In this article we will be discussing about lactose free diet that will help a lot to the people who have lactose allergy. Millions of the Americans avoid pouring the regular milk over the cereal or into thee coffee because they get worry about the lactose intolerance symptoms. Such people cannot digest the lactose, which is the sugar naturally found in milk.
Most people with the lactose intolerance can enjoy the minimal servings of the dairy products that contain a very small amounts of the lactose, like as cheese, yogurt, and the butter.
Lactose free diet:
As milk is the leading food source of the calcium and the vitamin D, if you eliminate the dairy products from your diet, it will make difficult to get enough of the nutrients that are so important for the bone health. Dairy products are the naturally high in the calcium and some other essential nutrients and many dairy products are fortified with the vitamin D.
Lactose free cow milk and the dairy products with added lactase are good alternatives because they provide the same nutrients as the regular milk.
Lactose free cow’s milk is treated with an enzyme known as the lactase, which ensures that the milk sugars are broken down into the simpler sugars. Lactose free cow’s milk is comparable to regular cow’s milk because it is protein rich and has a similar nutritional profile as overall. The number of the calories in lactose free milk depends on the percentage of fat in milk.
Most people can not taste the difference between lactose free cow’s and regular cow’s milk, and make it a popular beverage choice. Like regular cow’s milk, the lactase free cow’s milk is available in the conventional and organic varieties. Are you concerned about getting enough calcium? Lactose- ree cow’s milk has the same amount of the calcium as regular milk.
Lactose Free diet 1 percent Low Fat Milk:
One of the lactose free diet is Low fat milk.
Per cup, lactose free 1% low fat milk contributes eight grams of high-quality protein, 0 grams fiber, 2.5 grams of fat (1.5 grams of saturated fat), 13 grams of the carbohydrate, 370 milligrams potassium, 300 milligrams calcium, 27 milligrams of magnesium, and 0.9 micrograms of B12 and is usually fortified with the vitamins A and D.
In addition to lactose-free cow’s milk or dairy products, there are other lactose-free breakfast options that can help you get the nutrients you would normally get from dairy. For example, when the traditional milk can not be a part of your diet, there are lactose free alternative beverages known as milks soy, almond, rice, and the oat .that you can try with the breakfast or in your breakfast recipes. Soy milk has largest amount of the protein and is more nutrient rich than other alternatives.
Soy Milk, lactose free diet:
It is usually made with the filtered water, whole soybeans, and the evaporated cane juice. Soy milk contributes about 8 grams of high quality protein, 1.5 grams fiber, 3.5 grams fat (0.2 of grams omega 3 fatty acids), 11 grams of carbohydrate, 290 milligrams of potassium, 61 milligrams of calcium (sometimes fortified with more calcium), 61 milligrams of magnesium, and is usually fortified with the vitamin D, B12, calcium, and the riboflavin.As it is the lactose free diet so it will not harm you in any way.
Almond Milk lactose free diet :
It is usually made with purified water, evaporated cane juice, and the almonds. Almond milk contributes about 1 gram of protein, 1 gram of fiber, 2.5 grams fat, 8 grams carbohydrate, 180 milligrams of potassium, and is fortified with the calcium, and vitamins D, A, and vitamin E.
Rice Milk lactose free diet:
It is usually made with filtered water, organic brown rice, the saf flower/ canola oil, and the sea salt). Rice milk contributes about 1 gram of the protein, 0 grams fiber, 2 grams fat, and is fortified with the calcium and vitamin D.
Oat Milk lactose free diet:
It is usually made with hulled oat fragments, filtered water, and some other grains and beans. Oat milk contributes about 4 grams of theprotein, 2 grams fiber, 2.5 grams fat, and 21 grams carbohydrates, and it is usually fortified with the vitamins A and D, calcium, and the riboflavin.
Lactose Free diet, the Breakfast Ideas
Here are some tasty ways to enjoy the nutritious and delicious breakfast.
Make a smoothie by blending frozen fruit, one banana, soy or almond milk, and soy yogurt. As soy is naturally rich in the protein, magnesium, and calcium, it can be part of the nutritious breakfast.
Do toping of your breakfast eggs or omelet with the shredded or sliced soy cheese or lactose free dairy cheese. Soy cheese containing the casein, which is milk protein, seems to melt in better way. Flavors include mozzarella, cheddar, and the Jack, depending upon its brand.
Make a yogurt parfait using the soy yogurt or lactose free yogurt, fresh or frozen the fruit, and nuts or granola sprinkled on the top. A great nutritional substitute for the milk or dairy, some soy yogurts are fortified with the calcium and vitamin D, and each 6 ounce serving has about 4 grams of the protein.
Make Hot Cereal Creamy:
Replace the traditional milk with lactose free cow milk, soy milk, or the almond and rice milk when you are making theoatmeal and other hot cereals. Plain or the vanilla flavored soy both work well.