Dairy products and their substitutes .. What are their health benefits?

Dairy and dairy products are foods from livestock milk from cows, sheep or other mammals, from which we extract cheese, yogurt, butter and cream, which are part of the weekly meals in Arab cuisine.

* What is the use of dairy products?

Regardless of its delicious taste, we eat dairy products because they provide us with a range of nutrients: – They are a good source of protein that helps us to grow and fix glitches.- It is also a source of calcium that helps us maintain and grow bones and gives them strength and health.- Contains an ingredient Iodine is important for the nerves and the brain to function and obtain healthy skin.- Provides us with vitamin B12 that supports the work of healthy red blood cells and the work of nerves.- Provides us with vitamin B2 (riboflavin), which helps release energy from carbohydrates and proteins. Pay attention to not eating too many products ( Like butter Creams and ice creams) because they contain high levels of saturated fats, but can be eaten in small amounts and sometimes.

* Are there alternatives to dairy products in general?

There are a number of calcium-backed alternatives such as soy drinks, soy yogurt, oats, milk and rice, preferably when purchasing milk substitutes that are unsweetened and those that are backed by calcium. Some people may need to consume milk substitutes for various reasons including: –

Their sensitivity to cow’s milk This type of sensitivity It is an immune response to cow’s milk protein. It is relatively rare for adults, but it occurs mainly for young children. Therefore, individuals who suffer from cow’s milk allergy need to avoid milk and dairy products. Lactose intolerance Lactose intolerance differs from allergy to cow’s milk. The first is a problem with the digestive system, because of which the body becomes unable to digest lactose, a type of sugar found in milk and dairy products. Symptoms of this condition may include bloating and diarrhea. Oftentimes, people with lactose intolerance can consume a small amount of milk while being careful about what they have.

* What kind of dairy and alternatives can we choose?

Although dairy products are an important part of following a healthy and balanced diet, some of them can have a high percentage of saturated fats and sugar. A high-fat diet makes us consume a lot of calories easily, and over time, it can lead To gain weight. Also, the presence of a lot of saturated fats in the diet can cause an increase in cholesterol levels in the blood, which may increase the risk of a heart attack or stroke. Therefore we need to do the following: –

Eat dairy products that contain the least amount of fat. Such as choosing low-fat milk (skimmed or semi-skimmed or 1% skimmed). And choose low-fat cheeses (such as homemade cheese or low-fat quark cheese). And choosing low-fat yogurt. – Eat dairy products that contain the least amount of sugar, like regular yogurt. – Read food labels, they guide us to the amount of fats and sugar in the package, and of course we have to choose dairy products that contain the least amount of sugar. Saturated fat and salt.
– Consuming the least amount possible, for example you can choose cheddar cheese as it has a strong flavor to make the sauce, and a piece of cheese can be wrapped instead of eating slices, because in this way we consume less than we need.

* Any other advice?

1- If you like a snack or candy, you can add plain low fat milk to some fresh fruits, which is a healthy choice.
2- Use low-fat milk to make custard and pudding [a kind of cream dessert. The main components of pudding are usually milk, starch, semolina and eggs.
3- You can eat low-fat yogurt with fruit, as a healthy alternative to foods like sweets and cakes.
4- You can eat low-fat yogurt and (fromage frog) as an alternative to dairy products, as they are low in fat without losing the flavor.
5- Try to combine dairy products with some of your meals, and you can make chicken tikka slices with yogurt [placed in it for a period of Indian and Pakistani spices and spices and some milk and yogurt], and a thick, fat-free or low-fat labneh can be added to the kebab.
6- Try eating tasakiq, which is a sauce that is greased or dipped in grilled meat. It consists of yogurt mixed with grated cucumber, salt, garlic, olive oil, lemon juice, mint and black pepper.
7 – Try eating a cup of low-fat milk as a snack or to help in your irrigation after doing exercises. This cup contains naturally high-quality protein and contains vitamins and minerals that can enhance hydration and compensate for what you lose through sweating (from sodium)., As well as helping muscles to do their job, and supporting bone health (from potassium and calcium).