All You Need to Know About a Dairy Free Diet
If you're looking to make some healthy life choices that are not only going to affect you but the rest of the environment, then a great option is going for a dairy-free diet! As the name suggests a dairy-free diet consists of foods which do not contain milk or milk-based products.
So that means that milk derived from any animal; cow, sheep or camel are completely off the table! In addition to that, most byproducts of animal milk like butter, oil, and ghee are also not included in the diet.
Moreover, milk is used in many industrial food-making processes! It is a key ingredient in cheese, yogurt, and cream. When you switch to a dairy-free diet, you will have to find alternatives to all of
these. In addition to that, you might have to let go of the small things (you might not be aware of
them) that contain animal milk! This includes many desserts and of course different types of
chocolates and candies.
What are the alternatives to these products?
Now switching to a dairy-free diet might sound like you’re at a disadvantage since you will be
missing out on a lot of the key ingredients you use in your day-to-day life. However, it is in fact very easy to find alternatives to these and make the ethically correct choice!
There are a lot of replacements for animal milk; one of the more popular choices that taste just the same are; coconut and almond milk! These have high levels of protein and fiber that are great for your digestive system.
In addition to that, there are many options like coconut cream and soy cream that allow you to reap the benefits without harming the environment. Some ingredients will help you enjoy the same deserts as well! Instead of going for milk chocolate, you could go for raw cocoa powder or dark chocolate.
Moreover, you could go for a guacamole or hummus instead of using cheese or sour cream. These two mixes are equally rich and creamy and prove to be a great alternative. They also provide you with fiber and your required protein intake.
Another one of the active decisions you will be making is reading up all the labels in restaurant
menus and on products. Make sure you do this carefully and know what kind of ingredients you will be ingesting.
What can you eat to replace dairy?
Dairy products are rich in calcium, vitamin D, and vitamin B12. They are all beneficial to maintain our body's metabolism and keep it running smoothly. However, there a lot more sources of getting these minerals apart from dairy products.
Vegetables like kale, pulses, or dry fruits are rich in calcium. In addition to that, sunshine is a great source of vitamin D too! You will never have to worry about being low on vitamin B12 if you sunbathe. These minerals are essential for bone health and connective tissues. On the other hand, a lack of vitamin B12 can cause fatigue and tiredness. However, you can get your daily dose of vitamin B12 with a well fortified cereal.
Make sure you do your research. Be aware of your products and the ingredients in them. It will help you make healthier choices. More and more restaurants and cafes now offer vegan and dairy free menus that help make your transition easier.
The Health benefits of a Dairy free diet
There are many benefits of switching to dairy-free diet! If you have ever had chronic digestive problems or reflux after eating a dairy product, then it could be because you are lactose intolerant. 80% of people of Asian descent and 70% of African descent are intolerant to lactose. Lactose is a key ingredient in milk products that can cause digestive problems for some people.
Eliminating lactose from your diet can really help your digestive problems and your excretory
system. Besides, research shows that dairy fat is not really beneficial for our body! It has no minerals or fibers that can contribute to our health. There are a lot more health benefits that you will notice as you discontinue dairy products. From controlling your acne and skin issues to helping you lose weight and stay active!
Here are the other health benefits you will start to notice after getting rid of dairy products from your daily consumption:
- Acne and skin problems
- Secreting excess skin oils
- Controlling skin inflammation
- Managing weight
Prevention against thyroid imbalance
Noticeable improvement with headaches and fatigue
Moreover, it is ethically incorrect to consume products that not only cause harm to the animals but to the environment as well. Large farms and fields take up the place of forests to produce milk farms and grazing fields. In addition, these animals are not allowed to graze freely and instead are forced fed throughout their lifetime.
Many cows are impregnated multiple times throughout their lifetime to produce the maximum yield of milk. These inhumane practices should not be funded or promoted.
It keeps getting easier!
Starting yourself on a dairy-free diet does require effort. However, it also get easier with time. Your research will contribute a lot to your lifestyle. You can start by replacing your daily food consumption. Get soymilk instead of your usual half and a half or try eliminating milk chocolate from your diet.
One step at a time is progress! Do not fret if you can’t do it all right. You can also take help from vegan cookbooks that allow you to make your own dishes that are completely dairy free and delicious! Vegan cookbooks will help you eliminate other ingredients and introduce new beneficial ones!
There are a lot more dairy-free baking recipes, desserts, nutrient shakes, and great food that you can learn to incorporate to your lifestyle! With a little determination, you can achieve your goals and make this change a permanent one! You will be pleased with the outcomes and your little contribution to the environment.