Replacing Milk Products in Cooking For Lactose Intolerants

I have lactose intolerance and I have not drank milk for last 15 years. If I drink a cup of milk or have any recipe made up of milk as the main source, I have problems in my gut. I know that if I will not drink milk or consume dairy products, I will have problems with calcium deficiency but fortunately, I don't have any problems eating curd and I get my calcium from that. I am able to consume all types of recipes made in curd but seriously I am not able to consume any thing cooked in milk. This was all about me but there are several other people in the world who have problems with not only milk but with most dairy products like butter, ghee, cheese, curd, yogurt, everything and for them, I have created a short article in which lactose intolerants can learn that what really is lactose intolerance and how they can replaced milk and other dairy products with other calcium rich foods, so read on...

It is very clear that a healthy and balanced diet is not complete without the necessary input of calcium, protein, fats, carbohydrates, and phosphorus which are provided by milk and its derivatives. Furthermore, if these are not enough, you can find other enriched products in the supermarket that improve the assimilation of these elements or incorporate supplements that increase their benefits. Fermented dairy products are essential for strengthening of our intestinal flora, which in developed countries is usually destroyed by the overuse of steroids and antibiotics or other natural factors such as aging or due to environmental factors like increased pollution or human factors like adulteration. Though there are plenty of health benefits of dairy but then also there are so many people who suffer from lactose intolerance and are unable to include milk products in cooking and therefore suffer from calcium deficiency but this problem can be sorted out by replacing milk or dairy products with other foods that provide the same amount of calcium.

There are cases of people with milk intolerance due to the presence of lactose and this is the carbohydrate contained in milk and products derived from it. Lactose is a type of "sugar" consisting of 2 monosaccharides namely glucose and galactose. Lactose intolerance occurs because in people who for genetic reasons missing or have an insufficient amount of lactase enzyme in their digestive system. This inadequacy or lack of enzyme synthesis determines inadequate lactose from milk and lactose remains in the intestine is split by attracting water and finally by the intestinal flora or bacteria in the large intestine to produce a series of abdominal discomfort such as stomach pain, diarrhea, and flatulence. In cases of lactose intolerance, it becomes very important to replace milk and dairy products like yogurt and cheese with lactose-free milk and its derivatives in cooking and for making different recipes.

Contrary to popular belief, lactose intolerance affects most of the world's population: 75 percent of population in the world does not produce enough enzyme to process lactose. Lactose intolerance occurs primarily in American Indians, Asians, and blacks that do not include milk in cooking because their body rejects it. Though milk is an important product in the diet, it is not necessary to drink it in case of lactose intolerance, but milk is highly recommended for people having calcium deficiencies, but if not tolerated, can be replaced by different other foods such as broccoli containing loads of calcium, nearly 74 mg of calcium is available in a single cup of cooked broccoli.

Not only brocolli but you can also replace dairy products and milk with:

• Tofu

  Salmon

  Turnip greens

  Rhubarb

  Sardines

  Spinach

  Okra

  White beans

  Baked beans

  Bok choy

  Peas

  Brussel sprouts

  Sesame seeds

  Almonds

  Collard greens