We tend to focus primarily on living a gluten free lifestyle at GlutenFreeGigi.com, but in fact, we celebrate all types of special diets.
Last week, we discussed the Gluten Free Casein Free (GFCF) Diet for Autism.
If you have Celiac Disease or Gluten Sensitivity and are on a gluten free diet, you already know how life changing special diets can be. This week, let’s talk about going dairy free. That’s right... No milk, no cheese, no butter!
At first, it can be a challenge; however, removing dairy from your diet, regardless of food sensitivities or food allergies, can improve your overall health and daily performance.
Once you learn the basics, dairy free living is simple and affordable, and may actually extend your life!
Last week, we discussed the Gluten Free Casein Free (GFCF) Diet for Autism.
If you have Celiac Disease or Gluten Sensitivity and are on a gluten free diet, you already know how life changing special diets can be. This week, let’s talk about going dairy free. That’s right... No milk, no cheese, no butter!
At first, it can be a challenge; however, removing dairy from your diet, regardless of food sensitivities or food allergies, can improve your overall health and daily performance.
Once you learn the basics, dairy free living is simple and affordable, and may actually extend your life!
I’ve done the research, so let’s take a look at why you may want to go dairy free. Then I’ll reveal a few “dairy myths” that may surprise you.
Next, we’ll take a look at the best substitutes for the most common dairy products you’re used to eating.
Finally, I’ll share a few of my favorite budget-friendly dairy free recipes to help you start living a healthier, dairy free life right away!
Why Go Dairy Free?
An estimated 75% of the world’s population is lactose intolerant, meaning they cannot digest milk or milk products. While this is not a serious health risk, consuming dairy products causes extreme discomfort for lactose intolerant individuals.
Some symptoms of lactose intolerance are abdominal pain, bloating, and nausea. In addition, dairy products contribute to a variety of health issues such as sinus problems, ear infections, and Type I Diabetes. Research also links dairy to increasing the risk of cancer and heart disease as well as exacerbating the symptoms of autism and worsening Iron Deficiency Anemia by inhibiting iron uptake.
Some symptoms of lactose intolerance are abdominal pain, bloating, and nausea. In addition, dairy products contribute to a variety of health issues such as sinus problems, ear infections, and Type I Diabetes. Research also links dairy to increasing the risk of cancer and heart disease as well as exacerbating the symptoms of autism and worsening Iron Deficiency Anemia by inhibiting iron uptake.
With all these negatives, why are we so convinced that we must consume dairy?
Dairy Myths Revealed!
Let’s take a look at the science behind two common myths about why we need dairy in our diet.
Myth: Calcium is vital to strong bones and fracture prevention.
Fact: Vitamin D is more critical than calcium in preventing fractures.
Most Vitamin D-rich foods are animal products like salmon, shrimp, cod, and hard-boiled eggs.
Vegans and raw foodists can get over 7% of your daily requirement of Vitamin D by simply adding 1 cup of raw Shiitake mushrooms to their diet. No dairy required!
Myth: Milk is good for your skin.
Fact: Milk can cause acne. The anabolic steroids and growth hormones in a mere two servings of milk per day can increase the chance of severe acne by 44%!
On the other hand, a diet of lean meats and fish, fresh fruits and vegetables, and whole grains leads to clearer skin and a lower risk of acne.
Are you ready to give dairy free living a try?
Myth: Calcium is vital to strong bones and fracture prevention.
Fact: Vitamin D is more critical than calcium in preventing fractures.
Most Vitamin D-rich foods are animal products like salmon, shrimp, cod, and hard-boiled eggs.
Vegans and raw foodists can get over 7% of your daily requirement of Vitamin D by simply adding 1 cup of raw Shiitake mushrooms to their diet. No dairy required!
Myth: Milk is good for your skin.
Fact: Milk can cause acne. The anabolic steroids and growth hormones in a mere two servings of milk per day can increase the chance of severe acne by 44%!
On the other hand, a diet of lean meats and fish, fresh fruits and vegetables, and whole grains leads to clearer skin and a lower risk of acne.
Are you ready to give dairy free living a try?
Product Substitutes for
Your Dairy Free Life!
Your Dairy Free Life!
The three most common forms of dairy consumed are milk, cheese, and butter. For each, there are delicious substitutes that will have you living a longer, healthier, dairy free life in no time!
Of course, there are various soy- and nut-based products available as dairy substitutes. Our focus, though, is on products that fit our soy free, nut free lifestyle.
Rice, coconut, oat, hemp and flax milks are some of the more common milk substitutes available. Milks made from hemp and flax have a stronger flavor than those made from rice, oat, or coconut. These milks have a sweeter, milder flavor. Rice and coconut milks seem to be more palatable for adding to breakfast cereals, while those with strong flavors can add depth to recipes like breads and muffins.
For cheese substitutes, Daiya dairy free vegan shreds win hands-down! This shredded “cheese” product melts and stretches like real cheese, and the taste is surprisingly comparable.
Earth Balance Natural Buttery Spread makes and excellent butter substitute and can also be used for baking! You can check out my review of Earth Balance dairy free products for more info.
Of course, there are various soy- and nut-based products available as dairy substitutes. Our focus, though, is on products that fit our soy free, nut free lifestyle.
Rice, coconut, oat, hemp and flax milks are some of the more common milk substitutes available. Milks made from hemp and flax have a stronger flavor than those made from rice, oat, or coconut. These milks have a sweeter, milder flavor. Rice and coconut milks seem to be more palatable for adding to breakfast cereals, while those with strong flavors can add depth to recipes like breads and muffins.
For cheese substitutes, Daiya dairy free vegan shreds win hands-down! This shredded “cheese” product melts and stretches like real cheese, and the taste is surprisingly comparable.
Earth Balance Natural Buttery Spread makes and excellent butter substitute and can also be used for baking! You can check out my review of Earth Balance dairy free products for more info.
Now to This Week's
Helpful Trivia Question!
Helpful Trivia Question!
The Question: What is the #1 natural foods source of Vitamin D?
The Answer: Chinook (or King) Salmon with 102% of our recommended daily allowance in a 4-ounce serving!
Now, if you’re wondering how to make delish, affordable dairy free dishes, try these!
Gluten Free Gigi’s Favorite
Dairy Free Recipes:
Dairy Free Recipes:
~g~
Up next on GlutenFreeGigi.com
Tuesday continues our series of exciting posts for August with more fun “How To” videos!
Thursday, I’ll serve up another informative A Side of Science to help keep you informed about issues affecting those of us with special diets!
As always, thanks for stopping by! I love hearing from you, so don’t forget to leave comments and questions below!
Enjoy the rest of the week...
xo,
Gluten Free Gigi
P.S. – Did you see the first ever Gluten Free Gigi video?! I’ve created a fantastic savory dish as my entry to “Spar for the Spurtle” with Bob’s Red Mill Steel Cut Oats! Check out the video, and please “Like” it so that Bob will invite me to cook for him in Oregon!
Thursday, I’ll serve up another informative A Side of Science to help keep you informed about issues affecting those of us with special diets!
As always, thanks for stopping by! I love hearing from you, so don’t forget to leave comments and questions below!
Enjoy the rest of the week...
xo,
Gluten Free Gigi
P.S. – Did you see the first ever Gluten Free Gigi video?! I’ve created a fantastic savory dish as my entry to “Spar for the Spurtle” with Bob’s Red Mill Steel Cut Oats! Check out the video, and please “Like” it so that Bob will invite me to cook for him in Oregon!
Don’t take my word for it...
Check my sources:
Check my sources:
Mayo Clinic
Go Dairy Free
The American Journal of Clinical Nutrition, August 2007, vol. 86, p. 107-115.
Clinics in Dermatology,November 2010, vol. 28, issue 6, p. 598-604.
Go Dairy Free
The American Journal of Clinical Nutrition, August 2007, vol. 86, p. 107-115.
Clinics in Dermatology,November 2010, vol. 28, issue 6, p. 598-604.
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