Sherbet
For those who crave a sweet, frozen treat but want to avoid the lactose in ice cream, sherbet presents a lower-lactose alternative. Containing about 4 to 6 grams of lactose per cup, sherbet can satisfy that dessert craving without the heavy lactose load. It’s also a reminder to be mindful of hidden lactose sources in the diet.
Choosing sherbet or even lactose-free ice or sorbet can provide a delicious end to a meal without the discomfort associated with lactose intolerance. It’s an example of how making informed food choices allows indulgences even within a lactose-intolerant diet.
Seafood for Calcium
Seafood is another excellent source of calcium, especially for those who are lactose intolerant. Small, soft-boned fish like sardines are particularly rich in calcium, offering more than 300 mg in just a 3-ounce serving. Salmon and tuna are also high in calcium and provide the added benefit of omega-3 fatty acids, which are essential for heart health.
Incorporating seafood into your diet not only helps with calcium intake but also supports a healthy, varied diet. It’s a tasty way to ensure you get the nutrients you need without relying on dairy products, making it especially valuable for those managing lactose intolerance.
Lactose intolerance doesn’t have to limit the enjoyment of food or compromise nutritional intake, especially calcium. By choosing lactose-free dairy options, incorporating plant-based milk, selecting specific dairy products like yogurt and hard cheeses, enjoying low-lactose desserts like sherbet, and emphasizing calcium-rich vegetables, fortified foods, and seafood, individuals with lactose intolerance can enjoy a diverse and nutritious diet. These strategies not only help avoid the discomfort associated with lactose intolerance but also ensure a balanced intake of essential nutrients, fostering overall health and well-being. Remember, every individual’s tolerance to lactose can vary, so it’s necessary to listen to your body and adjust your diet to maintain comfort and health.
References:
[1] https://www.tandfonline.com/doi/abs/10.1080/07315724.2001.10719029
[2] https://nap.nationalacademies.org/resource/13050/Vitamin-D-and-Calcium-2010-Report-Brief.pdf
[3] https://pubmed.ncbi.nlm.nih.gov/3138908/
[4] https://www.sciencedirect.com/science/article/pii/S002203028282198X
[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/2257045/nutrients
