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Is Lactose Free Milk The Same As Dairy Free Milk?

lactose free milk

Many of you must have heard about lactose intolerance. When somebody has this condition, milk falls in the list of “don’t” for them. It is a very common digestive problem where the body is unable to digest lactose, a sugar mainly found in milk & most dairy products. What it means is that your body does not have sufficient amounts of the digestive enzyme ‘Lactase’ to break down milk sugar. Lactose free milk is free of these carbs that cause discomfort while providing all the benefits of regular milk.

What is Lactose Free Milk? 

Lactose free milk is commercially produced in such a way that it is free of lactose. For this, 3 methods are used:

  • Addition of lactase enzyme in the milk which pre digests or breaks lactose into simpler sugars. Thereafter, milk is pasteurized to deactivate lactase to increase milk’s shelf life.
  • Passing milk over lactase which is bound to a carrier. Using this method produces the same effect as above, but the enzyme is not present in the milk.
  • Mechanical removal of lactose through membrane fractionation & other ultrafiltration techniques while preserving normal flavor of milk.

With the first two methods, breakdown of lactose into simpler sugars gives milk a sweeter taste (as perceived by your taste receptors). But ultra-pasteurized milk tastes different (cooked flavor) due to heat applied during preparation. 

What Are the Pros and Cons? 

Now that you know what lactose free milk is, you might be wondering if it is good for you. Some reported benefits include: 

  • Prevents symptoms of lactose intolerance
  • Easy to digest
  • A little sweeter than regular milk
  • Good for bones as calcium & Vit D is the same as before. In fact, some manufacturers fortify it with extra calcium & Vit D
  • Low fat versions are good for heart health
  • Complete protein profile

Despite its benefits, there are also some cons to it:

  • Not suitable for people with dairy allergy
  • Not suitable for vegans
  • Technically it is a processed food as it is treated with heat & chemicals to make it safe for use
  • Sometimes sweeteners may be added by manufacturers
  • Presence of simpler sugars due to breakdown of lactose might increase the glycemic index of the product

Difference Between Lactose Free and Dairy Free Milk 

While these two sound similar, they actually aren’t. Despite being different from regular milk, lactose free milk is prepared from regular cow milk. Basically, it’s an animal product which still has proteins like whey & casein in it after removing lactose. On the other hand, dairy free milk is a plant based product, made using nuts, seeds, grains & legumes. These milk options are very popular among vegans or people with dairy allergy (immune system’s reaction to proteins in milk) to replace regular milk in different recipes. There is a wide array of dairy free alternatives available in the market these days such as rice milk, almond milk, coconut milk, oat milk, flax milk & soy milk.

So the final take away from lactose free vs dairy free is that something dairy free is automatically lactose free but not vice versa. Now that you know the difference, your choice will be dependent on your health and body! We hope this information helps you. If you have any queries, leave them in the comments section below! 

For more information and topics like these, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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12 Low Glycemic Index Fruits For Diabetics

glycemic indexDiabetes is a condition that impairs the body’s ability to process blood glucose, also called blood sugar. Blood glucose, which is sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone made by the pancreas, helps glucose from food get into our cells to be used for energy. Absence or insufficient production of insulin, or an inability of the body to properly use insulin causes diabetes. The glycemic index (GI) tells us how quickly foods containing carbohydrates affect our blood sugar level when eaten

  • Low GI foods: 55 or below
  • Moderate GI foods: 56 to 69
  • High GI foods: 70 and above

Fruits With Low Glycemic Index 

The lower the GI score, the more slowly the rise in blood sugar, which can help the body manage post-meal changes better. Most whole fruits have low to moderate GI levels. Many fruits are also packed with antioxidants, micronutrients and fiber as well. Here are a few low GI fruits which diabetics can have without worrying about the sudden rise in blood sugar levels post consumption:

  1. Cherries: are high in potassium and packed with antioxidants, which will give your immune system a boost. Because cherries are not available fresh all round the year, they can be processed before storing them for a long time. Cherries contain anthocyanins that give the cherries its colour, also boost cells insulin production by 50%.
  2. Pears: are a good source of fiber and provide 20% of our daily recommended fiber intake. Pears can be enjoyed as fresh fruit or gently baked. More interesting is they can also be included in salads for a good twist.
  3. Oranges: are good sources of Vitamin C, folate and potassium. There is also plenty of healthy fiber in an orange which takes longest to break down and digest. This enables slow release of sugar into the bloodstream, which would further ensure that your blood glucose levels are stable for a long period of time
  4. Strawberries: Strawberries are a good source of Vitamin C, they help in improving immunity, fight against certain types of cancer and improve metabolism, promoting weight loss. Strawberries give you more Vitamin C than an orange when taken in the same quantity. They also have a low glycemic index, hence, it is slowly released in the bloodstream as glucose.
  5. Grapefruits: are citrus-based fruits with a glycemic index of 25. They are packed with a range of vitamins and minerals. They have a bitter to sour taste and can be taken as whole fruit or made into juice. Grape fruit is a very good source of Vitamin A and C. It helps improve immunity and helps maintain healthy functioning of the heart and is good for digestion. 
  6. Guava: is a very healthy food choice for diabetics, as it can easily be included in snacks without the fear of sudden raise in blood sugar levels. It is a very good source of fiber which helps relieve constipation, which is a common complaint of many diabetics. Having this fruit regularly can easily lower the chance of developing Type II Diabetes.
  7. Watermelon: is a good source of Potassium. Foods high in potassium improves functioning of vital organs like the heart and kidney. People with diabetes easily observe that their uric acid levels are higher. This can be prevented by including watermelon in their diet which improves kidney functioning and reduces uric acid levels and further damage of the kidneys. Water melons are also a good source of lycopene which prevents nerve damage which is a common complaint of people with diabetes.
  8. Papaya: is a great fruit choice for diabetics as it is available round the year and can be incorporated in the diet very easily. Papayas have a host of nutrients and antioxidants, which when consumed, reduce the risk of heart disease, cancer, lowers BP and also aids good digestion. Papaya is also a good source of fiber and helps lower blood glucose levels and manage diabetes.
  9. Grapes: are a good choice of fruit for diabetes as it helps reduce blood sugar levels easily. They come in many colours and varieties, you can have them easily between meals as snacks and can be included in many dishes for its tangy taste. Grapes are a rich source of a phytochemical called Resveratrol which keeps a check on how the body secretes and uses insulin in response to blood glucose levels.
  10. Avocado: Adding a serving of avocado to your diet may help you lose weight, lower cholesterol, and increase insulin sensitivity. Avocados are low in carbohydrates, which mean they have little effect on blood sugar levels. One half of a small avocado contains about 5.9 grams of carbohydrate and 4.6 grams of fiber. They are also packed with healthy fats which give you a feeling of fullness for a longer time, thereby supporting weight loss and increasing insulin sensitivity. 
  11. Kiwi: Many researchers have proved that including Kiwi in your diet helps lower blood sugar levels. Kiwis are loaded with Vitamin A, C, E and fiber which makes it a good choice of fruits for diabetics. Kiwi also helps relieve insomnia which many people with diabetes complain due to long term diabetes and anxiety. 
  12. Black Jamun: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar level but also enhances the insulin activity and sensitivity. This fruit can be included in the form of juice or powder as well, which is equally beneficial in managing blood sugar levels.

No matter which fruit one includes, portion control is important. While it can vary depending on the size and type of the fruit, in general, one portion of fruit which is one piece of whole fruit or 1/2 cup of sliced fruit contains around 15 grams of carbohydrates, which is considered as one carbohydrate serving. 

We hope this article on Low Glycemic Index Fruits for Diabetics helps you! Do leave your thoughts in the comments below. For more on Diabetes, check out our other articles on Healthy Reads. To help you manage Diabetes and get expert advice on nutrition, exercise, sleep and well being – all aimed at reducing your HbA1C Levels, subscribe for the GOQii Diabetes Care Program here.

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Get To Know Your Emotional Hunger

Emotional hungerHave you ever made room for dessert even though you’re already full? Out of nowhere in the middle of doing something important, you start feeling hungry? Do you feel hungry before any important meeting? If yes, then you should check your emotional status as this might be due to emotional hunger!

What Is Emotional Hunger or Emotional Eating? 

Emotional hunger or emotional eating is the practice of consuming large quantities of food, usually ‘comfort’ or junk foods in response to feelings instead of hunger. Emotional eating is a maladaptive coping strategy used by many of us to deal with negative emotions. Emotional eating can be caused by many reasons which include stress, tension, depression, boredom, and sometimes due to excitement.

Under high stress, your biological age can be 30 times higher than your calendar age. Modern life is full of frustrations, deadlines, and demands. For many people, stress has become a way of life. When stress becomes overwhelming, it can damage your health, mood, relationships and quality of life.

Stress also affects our food preferences. Emotional distress increases the intake of food high in fat and sugar, and you sleep excessively under stress. Also, some people consume alcohol and all this leads to gaining weight around your abdomen and unfortunately, abdominal obesity puts you at risk for several lifestyle diseases such as diabetes, hypertension and heart related issues.

In stress, adrenal glands release a hormone called cortisol, which makes you crave for carbohydrates, sugar and fatty foods. Food is soothing due to the chemical changes it creates in your body. Chocolate is an excellent example. When junk food is calling your name, it’s possible to put boundaries on your emotional eating habits. Ready to break free from stress eating?

The Solution To Beat Emotional Eating 

  • When you’re tempted to snack for emotional reasons, try moving instead. Just walk for 10 minutes.
  • Try a quick breathing exercise: Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes your body. Close your eyes and slowly breathe in and out.
  • Sip black tea: A study in the journal of Psychopharmacology found that subjects who consumed black tea, experienced a 47% drop in their cortisol levels.
  • Try self-massage: It can be as simple as sitting down, rubbing your feet, one at a time, over the top of the heel, until you feel relaxed.

You’ll eat better and healthier foods if you don’t let your emotions guide your food choices! So be mindful about your choices. For more on stress, you can check Healthy Reads. To help you cope with emotional hunger or help you manage stress better, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

Do leave your thoughts in the comments below!

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The Secret To Connecting With Others And Healing

HealingAn Act of Courage

Rishabh’s body trembled almost imperceptibly, lips quivered and tears brimmed over.  He was telling his friend about the time, two years ago, when he found out that he had failed his semester exams. The friend who was listening to him, looked somber and sighed, seeing how devastating the incident had been for Rishabh. “That must have been really hard for you. I am trying to imagine what it must have been like for you to handle the burden of it, all by yourself. I wish I had spoken to you and told you that failing a semester didn’t change the way I see you and how much you mean to me as a friend,” he said, his eyes mirroring his friend’s pain.

This is an example of an interaction between one person choosing to be vulnerable with another, who in turn, chose to respond with understanding, care and compassion. It doesn’t need a doctorate degree for one to recognize that it must have taken a lot of courage for the speaker to open up about something that brought on feelings of shame, sadness and isolation. At the same time his friend’s response was honoring of Rishabh’s experience of pain. And such a conversation could mark the beginning of a healing process.

What Does it Mean to be Vulnerable?

In her book, ‘Daring Greatly’, Dr. Brené Brown describes vulnerability as “uncertainty, risk, and emotional exposure.” It is that feeling of going out of your comfort zone, opening yourself up to the risk of being judged, and letting go of control to some extent. One of the biggest myths about vulnerability is that it is a sign of weakness. Our society propagates the idea that being strong means not being scared, hurt, confused or jealous. We are told that being strong is about not feeling fear and being in total control. This idea has been drilled into our minds and hearts for very long. But is that true? Does being strong mean being perfect? Does it mean pretending to be okay at all times? Or managing all our life problems independently and not taking support?

The answer is a big NO! It is a myth that most of us have been reeled into. Not feeling fear would require us to numb every other feeling along with it; every feeling that makes us human.

But Dr Brown says “When we think of times that we have felt vulnerable or emotionally exposed, we are actually recalling times of great courage”. She adds that, “Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity.” We make the assumption that the things that make us feel distressed and ashamed, are things that should be hidden and kept a secret. But not talking about them reinforces the voice in our heads that tells us that we are not good enough. That clearly is of no help and could aggravate the feelings of alienation & disconnection.

Like in the example at the beginning of this blog, when Rishabh chose to be vulnerable, it opened up an opportunity for a significant person in his life to witness important parts of him, thus validating his feelings and making him feel whole again. And it is that wholeness that allows us to understand and accept that making mistakes, going through challenges, or struggling in relationships, is not shameful, rather, it is what makes us human. Acceptance of our fragility, accelerates the healing process.

Trying Out Vulnerability

If practicing vulnerability feels like too much of a leap for you, here are a few things that can help you begin:

  1. Start with something really small, like telling a friend or colleague about devouring 4 mangoes in one go or not having a shower all day or feeling anxious about an upcoming meeting.
  2. Whenever someone shares something with you, that makes them vulnerable, acknowledge their courage in sharing it with you and provide support with your listening and presence, without offering solutions or advice.

The Way Ahead

Let’s start one small step at a time in our own lives, because when you open yourself up to others and allow them to support and help you, you are also inspiring others around you to open up and thus helping the world to heal. As the famous author Haruki Murakami says “What happens when people open their hearts? They get better!”

We hope this article helps you. For more topics on mental health and emotional well-being, check out Healthy Reads or tune in to experts on GOQii Play.

Go get tips on improving mental and emotional health, connect with your GOQii Coach by subscribing for Personalised Health Coaching here.

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