Diary free Diet

We are led to believe that milk and other diary products are an essential and healthy component of a balanced diet and that reduction or avoidance will lead to nutrient deficiency, namely calcium. However, there is much evidence to support the reduction or avoidance of dairy products even if you are not allergic to them. Health problems resulting from diary begin with modern farming, breeding and processing methods. For example, hormones and antibiotics are finding their way into your milk, pasteurization destroys numerous essential enzymes, and the removal of butter fat, as in skim milk, reduces the ability of the body to absorb and utilize the nutrients in the milk and also removes the fat soluble vitamins.

Lactose intolerance

Lactose intolerance is a general description used for people who cannot easily digest lactose, a sugar found naturally in milk. Lactase, the enzyme in the digestive system that helps break down lactose, declines from the age or two. Symptoms may include abdominal pain, gas, cramping, bloating, diarrhea or constipation. Symptoms may occur one hour to a few days after diary consumption. Diary products have also been associated with eczema, dermatitis, acne, respiratory mucus congestion and sinus problems. Primary Lactose intolerance is an inherited condition. Levels of intolerance vary, with 90-95% of Asians, Africans and Indians having lactose intolerance, 85% of Aboriginals, 60% of Maoris and Mediterraneans and approximately 15% Caucasians.

Milk allergy

Dairy products contain a protein called casein, which is very hard to digest. Casein is 300 times higher in cow's milk than it is in human milk. True milk allergy to casein will only affect about 3% of the population; however, milk (lactose) intolerance is more widely spread. Dairy allergy appears to be due to the Casein A1 fraction of milk. It is worthwhile attempting consumption of A2 milk in those with demonstrable dairy allergy.

Going Dairy free and reading labels

Ingredients containing lactose	Ingredients containing milk proteins
Lactose	Lactoglobulin
Butter	Casein
Margarine	Lactalbumin
Cheese	Sodium caseinate
Cream
Yoghurt
Whey
Milk solids
Non-fat milk products
Skim milk powder

Calcium is the most abundant mineral in the human body. A massive 99% of it is located in the bones and teeth and the rest is presented in the nerves, muscles and bloodstream where it is needed for the production of nerve signals and muscular energy and is involved in many enzymatic reactions.

It is possible to obtain enough calcium daily from a combination of sources, in particular dark green leafy vegetables and nuts & seeds. It is also important to look at factors which reduce calcium balance, including urinary loss due to caffeine, alcohol, smoking or poor absorption due to a deficiency of stomach acid. Adequate magnesium, vitamin D and weight bearing exercise will help the body retain calcium, while a number of trace minerals have been shown to play essential roles in bone metabolism. Adequate calcium intake will slow the rat of bone loss on older people and may reduce the risk of fracture. However, Australian studies have found that the average daily intake of calcium in 65+ age group was 685mg for women and 796 for men. Considering that the RDI is 1000-1500mg in this age group, supplementation has been shown to slow bone loss in older women by 43% and reduce the risk of fracture by 26%-70%.

Recommended Daily Allowance

Infants 35-550mg

Children aged 1-10 years 800mg

Teenagers 1200mg

Pregnant/breastfeeding women 1300-1500mg

Adult women and men 800- 1000mg

Post-menopausal women 1300-1500mg

Dairy alternatives

What to avoid	Suggested substitutes
milk	Soy milk (preferably organic and Malt free), rice milk, almond milk, goat's milk, sheep's milk
Yoghurt/ dairy desserts	Sugar free soy yoghurt, sheeps yoghurt, goats yoghurt
Cheese	Goats cheese, goats fetta, sheeps cheese, soya cheese
Ice cream	Soya ice-cream, Non-dairy gelati, fruit sorbet, frozen soy desserts
Milk chocolate	Dairy free carob bars (preferably sugar free)
Ready made sauces	Make fresh sauce using corn rice flour and soy milk
Packaged soups	Fresh soups thickened with potato or pulses such as lentils or soup mix
Butter or spreads	Olive oil, flax oil, macadamia oil, sesame oil, soy cream cheese, nut butters or spreads, avocado, tahini, homous
Buttermilk, butterfat	Ghee, coconut milk/cream, copha
Batter (pancakes)	Make with wholemeal flour, eggs, and soy milk
Crackers with milk solids	Ryvita, Salada, rice crackers (check labels)
Malted chocolate drinks	Soy milk, carob, dandelion coffee, chicory
Note on Goat and sheep alternatives Both sheep and goats products contain lactose but in lower levels than cow products. People with mild lactose intolerance are often able to tolerate small amounts of these products. Those with allergies or sensitivities to the proteins in cow's milk will be able to tolerate sheep & goat products.	Tips to diary free eating All above suggestions are available at Coles, Woolworth's, leading health food shops or the health section at any supermarket. Read labels! Notify restaurants when you book that you have special requirements. Margarine commonly contains milk solids. A healthier alternative is olive oil (dip as the Italians do!), avocado, tahini, hummus and nut spreads instead of margarine or butter. Soy cheeses sometimes contain casein. Read the label! Mayonnaise and salad dressings traditionally are made without diary products but many pre-prepared ones now do. Read the label!

Non dairy food sources of calcium

Food, Standard Amount	Calcium (mg)	Calories
Fortified ready-to-eat cereals (various), 1 oz	236-1043	88-106
Soy beverage, calcium fortified, 1 cup	368	98
Sardines, Atlantic, in oil, drained, 3 oz	325	177
Tofu, firm, prepared with nigarib , ½ cup	253	88
Pink salmon, canned, with bone, 3 oz	181	118
Collards, cooked from frozen, ½ cup	178	31
Molasses, blackstrap, 1 Tbsp	172	47
Spinach, cooked from frozen, ½ cup	146	30
Soybeans, green, cooked, ½ cup	130	127
Turnip greens, cooked from frozen, ½ cup	124	24
Ocean perch, Atlantic, cooked, 3 oz	116	103
Oatmeal, plain and flavored, instant, fortified, 1 packet prepared	99-110	97-157
Cowpeas, cooked, ½ cup	106	80
White beans, canned, ½ cup	96	153
Kale, cooked from frozen, ½ cup	90	20
Okra, cooked from frozen, ½ cup	88	26
Soybeans, mature, cooked, ½ cup	88	149
Blue crab, canned, 3 oz	86	84
Beet greens, cooked from fresh, ½ cup	82	19
Pak-choi, Chinese cabbage, cooked from fresh, ½ cup	79	10
Clams, canned, 3 oz	78	126
Dandelion greens, cooked from fresh, ½ cup	74	17
Rainbow trout, farmed, cooked, 3 oz	73	144

a Both calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant foods that would be needed to provide as much calcium as in a glass of milk may be unachievable for many. Many other calcium-fortified foods are available, but the percentage of calcium that can be absorbed is unavailable for many of them.

b Calcium sulfate and magnesium chloride.