For the Dairy Intolerent: How to replace dairy, cheese, butter, or other products

Almond milk

Almond milk has become a very popular alternative to regular milk. It is simple to make, inexpensive to buy and tastes delicious.

A cup almond milk has 39 calories, 1 g protein and 2.5 g fat.

Almond milk doesn't have the same intense flavor as other plant-based milks. It may therefore be a good choice for transition milk.

Almond milk does not contain dairy, as it contains small amounts from almonds. Many dairy-free alternatives are low in fat. Almond milk might be an alternative for people who suffer from dairy allergies but don't desire to give up the dairy taste.

Almond milk can be used as a substitute for dairy milk in baking and cooking.

Almond milk can sometimes be used for recipes where there are no dairy alternatives. However, dairy milk is recommended when you want to add dairy flavor.

There are three popular brands of almond butter: Silk Pure Almond Unsweetened Vanilla Nut, Blue Diamond Unsweetened Vanilla Nut, Califia Farms Almond Milk Unsweetened.

Soy milk

Some doctors may recommend soymilk for patients who are intolerant to dairy foods, or those looking to cut down on calories.

A cup of one the top brands of soy milk has 7g of protein, 4g fat, and 80 calories. It provides nearly as much protein as whole dairy milk.

Soy milk can be unusual for those not used to it. There are sweetened and non-sweetened options available so you can have different tastes. Whole milk has approximately 8 grams of protein and calories per cup. It also contains nutrients such as calcium and potassium.

A cup of soy milk contains approximately 80 calories, 7 g of fat, 4g of protein, and thiamin.

Coconut milk

Coconut milk has been used in cooking since ancient times and was even mentioned in the Bible.

This is a dairy-free alternative to cow's Milk and can be found in many foods.

One cup whole dairy milk has approximately 146 calories and 8g of protein. It also contains 7g of fat and 12g of sugar.

In comparison, coconut milk provides approximately 50 calories per cup with 1 g of protein and three grams of fat.

Coconut milk can be substituted for dairy. It is rich with vitamins A,B,C,E, and K as well magnesium, zinc iron, and fiber.

A cup of coconut water has about 100 calories, 5g protein, and 3g fat. You can buy coconut milk in light or regular varieties. It contains less sugar than fullfat coconut milk.

Oat milk

Oat Milk, which is dairy-free, is made by blending the oats until they are smooth. Oat Milk is free from cholesterol and has a thin texture. It usually has the same consistency of dairy milk. The taste is subtle and it's easy to drink, even without sweeteners. Oat milk can also be used in baking, but it may require additional thickeners such as cornstarch. Oat milk, which is made from water and oats, is a great source of fiber, vitamin A, manganese and folate.

Oat milk provides approximately 120 calories, 6g of protein, 4g of fat, and about 120 calories per cup. Oat milk is available in a variety of flavors, such as vanilla chocolate, peanut butter and apple cinnamon.

Rice milk

Rice milk can be made by soaking rice grains into water until the grains expand. This is done by breaking down starch into simple sugars called "maltose". The liquid then gets strained and boiled before being cool and packaged.

Rice milk can be very sweet and thicker than that of dairy milk. It is usually mildly flavored with vanilla to enhance its taste. Rice milk does not contain any protein or fat; it also contains no sugar or cholesterol. Due to this lack of nutritional value, rice milk is usually fortified with calcium and vitamin D.

Rice milk is low-calorie, high in protein and rich in carbs. Rice milk is an excellent source of dietary fibre, vitamin E, and phosphorous.

Hemp Milk

Hemp milk can be made from hemp seeds or water. Hemp milk is very similar to rice milk in its nutritional content.

However, because hemp seeds contain relatively high amounts of essential fatty acids (good fats), hemp milk contains higher beneficial omega-3 and omega-6 oils.

Many people find hemp milk to be unpleasant due to its strong flavor. You may need to combine the hemp milk with another dairy-free liquid.

Hazelnut Milk

Hazelnut milk is a dairy-free version of milk that is made from ground hazelnuts and boiling water. Although the liquid can be further dilute to obtain the desired consistency, it will not have the same creaminess as dairy milk.

Hazelnut dairy has a very low level of protein, and even less fat than that of dairy milk. It is therefore a poor option for dairy. Hazelnut milk has high levels of vitamin E and calcium.

Pea Milk

Pea milk can be described as a dairy-free product that is made by adding starch to yellow peas.

Pea Milk may be further dilute to achieve desired consistency. It will never have the same creaminess of dairy milk.

Pea milk is lower in calcium, protein, fat, and calories than dairy milk, but has higher levels of vitamins B2, B5, C, and D. Pea milk also has a lot more vitamin A than dairy milk!

There are many dairy-free dairy products, including dairy-free milks. These include dairy-free cheeses and spreads, yogurts, ice creams, and chocolate bars made with dairy alternatives.

There are plenty of dairy alternatives for people who are lactose-free. There are many brands and flavors available for dairy milk alternatives. Each brand has a different nutritional profile so that each person can enjoy the best possible dairy milk alternative. While soy, almonds, hazelnuts and rice dairy alternatives can all be used in baking or cooking recipes, hempseed milk is best used as an addition to cereal. There are many dairy-free alternatives that can easily be substituted for dairy milk, cheeses, butter and yogurt.

There are dairy alternatives with dairy proteins casein that can be used to replace lactose intolerant individuals. To ensure your health, choose dairy products that are made with organic ingredients. This will help you avoid any toxins and make your diet more healthy.

No matter your preference for dairy, dairy-free dairy can provide a similar nutritional profile to dairy milk. The dairy-free milk contains sugar, but you also get carbohydrates from the non-dairy source of protein. Almond, hazelnuts rice, and oat dairy substitutes make great dairy-free milk alternatives for cereal and even drinks by themselves.

You can try these dairy-free substitutes and leave us a comment below letting us know which ones you prefer.

FAQ

What is the problem?

BMI stands For Body Mass Index. This refers to the measurement of body fat using height and weight. Here is how to calculate BMI using the following formula.

The weight of a kilogram divided by its squared height in meters.

The result is expressed as a number from 0 to 25. Scores between 0 and 25 indicate obesity. A score of 18.5 indicates overweight. A score of 23 indicates obesity.

A person who is 100kg and 1.75m tall will have a BMI 22.

What is the difference between sugar and fat?

Fat is an important energy source, which comes from food. Sugar is a sweet, naturally occurring substance in fruits and vegetables. Both fats and sugars provide the same number of calories. Fats have twice the calories of sugars, however.

The body stores fats and they can lead to obesity. They cause cholesterol buildup in arteries which may lead to heart attacks and strokes.

Sugars are quickly absorbed and provide instant energy. This causes blood glucose to rise. High blood glucose levels can pose a danger because they increase the chance of developing type II Diabetes.

How can you live a healthy life?

Healthy lifestyles include eating right, exercise regularly, getting enough rest, managing stress, having fun, and eating healthy. Eating well means avoiding processed foods, sugar, and unhealthy fats. Exercise strengthens your muscles and helps you lose calories. Sleeping enough can improve memory and concentration. Stress management reduces anxiety, depression and other symptoms. And finally, having fun keeps us young and vibrant.

Statistics

• WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
• nutrients.[17]X Research sourceWhole grains to try include: 100% whole wheat pasta and bread, brown rice, whole grain oats, farro, millet, quinoa, and barley. (wikihow.com)
• In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
• Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)

External Links

health.harvard.edu

• Supplements: A scorecard - Harvard Health
• How Much Exercise Do You Need? Harvard Health Publications, Harvard Health

health.gov

• Health.gov is the home of the Office of Disease Prevention and Health Promotion

heart.org

• American Heart Association

who.int

• WHO asks countries to reduce sugar intake in children and adults.

How To

Here are 10 tips to help you live a healthy life

How to live a healthy life

We live in a fast-paced world that makes it difficult to get enough sleep, consume too much alcohol, smoke cigarettes, and eat too much. We don't take care of our body's health properly.

When you work full-time, it is difficult to maintain a healthy diet and exercise program. It becomes even harder if you are stressed out because your mind tells us that we cannot handle this situation anymore so we start feeling guilty and give up.

It is possible that your body is experiencing problems. You should see a doctor and ask him/her what he/she thinks about your current condition. If there is nothing abnormal, then it might just be stress from your job.

Some people think they are lucky because their jobs enable them to regularly go to the gym or have good friends who encourage them to stay fit. However, those people are really lucky. Those people don't have any problems. They had everything under control. I wish all people could do the same. Unfortunately, most people don't know the best ways to balance their personal and professional lives. Many people end up with bad habits which eventually lead to diseases such as heart disease, diabetes, cancer and many others.

Here are some ways to improve your daily life.

1. Sleep well - at least 7 hours per night, maximum 8 hours. This includes good sleeping habits and avoiding caffeine for the last hour before bed. Caffeine blocks melatonin hormones, making it difficult to fall asleep. Make sure your bedroom is dark and clean. If you work late at night, make sure you have blackout curtains.
2. Get healthy - Start your day with a good breakfast. Avoid sugary foods, fried foods, processed foods, and white breads. Lunch should include fruits, vegetables, and whole grains. A good snack option for afternoon is to include protein-rich snacks like nuts, seeds, beans and dairy products. Avoid sugary snacks like cookies, chips, chocolates, and cakes.
3. Drink plenty of water - Most of us don' t drink enough water. Water can help us burn more calories, keep our skin supple and young, flush out toxins and improve our digestion. Six glasses of water per day will help you lose weight quicker. Checking the color of urine is a good way to gauge your hydration. Yellow indicates dehydration; orange signifies slightly dehydrated; pink signifies normal; red signifies overhydrated; and clear signifies highly-overhydrated.
4. Regular exercise can increase energy and decrease depression. Walking is an easy workout that can also improve your mood. Walking is easy, but it takes effort and concentration. Walking requires your brain to be focused on the task at hand, and you need to breathe slowly and deeply. A 30-minute walk for 100 to 150 calories can be burned in 30 minutes. Start slow, and then increase the pace. To prevent injuries, be sure to stretch after exercising.
5. Positive thinking is vital for mental health. If we are positive, we create a happier environment in our minds. Negative thoughts can cause anxiety and drain our energy. Focus on what you want and do the things that will keep you motivated. Break down the tasks into smaller steps if you feel overwhelmed by all the new tasks. Do not be discouraged if you fail, just get up and try again.
6. You must learn to say No - Too often we get so busy we forget how much time is wasted on things that are not important. It is important you can say no when it is necessary. Saying 'no' does not mean being rude. It is just saying no. You will always find another way to do the job. Set boundaries. Ask for help. Delegate the work to someone else.
7. Take care of your body - Keep track of your diet. A healthier diet will help boost your metabolism, and you can lose extra weight. Do not eat anything too heavy or oily because they tend to raise cholesterol levels. Good advice is to eat three meals and 2 snacks each day. Your daily calories should range from 2000 to 2500.
8. Meditation can be a great stress relief and can help reduce anxiety. Relax your mind by sitting still with your eyes closed. This exercise will give you clarity of thought, which is very helpful in reaching decisions. Regular meditation practice will make you happier and calmer.
9. Don't skip breakfast. Breakfast should be the most important meal. Skipping breakfast could lead to eating more lunchtime. It is never too late, so long as you eat your breakfast within one hour of getting up. Breakfast boosts energy and helps to manage hunger.
10. Good food is healthy. Avoid junk food and food that contains artificial ingredients or preservatives. These products can cause acid reflux and increase cravings. Vegetables and fruits are high in vitamins and minerals, which can lead to better overall health.