The hormones present in cow’s milk can trigger blemishes in susceptible individuals. Although acne can be caused by many things, some people find that their acne clears up once they cut out dairy. As mentioned above, hormones found in milk can possibly contribute to an increased prevalence of acne, especially in women who experience hormone fluctuations throughout their cycle. As well, milk has been found to raise insulin-like growth factor 1 (IGF-1) levels, which increases the sebum or oil production that clogs pores and leads to breakouts.
Reduced Inflammation
A milk sensitivity or allergy can create gut (and body) inflammation, and it's important to maintain a healthy gut to reduce this, which eliminating dairy can help with. Having a sensitivity or allergy to milk can contribute to inflammation in the gut and in the body. An allergy to milk occurs when the body attacks casein, the protein found in dairy products, igniting an immune system response, aka inflammation.
Ethical Considerations
Some people question or are against how cows or other animals are treated in the production of dairy products. So, for ethical reasons, they choose a dairy-free lifestyle. Issues can include calves separated from mothers, dehorning, forced impregnation, intensive milk production, factory farming, and the killing of animals.
Read also: Diet Plan: No Sugar, Carbs, Dairy
Less Exposure to Hormones and Antibiotics
Some dairy products contain leftover amounts of antibiotics preventatively added to protect cows from infection, along with hormones (often the recombinant bovine growth hormone) used to ensure they produce enough milk. Antibiotic-resistant bacteria can result from this, making its way into our food system. Conventional dairy products may contain residual amounts of antibiotics - used to keep cows free from infection - and hormones, used to ensure that cows are able to produce enough milk.
Potential Psychological Benefits
The research is inconclusive on an association between dairy intake and psychological effects, such as brain fog, anxiety, and depression, but if you’re sensitive to dairy, your body is creating an inflammatory response that can manifest in a variety of ways, both physically and emotionally.
Dairy-Free Alternatives: A World of Options
The market for dairy-free products has exploded, offering everything from almond milk ice cream to cashew cheese. Here are some of the best dairy substitutes to explore:
Plant-Based Milks
Whether it's almond, cashew, coconut, or other plant-based milk, each offers a unique nutritional profile. Many plant-based milk products contain added sugar, as well as thickening agents -such as carrageenan -which can cause gut irritation and inflammation.
- Almond Milk: A staple in the dairy-free realm, almond milk is versatile and boasts a mild, nutty flavor. Perfect for cereals, smoothies, or as a base in dairy-free desserts, it's also enriched with calcium and vitamin D, making it a nutritious option.
- Coconut Milk: For those craving richness and creaminess, coconut milk is a go-to. Its thick consistency and tropical taste make it ideal for cooking and baking, adding a luxurious texture to soups, curries, and dairy-free ice cream. Coconut yogurt is just what it sounds like - yogurt made from coconut milk rather than dairy milk. It's rich, creamy, and tasty, just like you've probably come to expect from traditional yogurt.
- Soy Milk: One of the most protein-rich plant-based milks, soy milk is a fantastic option for those looking to maintain their protein intake without dairy. It works well in both savory and sweet dishes, offering a slightly thicker consistency akin to cow's milk.
- Oat Milk: Gaining popularity for its eco-friendly production and exceptional creaminess, oat milk is a wonderful choice for coffee lovers. Its natural sweetness and smooth texture make it a favorite for baristas and home brewers alike.
Dairy-Free Cheese
- Cashew Cheese: For the cheese lovers, cashew cheese offers a delicious and nutritious alternative. It's great for spreading on crackers or melting into sauces, providing a creamy, tangy flavor that mimics the real thing without the dairy. Vegan cheese is made from vegetable proteins, typically soy, nuts like cashews and macadamias, and vegetable oils like coconut.
Other Substitutes
Whether you've enjoyed spreading butter on toast, melting it over popcorn, or using it in cooking and baking, luckily, there are several non-dairy substitutes.
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Tips for Thriving on a Dairy-Free Diet
Hopping on the dairy-free bandwagon is a journey filled with discoveries, alternatives, and, sometimes, a bit of creativity. Here's how to make the transition smoothly:
Ensuring Adequate Nutrient Intake
Calcium, vitamin D, and protein are often associated with dairy, but plenty of dairy-free foods offer these essential nutrients. Since dairy products contain essential nutrients that support your bone health - including calcium, protein, vitamin D, and vitamin B12 - it's important you get these nutrients from other sources when eliminating dairy.
Experimentation and Exploration
Experiment with different brands and varieties to find your favorites.
Label Reading
Remember to check labels for added sugars and opt for products that are fortified with calcium and vitamin D. Watch out for hidden dairy in processed foods. Dairy can hide in unexpected places, from processed meats to non-dairy creamers containing casein, a milk protein. Become a label-reading expert to avoid unintentional dairy consumption. Look for terms like "lactose-free" and "non-dairy," but also be vigilant about less obvious sources of dairy. As with anything else, it's important to always check the labels of items you're considering. First off, they'll show key nutrients along with ingredients, so you can quickly tell if you're getting what your body needs. As well, you might be surprised at how many foods contain dairy that you wouldn't expect - including dressings, sauces, baked goods, and chocolate. Watch for the word "milk" on the label.
Culinary Creativity
Get Creative With Dairy-Free Cooking: Going dairy-free opens up a world of culinary creativity. Use coconut milk for creamy soups, almond milk in your pancakes, and cashew cheese for a dairy-free pizza that still satisfies that cheesy craving. Substitute Wisely in Recipes: When cooking, use dairy-free substitutes that match the flavor and texture profile of the dairy product you're replacing. Nutritional yeast can offer a cheesy flavor without dairy, and creamy sauces can be made with avocado or soaked cashews blended until smooth.
Meal Planning and Preparation
Meal prepping can significantly simplify your dairy-free journey, allowing you to enjoy a variety of flavors and nutrients with less hassle. Plan meals. No matter what you're trying to eliminate from your diet, whether it's dairy or anything else, meal planning can be helpful in sticking to it, saving you time, and making your life easier overall. When you make lists, have a plan, and shop for each meal (and snack) ahead of time, all of those decisions and preparations are taken care of when you feel ready - not at the last minute when you're famished and more likely to grab whatever you can find (dairy or not).
Seeking Professional Guidance
Talk with your doctor or a dietitian about changing your diet to manage lactose intolerance symptoms while making sure you get enough nutrients. If you or your child have been advised to follow a dairy-free diet, request a referral to a registered dietician for specialist help and guidance. If you suspect you are intolerant or allergic to dairy, refer to your GP for a diagnosis.
Managing Cravings and Social Situations
If, for example, you've been a cheese or ice cream lover through most of your life, you might find it tough to handle those cravings after going dairy-free. So, whether it's positive self-talk, alternative food options, or an activity or distraction away from home, tap into what works for you in those moments. Keep staples like nuts, fruits, and filling snacks like hummus on hand at all times - this can help you avoid giving in to a dairy craving when you feel peckish. As well, cleaning out your kitchen pantry and fridge of any residual dairy products will keep them out of sight and (hopefully) out of mind. Chances are, the people you're sharing meals with have seen and heard of many dietary restrictions - dairy-free included. This should usually make it normal and acceptable when you're in social situations, whether at a restaurant, event, or someone's home. And if you find yourself in a rare circumstance where someone is unfamiliar with a dairy free diet, they'll likely show curiosity and ask questions. Share what you're comfortable sharing and think of it as a learning opportunity for them.
Maintaining Motivation
When you hit a low point (as we all do) and feel less-than-motivated to continue dairy-free, try to cut yourself some slack. It's good to remember that the first two weeks of your new diet will be the toughest, and once you're past the 30-day mark or so, things should feel much easier as you acclimate. Above all, know that it's okay to slip up. Just do your best and try again, exploring and remembering what's best for you and your body.
Plant-Forward Eating: A Complementary Approach
Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. The term "flexitarian" describes someone who eats mostly plant-based foods. Plant-forward is a style of eating that includes meat. But meat is not the star of the meal. This kind of healthy eating is key to the Mediterranean diet.
Sample Dairy-Free Recipes
Here are a few simple dairy-free recipes to get you started:
Cilantro Smoothie
Chickpea Flatbread
- Preheat oven to 400°F and line a 9x13 baking tray with parchment paper.
- In a large bowl, mix chickpea flour and spices, breaking up any large clumps.
- Add warm water, combine with a rubber spatula, and fold in herbs.
- Spread evenly on the tray and bake for 15-20 minutes.
- Cool, then remove from tray.
Lentil Coconut Curry
- Over medium heat, add a tablespoon of cooking oil to a large saucepan and saute chopped onions for 5 minutes.
- Add the ginger and garlic and saute for 1-2 minutes, then the chopped tomatoes for 2 minutes.
- Stir in the spices and curry paste for another minute.
- Pour in coconut milk, broth, and drained lentils; bring to a low boil.
- When simmering, lower heat to medium-low and simmer for 20 minutes, stirring occasionally.
- Add spinach and cook until it wilts, about 3-5 minutes.
- Remove from heat and stir in cilantro.
- Taste and adjust flavoring as desired e.g. with more curry powder or more salt.