Regular milk drinkers who reduce their milk consumption may experience deficiencies in calcium and vitamin D.
Milk is a vital ingredient in Indian cuisine, contributing versatility to numerous items. Yet, it’s important to be cautious, as excessive milk consumption can lead to various health issues. Is removing milk from your diet entirely necessary? And what are the potential effects on your body if you decide to abstain for a month?
As per reports, reducing milk consumption may lead to temporary bloating and gas. Lower calcium intake from milk can impact your bone health negatively. On a positive note, skin issues related to dairy sensitivity tend to get better.
In a media interaction with the Indian Express, Dr. Bhatnagar highlighted the potential need for adjusting nutrient intake because milk is a source of vital protein and vitamins. He stressed the importance of understanding that individual responses vary and recommended consulting a healthcare professional before making significant dietary changes.
According to Dr. Bhatnagar, if you experience lactose intolerance, cutting out milk can ease digestive discomfort. For those contemplating dairy-free diets for ethical, environmental, or health motives, it’s essential to seek out alternative options. If milk is a major source of protein and calcium, it’s wise to ensure balanced nutrition through substitutes or supplements. Consulting a dietitian before making substantial dietary changes is a prudent step to take.
Below are some of the foods one should consume instead of milk:
Plant-Based Milk Options: Consider plant-based milk options like almond milk, soy milk, oat milk, coconut milk, or rice milk. These alternatives are frequently enriched with essential vitamins and minerals, including calcium and vitamin D.
Leafy Greens: Include calcium-rich foods in your diet, such as leafy greens (kale, spinach, collard greens), broccoli, and fortified foods like cereals.
Nuts and Seeds: Enjoy calcium-rich snacks like almonds, chia seeds, and sesame seeds, which are excellent sources of this essential mineral.
Fish: Fatty fish such as salmon and sardines offer not just ample omega-3 fatty acids but also a significant dose of vitamin D.
Fortified Foods: Consume fortified foods that contain calcium and vitamin D, including fortified orange juice, plant-based milk, and cereals enriched with these nutrients.
To sum up, prioritise meeting calcium and vitamin D needs, regardless of milk consumption. Consult a healthcare professional or dietitian for a balanced dietary plan.
