Lactose Intolerance: Ways to Include Dairy

Friday 6 May 2011

There are many unfortunate souls, who in spite of loving dairy foods cannot have one bit of it. They have a condition called "lactose intolerance." Apart from missing out on their favorite foods, they miss out on health as well. Milk is so full of essential nutrients like vitamin D, calcium, protein and riboflavin, and they end up suffering from deficiency of those. Not to forget the yummy goodies (dairy products) that they are missing out on. Not to despair! There are ways and means you can include them in your diet, at least in small quantities. Something is better than nothing, right? 
Lactose Intolerance: Ways to Include Dairy

What is Lactose Intolerance?

Lactose intolerance is the inability of the body to digest lactose, a sugar found in all dairy products. In lactose intolerant people, the small intestine does not produce lactase, an enzyme which aids in the digestion of lactose.

Ways to Include Dairy in Your Diet

  • Understand Your Limits of Lactose: Different people have different limits of lactose intolerance. Once you understand your limits properly, you can stay within those limits and not miss out on your favorite dairy products. To help you understand your limits, you can maintain a diary (or log book) jotting down what lactose foods you ate, how much and what was the reaction. This will help you arrive at an amount of dairy you can have.
  • Consider Lactose-free Milk: Lactose-free or low-lactose milk is available in the market that contains the same amount of calcium like traditional milk. So, all you milk lovers, go hunting for lactose-free milk at your favorite grocery store. Lactose-free cheese and yogurt are also available. Look for these in the specialty section of supermarkets, if you don't find them at your grocery store.
  • Consider Lactase Supplements: So, you have already tried lactose-free dairy and don't like the taste. Now what do you do? Have you heard of lactase enzyme supplements? These help you tolerate the foods containing lactose and are available in the form of caplets and chewable tablets. These are helpful when you are unsure if your food is lactose free (for example at a wedding reception or party).
  • Read Labels: It is always a good idea to go shopping for your grocery when you have sufficient time. Don't just heap your trolley without even giving a second glance at it. Read the labels carefully and stay away from those goodies that have "milk solids," "dried milk," "whey," etc. Apart from most dairy products, lactose is present in baked and frozen foods and dry mixes.
  • Seek Expert Advice: If you feel helpless in deciding what foods to eat on your own, take expert advice. There are many dieticians and nutritionists who will help chart out a well-balanced meal plan that contains lactose-free or low-lactose foods.
  • Take Small Portions: You are so fond of milk that you are "intolerant" to the very idea of foregoing it completely. Instead of drinking a whole glass of milk, try out with smaller portion, say 1/4th glass of milk. Gradually increase the amount of dairy you eat until you begin to notice unpleasant symptoms.
  • Combination Works: For some people, having milk with foods that does not contain lactose results in reducing or eliminating the intolerance felt. So, pour milk over your favorite cereals and enjoy, or have a piece of toast on the side. At least, you will not lose out on the nutrients.
  • Choosing Cheese: A variety of cheese options are available in the market nowadays. If you are a cheese lover, choose hard and aged cheese like cheddar and parmesan that are low in lactose content. Feta cheese and cottage cheese are made from goat or sheep's milk, which are also low in lactose content. Avoid soft and creamy cheese (like Brie).
  • Have Yogurt: Just one cup of plain, low-fat yogurt provides 415 mg of calcium! Howzzat!!...Just make sure you have yogurt that contains live and active bacterial cultures that help breakdown the lactose, or simply have lactose-free yogurt. But remember to avoid frozen yogurt as it doesn't contain enough live cultures.
  • Probiotics: Probiotics are live microorganisms (bacteria and yeasts) that benefit the body, when eaten or taken as a dietary supplement. These microorganisms restore the balance of "good bacteria" in your gut. Some dietary supplements, kefir (probiotic-rich milk), and yogurt contain probiotics.

What to Choose While Eating Out?

While eating out, scour the menu card well. Find out what goes into your favorite food or food that you are going to try out. Have a detailed talk with your server to help you decide on the menu. Skip all creamy stuff (cream sauces, sour cream, etc.), or else, just take a lactase supplement wherever you are dining out.

What to Choose When Cooking At Home?

It is an accepted fact that home food is good for your health. But deciding what to cook each day (that too variety) can sure be a daunting task. Then, if you are lactose intolerant, you may feel you have very few choices to choose from. First get hold of a good cook-book that features simple lactose-free recipes. Use herbs and seasonings to flavor vegetables, fish and meat, and always stick to fresh ingredients. Use chicken or vegetable stock or almond paste instead of milk and cream. Try replacing milk and cheese with soy milk and tofu.
By being a little attentive to your body signals and being innovative in your approaches to food, you will come out a winner. So, don't just feel sorry about yourself and feel deprived in any way if you are lactose intolerant.

Source: Lifemojo

0 comments:

Post a Comment

  © Blogger template On The Road by Ourblogtemplates.com 2009

Back to TOP