22 Must-know Tip-offs to a Dairy-Free Diet

By Jeff Ochoa August 16, 2018 Healthy Tips, Nutrition 0 Comments

22 Must-know Tip-offs to a Dairy-Free Diet

dairyfree Who doesn’t love dairy a.k.a. ice cream? If you are one of those thinking about going on a dairy-free diet for one reason or the other, there are some essentials that you need to know first in order to be very well-guided. After reading this, you may or may not pursue your plan, but at least, your decision is going to be based on intelligent information. So here we go:

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Paleos, vegans, and those who go by a “clean-eating” diet plan avoid milk and are also dairy-free.

Not everybody should be going on a dairy-free diet as including dairy on their list can actually be made part of a healthy diet for most people.

If you are looking for a lean source of protein, dairy is a good provider. Think unsweetened, reduced-fat, plain Greek yogurt.

Also, dairy is a great source of Vitamin D and calcium and so should you have a deficiency, it is wise to have adequate amounts of dairy in your diet.

Dairy products that have been fermented such as kefir, buttermilk, and sour cream are good sources of the probiotics that promote gut health.

If you want to go dairy-free, you have to avoid milk and all its other related products from your diet including butter, cheese, yogurt, and whey proteins.

A dairy-free diet is ideal for those who are lactose-intolerant and should omit cream, ice cream, milk chocolate, and sheep or goat’s milk dairy products from their diet.

Some baked goods and processed or packaged foods may contain dairy like butter or cream in them. So ask about the ingredients or check the labels for sauces, dips, and soup.

Conventional dairy products often contain growth hormones that dairy-free dieters try to avoid. The processing and production of dairy and milk tend to alter milk and milk products that some individuals opt not to consume them.

Alternatives to milk in favor of a dairy-free diet has been gaining traction in the past years as found in a Global Health and Wellness survey by Nielsen in 2015. Almond milk is leading the way among these alternatives.

Opting for a dairy-free diet can prove to be beneficial for the right reasons. It can be beneficial for those who are looking to lose weight or are working towards digestive and skin health.

If you often suffer from acne, a dairy-free diet can work in your favor. The hormones or bioactive molecules that are present in dairy products can contribute to sebaceous gland activity that stimulates acne. There is no hormone-free milk and so you can go milk or dairy-free and see if it does help curb acne in your case.

If you want to lose weight, then there is no doubt that you have to give up dairy treats like whipped cream, ice cream, and triple cream Camembert.

Meanwhile, you can still have diary and then lose weight as long as you are following a diet or is able to cut your daily calorie intake. In a 2012 meta-analysis published in the American Journal of Clinical Nutrition, it was found that consuming dairy was associated with weight loss when the subjects were able to to cut calories or when they were able to follow a certain diet for a span of 1 year or less.

When consuming dairy makes you uncomfortable, then there is no doubt that you should avoid it at all costs. If you experience digestive problems like bloating or gas after having dairy, then you could be lactose-intolerant and is better off without dairy.

Fortunately, there are numerous alternatives to dairy that you can also enjoy. There’s coconut, hemp, almond, rice, soy, and quinoa. If you are into it, you can make some homemade almond milk or vegan cashew queso sauce. Vegan Shakeology is likewise a quick way to concoct your daily shakes and stay optimally nourished.

While you can make use of non-dairy alternatives, it is important to remember that their nutritional content may not be equivalent to that of their dairy version. For instance, swapping Greek yogurt with almond milk yogurt may actually give you less protein. In the same way, rice milk might not have the same calcium as that of skim milk. Finding a fortified version may be advisable in this case.

When it comes to enjoying the dairy taste, there are also alternatives to the original version. Hummus or guacamole are yummy substitutes to sour cream and cheese. They are rich and creamy but do not contain milk. Organic soy milk, unsweetened almond milk, hemp milk, coconut milk, and rice milk are just as delicious. Coconut and almond yogurts are as good as your favorite yogurt. Just make sure to watch for the sugar content.

If avoiding dairy altogether seem impossible for you, one strategy you can employ is to simply cut back on your consumption. In this case, you can set at least twice a week for you to have dairy or have only half of your usual portions. This way, you can still enjoy dairy without totally abandoning your goals. This is likewise a great strategy to slowly but surely wean yourself off dairy. Its a sustainable and enjoyable way to getting fully dairy-free.

One important thing to also remember about going dairy-free is that you might be depriving yourself of the essential nutrient calcium that’s for the heart, musculoskeletal, and nervous system. If you don’t have enough calcium in your diet, your bodily system will leach this mineral from your bones in order to maintain its constant concentrations for the body to function properly. Now, that is certainly detrimental and while you need to be dairy-free, you need to source calcium from other sources as well to meet your daily requirements. Dark leafy greens, beans, and calcium-fortified foods or calcium-set tofu are healthy dairy-free calcium sources.

Aside from calcium, dairy is likewise rich in magnesium and potassium. You can replace dairy with lots of broccoli, pumpkin or sunflower seeds, dark leafy greens, and organic soybeans. This is to ensure that you are still able to provide these vital nutrients for your optimum well-being.

Deciding to go dairy-free or not will depend on what is best for your health first and then your fitness goals. To ensure your skin or digestive health, then go ahead and be dairy-free. If you want to lose weight, a dairy-free diet is also very helpful. However, to make sure too that you do not miss out on your nutritional needs, explore the alternatives or consume dairy in moderation.

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