Connect with us

Health & Fitness

7 Dairy Foods That Are Easier to Digest

Published

on


– Nutrition –

Because lactose intolerance or sensitivity is so common, we recommend dairy products that pose fewer digestive difficulties. These are the ones we reach for most often.

1. Greek yogurt

Because it’s been fermented and strained, Greek yogurt is lower in lactose and easier for most people to digest than a glass of cow’s milk. Most Greek yogurts also contain probiotics that help increase the good bacteria in your gut. (For more on their health benefits, see “Everything You Need to Know About Probiotics”.)

2. Kefir

Similar to a thin yogurt, kefir is also fermented and rich in probiotics. Though goat- and cow’s-milk kefir are already low in lactose, you can also make a lactose-free version with coconut water or fruit juice.

3. Butter

Butter is made by removing the liquid component of cream, resulting in a final product that’s approximately 80 percent fat, with a low lactose content. Be sure to choose organic — any toxins or antibiotics will be concentrated in the animal fat — and grassfed, which contains higher levels of health-promoting omega-3s and conjugated linoleic acid (CLA). (For more on CLA, see “CLA: Can This Fatty Acid Help You Lose Weight?”.)

4. Ghee

Ghee is butter that’s been clarified to produce an animal fat that’s even lower in lactose and casein — and its smoke point is higher than butter’s, making it useful for cooking.

5. Heavy cream

Like butter, heavy cream is a high-fat product that contains almost no lactose — so if you’re dairy sensitive, you may still be able to tolerate a splash of cream in your coffee.

6. Aged cheeses

The bacteria in cheese break down some of the lactose as the cheese ages, meaning Parmesan, sharp cheddar, Manchego, and similar varieties can often be tolerated by those with dairy intolerance. (For more on the joy of cheese, see “The Joy of Cheese”.)

7. Goat’s milk

Higher in omega-3s and CLA than cow’s milk, goat’s milk contains less lactose and more prebiotics, which benefit your microbiome.

This originally appeared as “6 Reasons to Choose Full-Fat Dairy” in the June 2020 print issue of Experience Life.

Source link

Continue Reading
Comments

Health & Fitness

Small Shifts to the USDA Dietary Guidelines

Published

on

The recent updates to the USDA nutrition guidelines recommend lowering sugar and alcohol intake and opting for breastfeeding over infant formula.

Every five years, a government-appointed committee draws up a national healthy-eating menu. Since the first Dietary Guidelines for Americans was issued in 1980, this nutritional advice has been broadly focused on our health, but it also affects food-stamp policies and school-lunch menus.

It influences processed-food formulations for the food-manufacturing industry, as well — and this is where politics and big business enter in.

More than half of the members of the panel formulating the 2020–2025 guide have food-industry ties. And those involved in adding first-ever advice for pregnant mothers and toddlers are all connected to baby-food makers.

“My concern is that these guidelines, heavily influenced by the food and beverage industry, will dictate what kinds of food are offered at schools and set the eating habits of children, particularly Black and brown children, for the rest of their lives,” says pediatrician Yolandra Hancock, MD, an obesity expert at George Washington University’s Milken Institute of Public Health.

Despite her own reservations, Marion Nestle, PhD, MPH, author of Food Politics: How the Food Industry Influences Nutrition and Health, has been pleasantly relieved by this panel’s work. “I was concerned about this when the committee was first appointed because so many of the members had worked with companies making products high in sugar, salt, and fat. But the committee surprised me. It stuck to the science and came out with recommendations quite consistent with previous recommendations, but even more restrictive.”

Among the new guidelines:

  • The committee reduced the recommended limit for alcoholic drinks from two to one daily.
  • The panel advised lowering daily consumption of added sugars by 40 percent, cutting intake from 12.5 to 7.5 teaspoons, or a maximum of 120 calories or 30 grams.
  • For the first time, the guidelines recommended breastfeeding versus infant formulas, stating that being breastfed “may reduce” the risk of obesity, type 1 diabetes, and asthma.

For her part, Nestle — who served on the 1995 committee — recommends the dietary guidelines be taken with a grain of salt compared with our own intuitive common sense.

“I always have concerns about the guidelines’ increasing complexity — it’s now 835 pages,” she says. “From my standpoint, [journalist] Michael Pollan’s seven-word mini-haiku takes care of things quite nicely: ‘Eat food. Not too much. Mostly plants.’”

Source link

Continue Reading
Advertisement

Top Stories