Are you allergic to dairy products but still want your protein intake to be high? Is finding an alternative to your problem getting worse day by day?
There are many lactose-free protein supplements which are available for those who do not wish to consume products containing lactose substances in it. It is meant for people facing issues digesting the lactose/peptides in whey and other dairy-based powders.
In current times, many supplements have been launched in the market so that people can fulfil their fitness goals. However, at times not all supplements might work and provide effective results. Hence, some products are introduced without specific ingredients that are likely to not cause any harm or damage but rather can be consumed by people who may even be allergic. So in this way even they can keep up with their workouts and it will not even affect their diet. Speaking of products, there is a new concept of dairy-free protein supplements which seem to be useful to people who are dealing with allergies due to dairy products or lactose intolerance which is a disorder.
Some facts need to be taken into consideration while making a choice with respect to selecting dairy-free protein supplements:
- Many people blindly select whey or casein which are two famous protein powders which stem from cow milk and they are not dairy-free. In haste of acquiring the required protein, many people make a wrong choice as a result of which may health issues later.
- One can access easily protein plant-based dairy-free powders including soy, rice pea and hemp. This can be a good replacement for those who are looking for protein supplements but without lactose.
- Can whey be used as a protein supplement even though one wishes to opt for dairy-free products?
Whey, the watery portion of milk is used to make Whey Protein powder. Directly from the cow, whey is 75%, thus while it is used in foods and supplements, whey should be filtered in order to decrease its lactose content substantially. According to the Whey Protein Institute, Whey Isolate proteins are about 90% protein and are usually considered lactose free. However, one must still check the product labels in order to be on the safer side.
- Will opting for a dairy-free protein diet, will it still have a drastic/negative impact on my overall health?
Honestly, it won’t have much of a drastic or negative effect if it is replaced with other kinds of nourishing food which will act as an absolute substitute and provide the required nutrition that the body needs. One needs to be mindful and plan their diet on a daily basis if they want to switch to a lactose-free diet. However, making this change wouldn’t be that easy and it is preferable only for those who are genuinely allergic to dairy products and are dealing with health issues wherein they are advised by the doctor to cut down on dairy products.
For those on a dairy-free diet, it is essential that one must keep away from foodstuffs containing milk, milk proteins (casein and whey) and milk sugar (lactose). For those with an allergy to milk, it’s necessary to avoid all products which are made of cow’s milk and products that could contain milk or milk proteins. It is also advisable to avoid other animal kinds of milk such as goat’s milk as it could aggravate allergic reactions.
Some food items that can act as substitutes for a dairy-free diet are as follows:
Seeds: seeds also work as a nutritious source of fibre, vitamins and minerals. This can be eaten as a snack too which helps in maintaining good food habits and a stable diet. Pumpkin seeds and sunflower seeds too can be munched on in between meals. Plus, it can also be used as a coating or topping for cereal or oatmeal.
Eggs: though some people think of eggs to be a dairy product, the truth is that they are not. So one can surely consume them for any of the meals. One can prepare them in different ways, with variations so that one does not get bored of eating them. Eggs provide six grams of protein apiece, hence they should be included in one’s diet irrespective of the kind of diet that is being followed.
Image credits : https://www.courtneyssweets.com/air-fryer-hard-boiled-eggs/.
Soy: being very high in protein, soybean also consists of all the amino acids that a human body requires in order to gain sufficient nourishment. Soybeans also help in keeping the blood sugar under control and increase immunity.
Image credits : https://www.dreamstime.com/soybeans-wooden-bowl-spoon-isolated-white-background-image124518311.
- Beans: this is an easily available food item and can be prepared in different ways which is safe and healthy to eat. One can add them to salads, or make a dish itself using beans only or one can even try out a lentil soup. Kidney beans, in particular, are said to be high in protein and it offer 26 grams of protein for every 2 cups.
Image credits : https://www.thehealthy.com/nutrition/health-benefits-of-beans/.
These are some suggested food items that one can add instead of consuming dairy products. However, it is not possible for one to completely eliminate dairy products from their diet plan and hence one should always consume a healthy and balanced diet. The healthier the diet, the better.
Featured credit images : https://practicallyrawwoman.com/2020/03/06/dairy-dangers-6-reasons-to-say-no-to-milk/.
