Before you decide to embark on a dairy-free diet, it is important that you’re aware of what will happen to your body when you do. Surely, there are health-related effects. Some positive and some may be negative. Whatever it is, it is crucial that you’re prepared and actually have a substitute for the nutrients you’ll lose in the process. To give you a clearer picture of what is it like to lose dairy from your diet, here are 5 things you need to do to make sure giving up dairy doesn’t take a toll on your health:
Aside from calcium, milk is also rich in potassium, which helps the body combat the possible blood pressure-increasing effects of sodium. For instance, the DASH diet, which reduces blood pressure efficiently without the need to take prescription drugs, is all about consuming fruits, veggies, and dairy more.
Practice caution if you’re losing dairy as means of losing weight. While dairy items can add significant amount of calories, some studies have determined that milk facilitates satiation and helps sustain a healthy weight. Nonetheless, there’s nothing conclusive about this yet. It also depends on what you’ll be replacing the milk with, which of course, has to be something healthy, too.
Numerous studies have found connections between acne and milk, particularly skim milk, though no links were found with cheese or yogurt. Nonetheless, clinical evidence that opting dairy out of your diet can result to clearer skin is lacking. What the evidence indicates is that diet portrays a part in acne and not diary alone. In this case, you can personally observe what foods you eat that trigger your acne.
Lactose intolerance means you don’t have the enzyme needed to disintegrate milk sugar, which causes abdominal problems when you consume dairy. However, consumption of dairy products will actually decrease symptoms by boosting the healthy bacteria in the stomach. Continuing your intake of dairy products even with lactose intolerance increases the bacteria, which gets rid of that lactose. Being lactose intolerant doesn’t mean you need to completely avoid dairy. Possibly, you can still have servings of dairy per day just as long as you divide them into smaller portions throughout the day. Drink it food, too, so it doesn’t get assimilated instantly.
Giving up milk, cheese, and yogurt means you need to have a way to replace the nutrients these bring, which essentially are calcium, protein, vitamin D, and other minerals. You can get your vitamin D from the sun while your daily calcium requirement can be acquired from leafy greens, fortified orange juice, almond milk, and broccoli.