{"id":4003,"date":"2019-04-12T19:10:27","date_gmt":"2019-04-12T19:10:27","guid":{"rendered":"https:\/\/superhumantransformation.com\/?p=4003"},"modified":"2020-04-28T20:11:07","modified_gmt":"2020-04-28T20:11:07","slug":"dairy-alternatives","status":"publish","type":"post","link":"https:\/\/superhumantransformation.com\/dairy-alternatives\/","title":{"rendered":"dairy alternatives"},"content":{"rendered":"<h2 class=\"p1\"><b>alternatives to dairy<\/b><\/h2>\n<p>this is a short post on alternatives to dairy.\u00a0 we give our top recommendations.\u00a0 check out the post asssociated with this episode.\u00a0 we have links and resources to everything we discuss including a downloadable &#8220;self-testing&#8221; handout.<\/p>\n<ul>\n<li>subscribe to our podcast on <a href=\"https:\/\/itunes.apple.com\/us\/podcast\/we-are-the-sht\/id1445334188?mt=2\" target=\"_blank\" rel=\"noopener noreferrer\">Apple Podcasts<\/a>\u00a0| <a href=\"https:\/\/open.spotify.com\/show\/52uIqeqhFrRkPfrs9wZvCK\" target=\"_blank\" rel=\"noopener noreferrer\">Spotify<\/a>\u00a0| <a href=\"https:\/\/www.stitcher.com\/podcast\/we-are-the-sht\" target=\"_blank\" rel=\"noopener noreferrer\">Stitcher<\/a>\u00a0| <a href=\"https:\/\/overcast.fm\/itunes1445334188\/we-are-the-sht\" target=\"_blank\" rel=\"noopener noreferrer\">Overcast<\/a>\u00a0| <a href=\"https:\/\/play.google.com\/music\/listen?u=0#\/ps\/Irjeraje74tkpivyocg6y52zmnq\" target=\"_blank\" rel=\"noopener noreferrer\">Google Play<\/a><\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"border: none;\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/9374972\/height\/50\/theme\/legacy\/thumbnail\/yes\/direction\/backward\/\" width=\"100%\" height=\"50\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h3><\/h3>\n<p>&nbsp;<\/p>\n<h3><strong>we love full-fat dairy.<\/strong><\/h3>\n<p>it is concentrated nutrient density at its best.\u00a0 it&#8217;s full of fat-soluble nutrients, healthy fats, and other bio-available nutrients.\u00a0 it is healthful and ancestral.<\/p>\n<p>we also believe in going without dairy for some time, just like we&#8217;d recommend going without other foods for some time.<\/p>\n<p>&nbsp;<\/p>\n<h3>what might be problematic about dairy?<\/h3>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"size-large wp-image-4006 alignnone\" src=\"https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001-600x338.jpeg\" alt=\"\" width=\"600\" height=\"338\" srcset=\"https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001-600x338.jpeg 600w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001-150x84.jpeg 150w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001-300x169.jpeg 300w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001-768x432.jpeg 768w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001-610x343.jpeg 610w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/04\/progression-of-full-fat-dairy.001.jpeg 1920w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<ul>\n<li><strong>insulinogenic.<\/strong> for some people (not all) dairy can spike blood sugar and keep it there for extended periods of time.<\/li>\n<li><strong>lactose intolerance.<\/strong>\u00a0 some people may not have the capacity to digest lactose, which means it would be available for other bacteria in our system and would usually create uncomfortable symptoms such as stomach upset, gas, diarrhea, bloating, and maybe even nausea.<\/li>\n<li><strong>casein and whey sensitivity.<\/strong> these are proteins found in milk that a small percentage of the population may be sensitive to.\u00a0 <a href=\"https:\/\/www.worldallergy.org\/education-and-programs\/education\/allergic-disease-resource-center\/professionals\/cows-milk-allergy-in-children\" target=\"_blank\" rel=\"noopener noreferrer\">by small we&#8217;re talking less than 5% of adults.<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>to determine if dairy resonates with you. . .<\/h3>\n<ol>\n<li>remove all dairy for at least 2 weeks, ideally 1 month.\u00a0 this will give your body a chance to clean itself out and re-sensitize it to potentially problematic nutrients.<\/li>\n<li>then, re-introduce dairy foods individually, with self-awareness paying attention to how you look, feel, and perform immediately after consuming and for a few days after.\u00a0 \u00a0you can even us self-testing protocols such as <a href=\"https:\/\/amzn.to\/2X3tgaT\" target=\"_blank\" rel=\"noopener noreferrer\">The Pulse Test.<\/a><\/li>\n<\/ol>\n<p><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/download-self-testing\" target=\"_blank\" rel=\"noopener noreferrer\">you can download our self-testing protocols here.<\/a><\/p>\n<p>&nbsp;<\/p>\n<h3>the main things we may want alternatives to. . .<\/h3>\n<ul>\n<li>butter<\/li>\n<li>cream for coffee and\/or tea<\/li>\n<li>ice cream?<\/li>\n<\/ul>\n<p>there is no alternative to cheese.\u00a0 unfortuneately.<\/p>\n<p>&nbsp;<\/p>\n<h3>butter alternatives.<\/h3>\n<p><strong>most of us use butter religiously for everything.<\/strong>\u00a0 butter is extremely healthful.\u00a0 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Butter\" target=\"_blank\" rel=\"noopener noreferrer\">butter<\/a> is made from churning cream until the fat coagulates together, which removes most of the lactose and milk proteins.\u00a0 it tends to be the least problematic of all the dairy foods because it is almost nothing but fat.\u00a0 however, there are very small amounts of milk solids which means that someone very sensitive to butter may notice a reaction.\u00a0 to find out for sure, we definitely want to remove butter for 2 to 4 weeks.<\/p>\n<ol>\n<li><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Clarified_butter\" target=\"_blank\" rel=\"noopener noreferrer\">clarified butter<\/a><\/strong> is butter that has been melted, the water evaporated, and the milk solids removed.\u00a0 clarified butter is dairy free.<\/li>\n<li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Ghee\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ghee<\/strong><\/a> is clarified butter, but with a little flavor.\u00a0 it&#8217;s been cooked a little longer, and so the milk solids burn and give a flavor, before the milk solids are removed.\u00a0 ghee may also be flavored in traditional ways.<\/li>\n<\/ol>\n<p>it&#8217;s difficult to find clarified butter.\u00a0 most options are going to be ghee.<\/p>\n<p>look for grass-fed and organic.\u00a0 <a href=\"https:\/\/amzn.to\/2X0HgSR\" target=\"_blank\" rel=\"noopener noreferrer\">our favorite is this brand here.<\/a>\u00a0 the most cost-effective that we&#8217;ve found on Amazon is <a href=\"https:\/\/amzn.to\/2D7oPEI\" target=\"_blank\" rel=\"noopener noreferrer\">this one.<\/a><\/p>\n<p>&nbsp;<\/p>\n<h3>heavy cream alternatives.<\/h3>\n<p><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Cream\" target=\"_blank\" rel=\"noopener noreferrer\">heavy cream<\/a> is the fat skimmed off of milk before homogenization.<\/strong>\u00a0 it tends to be about 36%+ in milk fat, and low in lactose and milk solids.\u00a0 it is not so low, however, that someone with dairy sensitivity wouldn&#8217;t react to it.<\/p>\n<p><strong>our top cream alternatives are pristine and pure, with minimal ingredients.<\/strong>\u00a0 the fewer ingredients the better.\u00a0 the more the ingredients, emulsifiers, and stabilizers, even if they are approved, the more we&#8217;re moving in the wrong direction.\u00a0 we&#8217;ll give our best recommendations below. as time changes, these recommendations may need to change.\u00a0 just make sure you&#8217;re always looking for minimal approved ingredients.<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/en.wikipedia.org\/wiki\/Coconut_milk\" target=\"_blank\" rel=\"noopener noreferrer\">coconut milk<\/a> is a great option.<\/strong>\u00a0 it is grated coconut with water.\u00a0 it has a high fat content with a large percentage being <a href=\"https:\/\/en.wikipedia.org\/wiki\/Medium-chain_triglyceride\" target=\"_blank\" rel=\"noopener noreferrer\">medium-chain triglycerides<\/a>, which are easy for the body to digest and use for energy.\u00a0 when looking for coconut milk, look for minimal ingredients.\u00a0 most canned coconut milk will have guar gum or another gum as a thickener, stabilizer, or emulsifier.\u00a0 <a href=\"https:\/\/chriskresser.com\/harmful-or-harmless-guar-gum-locust-bean-gum-and-more\/\" target=\"_blank\" rel=\"noopener noreferrer\">these gums are fine.<\/a> all things being equal, however, a product without them would be optimal.\u00a0 popular canned coconut milks would be <a href=\"https:\/\/amzn.to\/2DdIv9O\" target=\"_blank\" rel=\"noopener noreferrer\">Thai Kitchen<\/a> and <a href=\"https:\/\/amzn.to\/2X21GLa\" target=\"_blank\" rel=\"noopener noreferrer\">Native Forest Simple<\/a> (has no gums).<\/li>\n<li><a href=\"https:\/\/en.wikipedia.org\/wiki\/Coconut_cream\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>coconut cream<\/strong><\/a> comes from the fat of coconut milk.\u00a0 this is our top recommendation.\u00a0 we love <a href=\"https:\/\/amzn.to\/2X0MQEQ\" target=\"_blank\" rel=\"noopener noreferrer\">this product from Aroy-D.<\/a> the only ingredient is coconut cream.\u00a0 coconut cream is the fat that separates from coconut milk.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>other creamer alternatives.\u00a0 not optimal but fine.<\/h3>\n<ul>\n<li><a href=\"https:\/\/amzn.to\/2IgT409\" target=\"_blank\" rel=\"noopener noreferrer\">Better Half coconut almond milk creamer.<\/a>\u00a0 ingredients: almond milk (water, almonds), coconut cream, natural flavors, calcium carbonate, sunflower lecithin, sea salt, potassium citrate, locust bean gum, gellan gum.<\/li>\n<li><a href=\"https:\/\/amzn.to\/2ItfuKJ\" target=\"_blank\" rel=\"noopener noreferrer\">Nut Pods creamer.<\/a> ingredients: purified water, coconut cream, almonds, acacia gum, dipotassium phosphate, sunflower lecithin, sea salt, gellan gum.<\/li>\n<li><a href=\"https:\/\/amzn.to\/2X8hqMG\" target=\"_blank\" rel=\"noopener noreferrer\">So Delicious coconut milk coffee creamer.<\/a> it has sugar!!!\u00a0 which is fine but not optimal!\u00a0 <a href=\"https:\/\/superhumantransformation.com\/implementing-real-food\/\" target=\"_blank\" rel=\"noopener noreferrer\">check out our post here.<\/a> ingredients: coconut milk, dried cane syrup, calcium phosphate, pea protein, xantham gum.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>ice cream alternatives.<\/h3>\n<ul>\n<li><strong>Coconut Bliss.<\/strong>\u00a0 the real deal with sugar!\u00a0 always check the ingredients!\u00a0 <a href=\"https:\/\/coconutbliss.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">check out all their flavors here.<\/a><\/li>\n<li><strong>Halo Top non-dairy.<\/strong>\u00a0 low in sugar, uses sugar alcohols and stevia.\u00a0 <a href=\"https:\/\/halotop.com\/dairy-free-flavors\" target=\"_blank\" rel=\"noopener noreferrer\">check out all their flavors here.<\/a><\/li>\n<li>So Delicious frozen desserts.\u00a0 low in sugar!\u00a0 <a href=\"http:\/\/sodeliciousdairyfree.com\/product_groups\/dairy-free-desserts\" target=\"_blank\" rel=\"noopener noreferrer\">check out their flavors here.<\/a><\/li>\n<\/ul>\n<h3><\/h3>\n<h3>get all our resources and more at&#8230;<\/h3>\n<p><a href=\"https:\/\/community.superhumantransformation.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">community.superhumantransformation.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>alternatives to dairy this is a short post on alternatives to dairy.\u00a0 we give our top recommendations.\u00a0 check out the post asssociated with this episode.\u00a0 we have links and resources&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4011,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[97,101,244],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/4003"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=4003"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/4003\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/4011"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=4003"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=4003"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=4003"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}