For many people, dairy is a big part of life. As soon as we’re weaned off of breast milk, we’re given milk in a bottle, and most people never stop drinking it. However, lactose intolerance has become a very common condition that affects millions of people, and some say it’s because humans are not meant to drink the milk of other animals. Others have given up dairy for general allergies, to lose weight, or for animal rights. Whatever your reason, here are some tips on how to make a successful transition to the dairy-free diet.
The most important step is to learn to read food labels. Just because an item is advertised as “non-dairy” doesn’t mean that it’s completely free of dairy derivatives. Here are common ingredients that are “hidden” in ingredient lists: curds, whey, ghee, casein, rennet, lactose, lactulose, whey and casein hydrolysates, lactalbumin, and lactoglobulin. If you want to make it extra easy, look for vegan products - they contain absolutely no form of dairy (or egg).
Many think that dairy is the main source of calcium in a diet, however this is a common misconception. Calcium is prevalent in many plants and nuts - such as soy, kale, broccoli, and almonds - and many packaged foods are fortified (look for calcium in the nutrition facts). If you’re not eating a lot of fresh produce or fortified foods, you can take supplements.
At first, it may seem difficult to resist your favorite dairy products, but there are many excellent substitutions that taste just as good. Here are some of my favorites:
- Milk: Living Harvest - as you’ve probably gathered from this site, Living Harvest makes a creamy beverage out of hemp seeds called Tempt™. Tempt is high in protein, low in sugar, free of common allergens, with several yummy flavors that will leave you wondering why you ever drank milk in the first place.
- Cheese: Daiya - this product has won many awards for its delicious taste, stretchy texture, and ability to melt.
- Yogurt: there are many alternatives made from soy, rice, or coconut milk. I prefer So Delicious Cultured Coconut Milk
- Butter: Earth Balance - melts and tastes just like the real thing
- Ice Cream: Tempt™ - if you like Living Harvest Hempmilk, you’ll love this non-dairy frozen dessert. Smooth and creamy, this treat comes in 5 tempting flavors: Vanilla Bean, Mint Chip, Coffee Biscotti, Chocolate Fudge and Coconut Lime.
- Creamers: So Delicious Coconut Milk Creamer - a perfect addition to your coffee, coconut milk is incredibly creamy
- Sour Cream and Cream Cheese: Tofutti - this company makes several dairy-free products that are easily found in natural markets like Whole Foods and Trader Joes
While it’s easy to control what you stock in your kitchen, dining out can seem daunting at first. Have no fear! Here are some tips on how to feel confident that your restaurant meals are dairy-free.
Ethnic restaurants are usually very accommodating to the dairy-free diet, especially Asian cuisine. However, always ask about ingredients while ordering.
Explain your restrictions to your waiter and ask questions about ingredients. If necessary, ask if the chef can confirm that the meal is dairy-free.
Avoid fried foods - the batter often contains some form of dairy.
Plan ahead and check out the menu beforehand. Some restaurants even mark items that are dairy-free, and fast food joints often list their ingredients on their websites.
More resources:
Search online for “dairy-free” and you may be surprised at how many sites specialize in the lifestyle. You can find some fantastic recipes and product recommendations. Here are some sites I like:
Good luck with your dairy-free journey - you’re on the road to feeling healthier everyday!