What are the benefits and harms of eliminating dairy from the diet?

Dairy products play an important role in the diet because they are rich in calcium, protein and other nutrients. But many people avoid them due to allergies, food intolerances or personal preferences. Those who follow a dairy-free diet may miss out on some important nutrients, but this problem can be avoided with proper substitution.

BingMag.com What are the benefits and harms of eliminating dairy from the diet?

Dairy products play an important role in the diet because they are rich in calcium, protein and other nutrients. But many people avoid them due to allergies, food intolerances or personal preferences. Those who follow a dairy-free diet may miss out on some important nutrients, but this problem can be avoided with proper substitution.

Cow's milk allergy 2-3% of children. It affects children under three years of age and is at the top of the list of eight common allergens. In many children, the sensitivity to milk disappears with age. People who are allergic to milk react to the protein in it.

Lactose intolerance is more common than dairy allergy, with 65% of people suffering from it. People who suffer from this condition cannot digest lactose (milk sugar) well, and that is why they experience symptoms such as abdominal pain, bloating, nausea and diarrhea after consuming it.

Apart from these two groups, there are many people who prefer to avoid dairy products in their diet. Some people cut this food group out of their diet because of cultural preferences, an aversion to the taste of dairy, or because they think they're healthier by cutting out dairy.

If you follow a dairy-free diet, here's what you need to know. How to adjust your diet to provide all the nutrients you need without consuming milk and other dairy products. Today's BingMag article is dedicated to the pros and cons of a dairy-free diet and how to follow it. Follow us to the end of this article.

What do the experts say?

Dairy can be a valuable food choice and provides many essential nutrients such as calcium, vitamin D and protein. provide But if you are allergic to or unable to tolerate dairy, then following a dairy-free diet is definitely a must. Experts recommend that you use other sources of calcium and vitamin D in these situations.

What can you eat?

People on a dairy-free diet avoid all or most foods. Avoid containing milk, milk protein (whey protein and casein) and milk sugar (lactose). Those who are allergic to milk should avoid cow's milk and products that may contain milk or milk protein. In most cases, these people have to give up other animal milks (such as goat's milk) because they may not be safe for them.

If you are lactose intolerant, consuming dairy products may cause reactions. It does not lead to dangerous allergies, but it can make you suffer from annoying symptoms. Some people with this disease may be able to consume foods containing low amounts of lactose such as butter, aged cheeses and yogurt.

1. Milk Substitutes

BingMag.com What are the benefits and harms of eliminating dairy from the diet?

There are many foods that you can substitute for animal milk, such as soy milk, milk Almonds, rice milk and oat milk. Plant-based milks vary widely in flavor, type of nutrients, and whether or not they contain added sugar, so you should read the label carefully. You may need to try a few different brands to find the one you like. Note that lactose-free milk contains milk protein like normal milk, so it is not suitable for people who are allergic to milk.

2. Foods that provide nutrients needed by the body instead of milk

Dairy products are an important source of some nutrients. Therefore, if you follow a dairy-free diet, you should consume other foods containing these nutrients.

Protein

People over two years old need 10 to 35 grams of protein daily, It is not mandatory to consume dairy products to provide this amount of protein, even those who rarely eat meat can get the protein their body needs. Apart from dairy products, all types of meat, legumes, eggs and whole grains also contain protein.

Calcium

Calcium is a vital mineral for building bone mass, and milk is a rich source of it. Are. Adults need 1,000 to 1,300 milligrams of calcium each day, while children need between 260 and 700 milligrams per day. If you have eliminated dairy products from your diet, you should use calcium-enriched foods such as orange juice, breakfast cereals, soy milk, and almond milk to provide the calcium your body needs.

Some non-dairy foods such as Kale, legumes and salmon are also rich in calcium. Just remember that oxalate or oxalic acid in plant foods can interfere with calcium absorption. In addition to foods, there are calcium supplements that you can use after consulting a doctor or nutritionist.

Vitamin D

Vitamin D from milk helps absorb calcium in the intestine. he does. Therefore, when you eliminate milk and other dairy products from your diet, you should be careful with your vitamin D intake. Eggs, fish and fortified cereals are considered to be the best sources of vitamin D.

Riboflavin

Riboflavin or vitamin B2 is one of the B vitamins that helps the body process carbohydrates. Adult men and women should get 1.3 and 1.1 mg of riboflavin each day, respectively. Apart from dairy, leafy vegetables, sweet potatoes, whole grains and meat are good sources of riboflavin.

Phosphorus

BingMag.com What are the benefits and harms of eliminating dairy from the diet?

This important mineral helps regulate cell function and is one of the main components of bones and teeth. Meat eaters can get the phosphorus they need even by eliminating dairy. Fish is one of the best sources of phosphorus. Vegetarians can also use legumes, but phosphorus from legumes is not absorbed as well as phosphorus from animal products. Bread can also help provide phosphorus needed by the body, especially if yeast is used to prepare it.

3. Dairy-free products

Even if a food product is labeled "dairy-free", you should still read the ingredients list carefully. Because these products may contain milk derivatives such as whey protein and casein. People who are allergic to milk should avoid consuming products containing these two proteins.

4. Non-dairy products

You should also read the label of non-dairy products carefully, because they may contain milk protein. These products are suitable for people who are lactose intolerant, but people who are allergic to dairy products should avoid using them.

5. Foods containing milk

Depending on how strict your dairy-free diet is, you may also need to avoid foods made with milk, such as cakes and pastries. If you are allergic to milk, read the product label to make sure that dairy-free foods have never come into contact with milk proteins during production and preparation.

Is a dairy-free diet safe?

Benefits of a dairy-free diet

that can meet your nutritional needs is considered safe. Among the most important benefits of eliminating dairy products, the following can be mentioned:

1. Reduces digestive discomfort

In those who are allergic to milk or lactose intolerant, eliminating dairy products from the diet can help improve bloating, abdominal pain, nausea, and diarrhea within 48 hours. .

2. It may cause weight loss

BingMag.com What are the benefits and harms of eliminating dairy from the diet?

Proponents of a dairy-free diet claim that avoiding dairy products can It helps to lose weight, but there is no scientific evidence to prove this claim. Even more research shows the opposite of this issue and researchers believe that consuming dairy products causes weight loss.

3. Helps to treat acne

Dairy consumption is often associated with an increased risk of acne. The results of a study have shown that low-fat dairy products cause acne more than high-fat dairy products. Those who cut out dairy products may notice clearer skin, but not everyone does. in bones such as rickets and osteomalacia. However, these disorders are very rare because vitamin D is produced naturally by the body when you expose your skin to sunlight. In most regions, especially in the summer season, only 10 to 15 minutes of direct exposure to sunlight a day is enough to prevent vitamin D deficiency.

Calcium deficiency is another problem that may be solved by eliminating dairy suffer from it Although research shows that avoiding dairy does not significantly affect the body's ability to absorb calcium, people with lactose intolerance may experience decreased bone density and be more prone to bone fractures due to limiting or avoiding dairy. /p>

Finally

If you eliminate dairy products from your diet, you should be careful to get important nutrients such as protein, calcium, phosphorus, vitamin D and vitamin B2 from other foods. do. For this purpose, it is better to consult a doctor or nutritionist. Remember that the best diet is a diet that is balanced and tailored to your lifestyle.

This article is for informational purposes only. Before using Be sure to consult a specialist doctor for the recommendations of this article. For more information, read BingMag Disclaimer.

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