I wish dairy was good for everyone because it can be a great source of nutrients, but for many people it can be difficult to digest and create an inflammatory response in the body causing gas, bloating, joint pain, skin issues and more. The quality and type of dairy you choose can make a difference in how well you tolerate it, adding to its complexity.
The main sugar found in milk is called lactose, and as we get older we produce less of the enzyme lactase that’s needed in order to digest it. Butter and hard cheeses contain a much smaller amount of lactose which is why you may feel fine if you sprinkle some parmesan on your salad but get a stomach ache if you have ice cream.
For some people, eating dairy increases mucus production, so if you struggle with respiratory illnesses, asthma, sinus infections, or allergies, eliminating dairy could help. We’ve certainly seen this in our house! Before reaching for Zyrtec, try giving up dairy.
Dairy products are problematic for a LOT of people. I wouldn’t recommend the removal of dairy products for my weight-loss clients if I didn’t see time and time again how many digestive issues resolve in its absence and how inflammatory it can be. I saw this with many of the ladies in my Get Ready for Summer program in May - eliminating dairy made them feel so much better.
Next blog post I’m going to talk about raw dairy and how the quality of your dairy products can impact how well you tolerate it. Our family drinks raw milk and eats raw cheese, so I’ll write more about that next week. For now, I want to share with you some of my favorite dairy-free alternatives. Whether you’re living that plant-based life or just want to take a break from dairy to see how your body responds, here are some of my favorite swaps.
In place of whey protein powder, try SunWarrior Organic Vegan Protein Powder.
In place of milk, try Coconut Milk or Almond Milk.
Some of my favorite coffee creamers include:
Ghee is butter with the dairy proteins removed. This coconut oil is also a great alternative.
In place of yogurt, try this coconut milk yogurt or this almond milk yogurt.
Kite Hill makes the BEST dairy-free alternatives. My favorite is the chive cream cheese and the ricotta.
Craving something sweet? NadaMoo! Coconut Milk Ice Cream comes in so many great flavors.
Cooking with cream? Canned coconut milk and coconut cream are great substitutes in soups.
In place of sour cream, try this Kite Hill Plant Based Sour Cream instead - it tastes like the real thing!
A few things to look out for in “dairy free” alternatives:
Added Sugars: Many non dairy products contain added sugars to enhance flavor and texture. While the sugar content is sometimes similar to that of regular dairy products, other times it can be much higher. Look specifically for labels that say “unsweetened”.
Fillers: It’s common for non dairy cheeses and yogurts to use a variety of additives in order to improve the texture of the product. While they aren’t necessarily unhealthy, many people prefer more natural products.
Protein Content: Dairy cheeses, milk, and yogurt deliver complete protein. If you use dairy products as a way to bump up your protein intake, such as greek yogurt following a workout, your plant based option will not mimic the same amount or quality of protein and you’ll need to add more protein into your diet elsewhere.
Soy and Inflammatory Oils: I’m not a fan of soy for many reasons, and it’s a common ingredient in dairy-free alternatives. Keep an eye on those ingredient labels and look to avoid products made with soy and inflammatory oils such as canola oil, corn oil, and soybean oil.
