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FALL 2017
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More than 84 percent of children believe good sportsmanship is the most important value in their sporting experience.
DAIRY
FREE:
THE
INS & OUTS
By // Stacy Barry
T
here are a variety of reasons
people make the switch to
a dairy-free diet. For some,
it’s the discovery that they or
someone at their dinner table
has a milk protein allergy or is
lactose intolerant. For others, it’s a shift
to a vegetarian/vegan lifestyle due to
environmental or animal welfare concerns.
Add to that a growing number of
health conscious (particularly those trying
to reach or maintain a certain weight) who
believe the fat and calories from milk-
based products aren’t necessary because the
same nutrients can be obtained from plant-
based sources, and you have a lot of people
wanting to know how to go dairy-free and
still cook and consume nutritious meals.
Obviously, simply including or
eliminating a food group from your diet
doesn’t make it healthy.The key, according
to Lindsey Manz, registered dietician with
Banner Health in Arizona, is balance.
“A person can have a very healthy, well-
balanced diet that contains dairy,” she says.
“A person could also have a very healthy,
well-balanced diet that doesn’t contain
dairy at all.”
As with most major dietary changes,
switching to a dairy-free lifestyle doesn’t
have to be difficult—however, there are a
number of things to consider. Manz says
the way you do it often depends on why
you’re doing it.
INTOLERANCE VS. ALLERGY
When someone is lactose intolerant, their
body is unable to digest the milk sugar
known as lactose.This inability doesn’t
set off an immune system response, but
rather causes symptoms of discomfort
and inconvenience, such as mild stomach
cramping, bloating, and digestive responses
such as excess gas and more frequent trips
to the restroom.
According to Manz, people with lactose
intolerance may need to go totally dairy-
free, but often can try lactose-free versions
of their favorite dairy foods, now readily
available at the grocery store, or simply
switch the kinds of dairy they consume.
“Some cheeses have naturally lower
lactose levels than others, so people with
a less severe intolerance may be able to
tolerate small portions of aged cheeses or
yogurt,” she says.
In addition, “the lactase enzyme, which
digests lactose and is absent in lactose
intolerant people, is available over-the-
counter so those affected can still enjoy
their dairy while limiting the side effects.
Milk allergies, on the other
hand, do involve an immune system
response, and have symptoms which
can include vomiting and diarrhea,
hives and rashes, abdominal pain and
cramping, and breathing difficulties
from wheezing to anaphylaxis, that
vary in severity among sufferers.
While it’s usually necessary for this
population to avoid dairy altogether, Manz
says there are plenty of dairy-free versions
of favorite foods on the market. Examples
include milk alternatives; soy yogurt; ice
cream made from rice, coconut or nut
milks; vegan “cheeses” and butters; coconut
creamers; and processed products, such as
pizzas that are dairy-free.
VEGETARIAN AND
ANTI-DAIRY DIETERS
When people choose to give up a food
group, others around them assume they’re
also sacrificing certain vital nutrients.
