Wednesday, May 11, 2005
NO MILK!
Lactose Intolerance
Lactose intolerance, or milk intolerance, is the inability to digest lactose, a kind of sugar found in milk and milk products. Though there is no known way of preventing the development of lactose intolerance, removing milk and dairy products from the diet usually improves symptoms. FnL brings you various options for charting out a non-dairy diet.
Eliminating milk from the diet can result in a deficiency of calcium and protein, which is why a protein and calcium enriched milk substitute is a necessity. Good alternatives are soy, rice and nut milks.
SOYMILK
Soymilk is the best dairy substitute for lactose intolerants. Since it is made from beans, soymilk contains fibre, where dairy milk has none. It's also a good source of protein; it is low in saturated fat and is cholesterol-free. Although it is not a good natural source of calcium, brands that have been fortified with calcium is your best choice in the market. Soymilk is sold plain as well as in many flavoured varieties. It is available in most supermarkets, but for the widest selection of flavours and types, shop at a health-food store.
Nutrition Pill
Per serving of plain soymilk contains:
Energy 71kcal
Protein 7gm
Fat 3gm
Calcium 300mg
RICE MILK
Rice milk is 100 percent lactose free, and a healthy and refreshing alternative for regular milk. Made from brown rice, water, sweeteners (such as maple syrup) and flavoured with vanilla essence, rice milk substitutes well for fat-free milk. Although not a nutrient for nutrient substitute for milk, parallel sources of protein and fat in your diet might be a good idea. In addition to drinking it straight from a glass, rice milk can be poured on breakfast cereals or puréed with frozen berries or bananas for a refreshing smoothie.
Nutrition Pill
Per serving of plain rice milk contains:
Energy 80kcal
Protein 1gm
Fat 0gm
Calcium 150mg
NUT MILK
In many vegetarian societies, nuts form a staple diet. All nuts have substantial reserves of protein, while nuts such as almonds contain good amounts of calcium. Other nuts like walnuts and cashews also contain calcium. Almond milk is made by soaking the nuts overnight and blending them with water and maybe sweeteners and vanilla for added flavour. The addition of bananas makes a richer milk. Rotating the nuts can give you a variety of lactose free milk options. A calcium enriched variation is made with almonds, cashews, water and maple syrup.
Nutrition Pills
Per 100gm of almonds contain:
Energy 580kcal
Protein 21gm
Fat 50gm
Calcium 250mg
Per 100gm of cashews contain:
Energy 570kcal
Protein 18gm
Fat 45gm
Calcium 40mg
Per 100gm of walnuts contain:
Energy 650kcal
Protein 15gm
Fat 60gm
Calcium 98mg
NON-DAIRY PRODUCTS
Choosing lactose-free milk products in your daily diet may be helpful. Tofu is a very good alternative for paneer or cottage cheese.
FERMENTED MILK PRODUCTS
Fermented milk products can usually be tolerated. Buttermilk, yoghurts and cheeses have less lactose than milk. Recent research shows that yoghurts may be a good source of calcium.
FLAVOURINGS & TOPPINGS
Style up your daily milk substitutes with interesting toppings; churn out desserts and puddings with a variety of essences and flavourings.
A concern for people with lactose intolerance is getting enough calcium in a diet that includes little or no milk. Make sure that you eat enough green vegetables, such as broccoli and cabbages, and fish, such as salmon and sardines, which are excellent sources of calcium. Consultation with a doctor or dietician may be helpful in deciding whether any dietary supplements are needed.
Published in IMAGES FnL, April'05
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