Dairy has long been an important source of calcium as part of a healthy, well-balanced diet plan, and many dairy products are also fortified with vitamin D. But dairy many not really be as healthy as you have been led to believe, according to Wellness.com. In fact, it seems dairy may actually be harmful to your health, causing several health conditions, such as ovarian cancer in women, according to Harvard School of Public Health. Other reasons for following a dairy-free diet include allergies or intolerance to dairy foods, which may adversely affect the health of adults and children.
Basics
A dairy-free diet plan allows you to eat anything, except dairy and foods that contain dairy. You can still eat fruits, vegetables, whole grains, meats and much more. Some of the things you will have to live without include milk, butter, ice cream, yogurt and cheese. You may enjoy milks that are dairy-free, such as soy milk, rice milk, almond milk and coconut milk, reports The University of North Carolina.
Calcium Replacements
According to the University of Maryland Medical Center, the most abundant mineral found in the human body is calcium. You know that calcium is an important factor in the health of your bones. However, according to the University of Maryland Medical Center, it is also an important factor for your heart, nerves and muscles to function properly. You may wonder how you will maintain your calcium intake if you cut dairy from your diet. Tofu and blackstrap molasses are rich sources of calcium. Other good sources of calcium include almonds, Brazil nuts, broccoli, cabbage, kelp, dark leafy greens, hazelnuts, oysters, sardines and canned salmon.
Dairy Effects
Several risks are associated with the consumption of dairy products. According to Wellness.com, increasing your dairy consumption may increase your risk of prostate and ovarian cancer. Dairy foods are also associated with delayed allergies. Some of these symptoms include fatigue, abdominal pain, diabetes, runny nose, acne and asthma, reports Wellness.com. If you are lactose intolerant, then dairy can cause unpleasant symptoms such as gas, nausea, cramps, bloating and diarrhea, reports California Pacific Medical Center.
Hidden Dairy
Dairy is often hidden in foods you would never expect. This is why it is important to read food labels before purchasing packaged food products. According to Drugs.com, dairy is found in such food products as margarine, shortening, baked goods and even nondairy creamers. Check products for terms such as curds, whey, ghee, casein, rennet, lactose, lactulose, whey and casein hydrolysates, lactalbumin, and lactoglobulin, advises WholeFoodsMarket.com.
Dairy Substitutes
Living a dairy-free diet can be difficult at first, but with time, it becomes easier. According to the University of North Carolina at Chapel Hill, if a recipe calls for milk, use soy, rice, oat, coconut or almond milk. Other dairy-free substitutes include apple, pear or prune puree; cheese alternatives, such as soy and rice; and nondairy frozen desserts.
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