Many people who suffer from lactose intolerance (lactose is the sugar found in dairy products) have decided to eliminate any type of dairy product from their diet. However, experts are recommending that eating yogurt can be beneficial for lactose intolerance sufferers. Why? It contains on average about 30% less lactose that other dairy products. A fermentation process that uses different bacteria to breakdown the lactose makes yogurt. These live probiotics and bacteria are able to survive until reaching the intestines and aid in digesting the leftover lactose.
Yogurt is rich in calcium, Vitamins A, B2, B3, B12 and high in proteins. It also provides small amounts of other nutrients such as zinc, phosphates and magnesium. Daily consumption helps to reach the daily nutritional requirements recommended for calcium to help maintain bone density.
Even though it might be difficult to obtain the needed daily requirements of calcium by eliminating all dairy products, but by eating a smaller portion of yogurt daily can be the solution. For example, a small portion of plain yogurt provides 142 mg of calcium for every 100gr consumed. This can be a suitable substitute for those who are lactose intolerant, so they can reach their daily calcium requirements. For semi-sedentary adults, it is recommended to have 1000 to 1500 mg daily and for children and teenagers between 400 to 1300mg daily.
It is highly recommended to eat 2 to 3 portions of dairy products daily; this amount is generally increased in certain stages in our lives such as during pregnancy, breast-feeding, menopause and for elderly ones. For those who suffer from lactose intolerance, the best way to eat these portions is yogurt, as it only contains 4 grs of lactose per portion as compared with 12 grams of lactose per portion of whole milk.
Yogurt can be enjoyed anytime of the day, it can be used on your breakfast cereal instead of milk or as a dessert mixed with fresh fruits of berries. Another practical way is to incorporate yogurt into your diet is using it in a sauce for your pasta dishes or in your salad dressings. Also, you can substitute yogurt in your baking recipes for other dairy products or in your daily smoothies.
Another alternative to enjoy this wonderful food product that is easily accepted by adults, those with a sweet tooth and young children alike is frozen yogurt. This is a great substitute for traditional ice cream during the warmer summer months. It can also be the main dessert for weekends, special celebrations or anytime of year.