Healthy Dieting

Fat-free dairy products products, the second main component of the polish foods group, are a fabulous source of nutrients — calcium, potassium, phosphates, protein and many other vital vitamins and minerals. All too often these days, though, these important foods are left out of the diet. It’s very common to hear people — even doctors — claim that ‘milk is only for baby cows, not for humans’, or ‘dairy products are mucus-forming and cause sinusitis’.

I disagree with these sentiments entirely: read on, and you will soon see why.

Fat-free dairy

Eat your heart out!

I’m always gratified when my patients react with delight to the news that they should be eating large quantities of fat-free dairy products. Sometimes these are patients who have been led to believe that dairy is tad for them’ or ‘mucus-forming’; other times it’s people who have steered clear of dairy in the belief that it’s fattening. I promise that if you stick to fat-free products you will not gain a single gram of unwanted flab. Note that cheese, even slimmer’s cheese, is packed with fat, and should be avoided entirely. Here are some delicious ideas:

• Use buttermilk, which has a rich creamy texture, instead of butter or mayonnaise. It’s delicious poured over a baked potato, added to mashed potato in place of butter, or mixed half-and-half with plain fat-free yoghurt in a potato salad.
• Pour cold plain fat-free yoghurt over hot stewed apples for a delightful contrast of flavours.
• For a really rich flavour, use fat-free milk rather than water when making oats porridge.
• Make a fruit ’smoothie’ by blending together one or two fresh fruits with fat- free yoghurt and honey.
• End your meals with that most convenient snack food — a tub of fat-free fruit yoghurt.
• Instead of serving fresh strawberries with cream, smother them with fat-free strawberry yoghurt.
• Beat together buttermilk and caster sugar to make a decadent topping for pears poached in cinnamon syrup.
• To make a double-thick hot chocolate drink, mix together fat-free milk, a table‑spoon of fat-free milk powder and a tablespoon of Nesquick. Microwave on high for about a minute until hot and foamy.
• Instead of adding cream or coconut cream to curries, use a carton of butter‑milk. Don’t allow the curry to boil, as buttermilk separates at high temperatures.
• Top baked potatoes with fat-free cream cheese blended with finely snipped chives and a touch of buttermilk for extra creaminess. Try adding fresh garlic, finely chopped onion and a few capers for extra bite.

Lactose intolerance

The main fear when it comes to diary products is of lactose intolerance. This is an unpleasant disorder that causes severe flatulence and violent diarrhoea of an unpleasant odour and appearance immediately following ingestion of any dairy products.

We all have an enzyme called lactase in our stomachs. This en_zyme cleaves the sugar contained in dairy products into absorbable arts If you are lacking in the enzyme (lactose intolerant), the dairy _sugar in question stays whole and cannot be absorbed through the _gut wall. As a result, it ’sits’ in the gut, attracting and accumulating large amounts of fluid from the body and inducing immediate and violent diarrhoea. Often, lactose intolerance is hereditary — it is found most commonly in this country, for example, in the black population.

Lactose intolerance can also be induced, and this happens when you go for long periods of not eating or drinking any dairy products. When this happens, the lactase in your stomach assumes that it is no longer needed and begins to fade away.

The enzyme can also be ’sloughed away’ by stomach disturbances such as chronic spastic colon (where there are alternate bouts of diarrhoea and constipation with inflammation) during a gut disease, or following abdominal surgery. It is very common to have transient lactase deficiency after bouts of sickness involving the gut, such as E. coil, dysentery, and so on. Because there is so much diarrhoea and bowel activity, the little enzymes nestling in the lining of the gut are ‘washed away’, causing a lactase deficiency. More often than not in this case, the lactase is soon replaced and the bowel resumes its normal healthy function (with the help of a dietician!).

In my practice I have found that many people who have been eating unbalanced diets, or who have had stomach disturbances such as chronic spastic colon, have developed lactase deficiency. After slowly re-introducing dairy products into the diet, they resume lactase function with no problems at all!

However, it’s important to stress that if there is a genetic component to your lactase intolerance, and/or your body is not producing any lactase at all, you should eat only fermented dairy products that have had their dairy sugars broken down into absorbable parts. These products are the ‘cultured’ dairies, which have a sour flavour due to the cleaving of their dairy sugars. They include all the yoghurts, amasi (sour milk), buttermilk and sour cream.

You may also have heard that the protein in milk causes ‘leaching’ of calcium, so the calcium in milk is ‘worthless’. (Calcium leaching occurs when there is excess protein in the body and it attempts to rid itself of this excess, leading to huge losses of calcium via the urine.) This does not happen on the Diet, because the protein content of the rest of the diet is low enough to allow for absorption and deposition of calcium for the bones.

On the Diet, you are encouraged to eat lots of fat-free yoghurts, fat-free milk, buttermilk, fat-free cottage cheese and fat-free milk powder. These products will not make you fat! Do ensure, however, that they are truly fat free.

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