Training & Nutrition - Milk replacement?

It has been suggested that I might be mildly lactose intolerant.

If I stop drinking milk do I need to supplement it with anything else?

CE

Yogurt - most of the lactose has been converted to lactic acid. Or cheese (most lactose removed as whey (I think)

It has been suggested that I might be mildly lactose intolerant.

If I stop drinking milk do I need to supplement it with anything else?

CE
Soy milk, I buy the "so good" brand. Meets all your nutritional requirements.
If you still want to supplement the bovine puss, blood and horomones; I have no idea where you'd start.

I don't think you "need' a replacement. But if you want one, besides the soymilk, there are 'nut milks' as well.

Just watch out for allergies. Quite a few are allergic to soy products, and the reaction can be unpleasant...

The one nutrient you might be lacking by removing milk from your diet is calcium. But you can get calcium from other sources ... like Calcium pills, TUMS, etc.

Green leafy vegetables.

Calcium in Milligrams per 100 Calories
-------------------------------------------
Arugula..........................1,300
Watercress...................... 800
Turnip greens.................. .650
Collard greens................. 548
Mustard greens.................490
Spinach........................... 450
Broccoli.......................... 387
Swiss cheese................... 250
Milk (2-percent).............. 245
Green onions................... 240
Okra............................... 213
Cabbage......................... 196
Whole milk..................... 190
Cheddar cheese.............. 179
American cheese............. 160

Viactiv calcium chews are really delicious - I like the caramel and milk chocolate flavors.
I have problems with dairy too. No issues though with yogurt. Big problems with quite a few cheeses, so be careful there. I use "SILK" soymilk, and don't mind the taking the Lactaid pills when I do want to eat dairy. I prefer the tablets versus the chewable pills.

Green leafy vegetables.

Calcium in Milligrams per 100 Calories
-------------------------------------------
Arugula..........................1,300
Watercress...................... 800
Turnip greens.................. .650
Collard greens................. 548
Mustard greens.................490
Spinach........................... 450
Broccoli.......................... 387
Swiss cheese................... 250
Milk (2-percent).............. 245
Green onions................... 240
Okra............................... 213
Cabbage......................... 196
Whole milk..................... 190
Cheddar cheese.............. 179
American cheese............. 160
Not exactly the chart the milk industry wants you to see. The government continues to support their false agenda. Our bodies ability to consume dairy products drops after about age 5. People shudder at the idea of drinking human breast milk, but no problem drinking the milk of another animal. Vegans do not have higher cases of osteoperosis.

Not exactly the chart the milk industry wants you to see. The government continues to support their false agenda. Our bodies ability to consume dairy products drops after about age 5. People shudder at the idea of drinking human breast milk, but no problem drinking the milk of another animal. Vegans do not have higher cases of osteoperosis.


mg Calcium per 100 cal!!. It takes alot of watercress (a pound or two)to add up to 100 cal.

If you are of Northern European descent, then your body is well suited to digesting milk products (evolution has seen to that!). Do you really think that big gov/ corporations and big pharma are in cahoots with farmer Brown (with his dairy cows) down the street?

Besides - Cheese tastes good.

really good.

(ever try Black Diamond Canadian Cheddar?) Yum

Do you really think that big gov/ corporations and big pharma are in cahoots with farmer Brown (with his dairy cows) down the street?
yes

mmm...milk

mg Calcium per 100 cal!!. It takes alot of watercress (a pound or two)to add up to 100 cal.


That was my first reaction as well, until I did the math.
Turns out watercress has a (my own just-invented term follows...) "specific calcium" of 1200 mg/kg.
Which happens to be about the same as for normal milk (1100-1300 mg/kg).

Let's say a normal person drinks 0.3 l of milk a day. That only "needs" to be replaced by 300 g of watercress, or a a similar amount of a combination of several calcium-rich foods.

No, milk is completely dispensable as there are many alternatives. However, milk is not as bad as some people make it out to be. If you're from Northern Europe (ethnically), you should enjoy your milk.
Excellent quality protein, slow carbs and the fat isn't that bad either, if you're drinking semi-skimmed milk.
That said, there are reports of immunological issues following milk consumption, as well as other problems. Get all available facts, and decide for yourself what's best for you.

I rarely drink plain milk these days, but I do drink buttermilk, and I eat plenty of cottage cheese (all low-fat variants).

I for one drink soy milk from time to time (as a milk substitute)... Got off the animal milk because hormones in it caused my skin to grow small acne-like lesions.

But before you'll embrace the soy products 100% and go wild, check out this book's review (FWIW, interesting):

http://www.theomnivore.com/Whole_Soy_Story_BR.html

;)

I'm not a big soy milk fan, but I do like the taste of Silk Chocolate milk in those plastic bottles. I don't like the regular white Silk. (yuck)

Yeah people can definately get plenty of calcium from non-dairy sources, but most of those alternate sources are pretty nasty tasting to me. I like cow products.

m
Do you really think that big gov/ corporations and big pharma are in cahoots with farmer Brown (with his dairy cows) down the street?



There are very few farmer Browns. Mostly they are factory farms, with all the nastiness that term implies.

That was my first reaction as well, until I did the math.
Turns out watercress has a (my own just-invented term follows...) "specific calcium" of 1200 mg/kg.
Which happens to be about the same as for normal milk (1100-1300 mg/kg).

Let's say a normal person drinks 0.3 l of milk a day. That only "needs" to be replaced by 300 g of watercress, or a a similar amount of a combination of several calcium-rich foods.

...clip


Density and volume people !!! The volume of 1 oz of milk is much lower than 1 oz of watercress. 300g of watercress is a LOT of watercress. And, it's out of season.

Silk Soy Milk (Vanilla! Yum)

Density and volume people !!! The volume of 1 oz of milk is much lower than 1 oz of watercress. 300g of watercress is a LOT of watercress. And, it's out of season.

Assuming watercress doesn't have gas bubbles in it, the density should be very close to that of water (probably off by only a few per cent). Same thing with milk...
In fact, most things we eat should end up fairly close to the density of water, as long as it's not hard candy, protein powder or fat chocolate.

Assuming watercress doesn't have gas bubbles in it, the density should be very close to that of water (probably off by only a few per cent). Same thing with milk...
In fact, most things we eat should end up fairly close to the density of water, as long as it's not hard candy, protein powder or fat chocolate.

don't think watercress comes in solid chunks... it's chopped up leaves which does have lots of air between leaves, not to mention that the leaves themselves do have lots of air filled spaces (remember your HS biology classes)

1 cup is 34 grams (see below) meaning that 300grams is almost 9 Cups of watercress... unless you are a cow that's alot of watercress if you are planning on eating anthing else that day... with all that fiber you'll probably be really 'regular' though :)


http://www.nutritiondata.com/facts-B00001-01c20hq.html

The one nutrient you might be lacking by removing milk from your diet is calcium. But you can get calcium from other sources ... like Calcium pills, TUMS, etc.
Actually I think people don't get as much calcium out of milk as they think. Milk contains things that leach the calcium out of your system, so (from what I've read) you only "keep" about 20% of the calcium in the milk.

Vegetables don't have this effect so you "keep" more of it. So broccoli turns out to my a much better source of calcium than milk. Unfortunately, chocolate broccoli is not nearly as yummy as chocolate milk :p Chocolate soy milk is pretty yummy though, but I think it's full of fat (hence the yummyness).

We have a daughter who is allergic to milk (like, she can die -- not just get an upset stomach) so we've been down this road. Her pediatrician suggests soy products ("milk", yogurt, etc.) and to supplement the calcium, TUMS. Also lots of broccoli and other green leafy veggies, which, fortunately, she still likes. So far, so good.

I am skeptical of the claim that milk contains things that leach the calcium out; that's more likely caused by other things in your diet (caffeine is known to have this effect, for example).

As far as cheeses. the older and harder the cheese the less issues lactose wise you will have becasue more of the lactose has been converted by the bateria that "makes" the cheese. By old I mean the agung prior to market...not just stuff inn the back of the fridge.

It has been suggested that I might be mildly lactose intolerant.

If I stop drinking milk do I need to supplement it with anything else?

CE

You probably do not "need" to supplement with something else merely because you eliminate dairy. I do believe in the value of a general vitamin supplement for everyone, but particualrly those who are dieting in any of that term's many permutations.

I am skeptical of the claim that milk contains things that leach the calcium out; that's more likely caused by other things in your diet (caffeine is known to have this effect, for example).
In general, all animal products have things that leach calcium out. My wife is better read on the subject, but there are places in arctic climates where people's main source of calcium is fish bones, and those people have some of the highest rates of osteoperosis of anyone because the calcium is leeched out. But that might be from polution contained in the fish (fish can absorb lots of polution apparently), I'm not sure. Or maybe the whole thing is just something the vegans are pushing to discourage people from buying milk.

Either way, I still think the dark leafy greens (kale and collards) and broccoli are better sources of calcium than milk. Plus they have less fat than milk. They still don't come in chocolate though. :(

soy or rice milk

It takes a lot of vegetables to supply the body's daily need of calcium which is about 1000 mg per day for most people. Milk and other dairy products are the best natural sources of obtaining calcium in the diet. Many are fortified with vitamin D which increases the body's uptake of calcium. Skim milk and lo-fat cheeses and yogurt are the best for overall health. Calcium supplements are what are notoriously bad at providing calcium to the body. A large percentage of what is found in the pills passes straight through the digestive system without being absorbed. They are, however, starting to offer calcium-vitamin D combo supplements that do better.

No, milk is completely dispensable as there are many alternatives. However, milk is not as bad as some people make it out to be. If you're from Northern Europe (ethnically), you should enjoy your milk.

Dairy is absolutely terrible -- for the animals involved. Veal, etc. So no thanks. BTW while I don't drink much "milk", Rice Dream is my favorite. I find soymilk heavy.

It takes a lot of vegetables to supply the body's daily need of calcium which is about 1000 mg per day for most people. Milk and other dairy products are the best natural sources of obtaining calcium in the diet.

Care to back up that statement? The papers I have read indeed stated that green leafy vegs are the best source. And it doesn't even take that much to get your daly requirement. In any case, you can get calcium supplements. Swallowing a pill is all it takes, if you're paranoid about calcium.

Here's a timely reference on the subject of calcium, http://www.westonaprice.org/basicnutrition/mineralprimer.html

I reccomend reading what it has to say on the other minerals such as magnesium, cloride etc. because they all work together.

Regards, Anthony

EDIT: OK, I forgot to add that I make my own bone broths (stock) that I have every day. It's nice in soups or just add a little to whatever savory meat, vegetable dish your cooking for a wonderful flavor. Its very rich in minerals and I reccomend it as an excelent alternative to dairy which is what the origional question was.

1 Cup of milk --> 300mg Calcium... vitamin D fortified for max absorbtion
http://www.nutritiondata.com/facts-B00001-01c21li.html

1 Cup of Brocolli --> 42.8 mg of Calcium --> 7 Cups of brocolli to get as much Calcium as Milk
http://www.nutritiondata.com/facts-B00001-01c20c0.html

1 Cup of Watercress --> 40.8 mg of Calcium --> 7.4 Cup of watercress to get as much Calcium as milk
http://www.nutritiondata.com/facts-B00001-01c20hq.html

to get your DV (1020mg) you can just down 2 cups of milk and get the rest of your DV from the rest of your diet.

you are just not going to be able to get you Calcium DV if you are trying to get it from green leafy vegetable and be able to do an endurance sport like cycling. how are you going to get enough macronutrients.. carbs, fats, and proteins when you are eating 14 Cups of brocolli or watercress a day...

when you are talking about vegetable, you can't just look at weight you have to look at volume. vegetables are very bulky with lots of undigestable fiber... lots of good micro-nutrients though

[Edit] this might be a way to go.. Calcium and Vitamin D fortified Orange Juice. same amount calcium as milk, plus vitamin D fortified for max absorption. i'm a little scared of soy after doing some research...
[Edit]

[Edit]ironically, Look at how much Vitamin C there is in brocolli... holy crap... maybe we should be looking to brocolli for our vitamin C instead of organgesEdit]