Do you start feeling "off" anytime you consume dairy-rich foods? Do you find your stomach turns at the mere thought of drinking milk? If so, you are not alone. Many Type 2 diabetics have these sentiments and sadly it turns them off dairy products entirely. While not all dairy products are healthy …
- a glass of skim milk is packing nearly 10 grams of sugar, and likewise,
- ice cream is rich in both saturated fat and sugar;
there are some dairy products worth consuming. Greek yogurt, for instance, provided you purchase a plain variety is low in sugar, high in protein, and a terrific source of calcium. Cottage cheese as well provides a slower digesting source of protein that will keep your body repairing and rebuilding muscle tissues.
So how can you deal with lactose intolerance? Here are a few tips on how to cope …
1. Look For Lactose-Free Alternatives. While you will not find lactose-free alternatives for all the dairy products you may want to include in your eating plan, it is worth checking around for any potential low lactose options available.
You can find low lactose milk for instance, and since lactose is the milk sugar found in regular milk, this can make it a more appropriate beverage for those who have been diagnosed with Type 2 diabetes.
Likewise, you can also find lactose-free protein powder as well, and protein powder is one of the best ways to help boost your overall protein intake for the day.
2. Try A Digestive Enzyme. Another option for diabetic and non-diabetics who are intolerant to lactose is to try a high-quality digestive enzyme. These enzymes can provide the lactase needed to help break down and digest the lactose, thus making it possible for you to consume dairy in your eating plan.
Digestive enzymes may also contribute to combat bloating or gas, as well as any other bowel related issues you may be having, so they are worth checking.
3. Limit How Much Dairy You Consume. Finally, if you are going to add dairy to your diabetic eating plan, watch how much dairy you are taking in. Start slowly, adding a bit of dairy here and there. A few tablespoons of milk in your coffee for instance or a quarter cup of Greek yogurt with your berries.
Some people will only experience negative reactions when they consume higher levels of dairy-rich foods, so learn your limits. Then abide by them to ensure dairy consumption does not become a problem for you.
There you have three main points to remember when dealing with lactose intolerance. Just because you suffer does not mean you need to totally avoid dairy, or be in pain every time you add it to your eating plan.