As children, we were often told that dairy (milk & milk products) is great for our health; the calcium in it is very good for bones & teeth. This had given us the liberty to have as much as milk as we wanted to have. No doubt dairy is a rich source of calcium and protein, but still there are no conclusive evidences of positive impact of dairy on bone health. Rather some of the researches show that excess of dairy resulted into inflammation that made the bones more brittle.
Problems with Overconsumption of dairy.
Lactose, a kind of sugar found naturally in milk, is the most common carbohydrate in dairy. Lactase is an enzyme found in the human body that helps to digest lactose sugar. This enzyme aids in the digestion of lactose by breaking it down. Overconsumption of dairy products as a child may result in a rapid depletion of this enzyme, and by the time we reach adulthood, most of us have developed the tendency of Lactose intolerance. After consuming dairy products within 30 minutes to 2 hours a lactose intolerant person may show up the symptoms such as stomach bloating, gas, stomach pain, nausea, and diarrhoea.
Headaches, fatigue, loss of focus, muscle and joint discomfort, mouth ulcers, urination problems, and so on are all possible symptoms with persistent usage of dairy
Food items that contain lactose
Lactose is found in Large Quantities
- a glass of milk (Skim, 1 percent , 2 percent , whole)
- Yogurt \ Cream
- Ice cream with butter
- Buttermilk
- Spreads and dishes made with cheese
- Milk that has been evaporated and condensed
- Mixtures for hot chocolate
- Milk that has been powdered or dried
- yoghurt with sour cream
- Whey
Lactose is found in Small Quantities
- bread and other baked products like pancakes, biscuits, cookies, and cakes
- processed meals such breakfast cereals, instant potatoes, soups, margarine, salad dressings, and flavoured chips and other snack foods
- smoothies, protein powders and bars, and milk-based meal replacement liquids and powders
- non-dairy whipped toppings and non-dairy liquid and powdered coffee creamers
Then ‘WHAT’ if No Dairy?
Most adults aged 19–50, according to the National Institutes of Health (NIH), require 1,000 (mg) of calcium each day. Milk, cheese, and yogurt are the best sources of calcium, but there are many other non-dairy products that are packed with calcium.
- Chia Seeds – 2 tablespoons, of chia seeds provide 179 mg of calcium.
- Soy Milk – ½ cup of Soy Milk contains 150 mg of calcium
- Almonds – 1 cup of whole almonds contains 385 mg of calcium
- Dried Figs – About eight figs, or 1 cup, provides 241 mg of calcium
- Tofu – 300–500 mg per half cup (depends on the quality)
- Sunflower Seeds – 1 cup kernels contain 109 mg of calcium.
- Sesame Seeds – 1 tablespoon of sesame seeds provides 88 mg of calcium.
- Broccoli – 1 cup of broccoli has 87 mg of calcium.
- Other sources of Calcium are Oats, Walnuts, Green Leafy Vegetable, White Beans, Poppy Seeds
By Dr. Anubha Gupta
very informative 👍
As I think excess of every thing is bad for healthso we should take dairy products in small quantity. Calcium can be taken from other sources rather than milk.
Great information for me because I have somewhat lactose intolerance although not much👍👍