Lactose Alternative Products
Published October 16, 2013 12:57
Lactose is the natural sugar found in cows, goat, sheep and human milk. Lactose intolerance is a condition of an inability to digest milk and milk products due to an absence or deficiency of the enzyme lactase. The severity of lactose intolerance differs from person to person and lactase production can also decrease with age. For some, milk and dairy products must be eliminated completely, while for others they only need to be restricted.
Going lactose-free can often be difficult with all of the hidden dairy-derived ingredients often found in food products. This can make reading ingredient lists confusing. The table below highlights suitable substitute products for lactose rich foods.
|LACTOSE FOOD||SUBSTITUTE PRODUCTS|
|Milk||Soy milk, rice milk, almond milk, coconut milk beverages, Lactaid (or similar product)|
|Butter, ghee||Soy margarine, canola, olive oils|
|Butter milk||Soymilk (1 cup) combined with apple cider vinegar or lemon juice (1 T), plain soy yogurt|
|Cream (light)||Dairy-free soy coffee cream, soymilk (1 cup) mixed with melted dairy-free soy margarine (1/4 cup), whole coconut milk, soymilk (1 cup) mixed with soymilk powder (1/4 cup)|
|Cream (heavy)||Cream of Coconut|
|Cheese||Vegan cheese, soy cheese, aged hard cheese (low lactose levels)|
|Yogurt||Soy yogurt, lactose free yogurt|
|Ice cream||Rice milk ice cream, coconut milk ice creams, lactose free ice creams, sherbet, sorbet|
A nutritional concern with a reduced lactose, or lactose-free diet is maintaining adequate calcium levels in ones diet. One cup of milk, 8oz of yogurt, and 1.5-2oz of cheese equals 1 serve of calcium (300mg). The table below highlights rich sources of calcium from non-milk based products:
|3oz sardines with edible bones = 270mg||1 tbsp of tahini = 64mg|
|3oz salmon with edible bones = 205mg||1 cup of fortified soy milk = 300mg|
|24 almonds = 74mg||1 cup of fortified rice, almond milks = 283mg|
|1 cup of boiled broccoli = 89mg||½ cup tofu = 258mg|
|1 cup of canned pinto beans = 102mg||1 cup of fortified orange juice = 300mg|
USANA PROVIDES A CALCIUM SUPPLEMENT THAT ASSIST WTA PLAYERS OBTAIN THEIR CALCIUM REQUIREMENTS PER DAY
Thanks to Susie Parker Simmons, MS, RD, MED
Sports Dietician and Physiologist
WTA Sports Nutrition Advisor
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