Cheat Sheet - Vitamin C
PALEO LEAP CHEAT SHEET
LACTOSE
CONTINUUM
AS A “GRAY AREA” FOOD,
dairy can be tough to figure out. On the one hand, it’s very nutritious:
MILK IS AN EXCELLENT SOURCE OF
B VITAMINS
VITAMIN D
CALCIUM
SELENIUM
PHOSPHORUS
Dairy from grass-fed cows also provides two different kinds of extremely healthy fats: - conjugated linoleic acid (CLA) - medium-chain triglycerides (MCTs).
SO WHY STOP EATING SUCH A NUTRITIOUS FOOD? FOR ONE THING, BECAUSE PALEO IS ALL ABOUT AVOIDING GUT IRRITATION, AND...
TH E MA JORIT Y O F PE O PLE WO RLDWIDE CA N ’ T D IG ES T L A C TO SE , THE SU GAR IN MILK .
If you get bloating, diarrhea, constipation, and other GI symptoms after eating dairy, this is you. As a species, we just haven’t adapted to digesting lactose yet, so from a Paleo perspective, it makes sense to avoid it.
A SMALLER NUMBER OF PEOPLE HAVE A DIFFERENT PROBLEM: ALLERGY TO THE PROTEINS IN MILK (CASEIN AND WHEY).
People with a milk protein allergy typically need to avoid dairy entirely, because an allergy is triggered by even a tiny amount of the substance. But lactose intolerance is more of a sliding scale; it’s all about finding your individual “safe zone.”
So take a look at the chart below to see what dairy choices might be right for you:
LOW-LACTOSE DAIRY OPTIONS
HALF
HEAVY
FERMENTED
HARD
very little to none, depending on fermentation time
very little to none, depending on fermentation time
1.675g 1.29g per 2 per 1/2 cup
Lactose Notes:
GHEE is basically pure dairy fat, with almost all the protein and carbohydrates removed.
BUTTER is a highly concentrated source of dairy fat with only a very tiny amount of lactose remaining.
The bacteria that ferment the YOGURT basically pre-digest the lactose for you, so there’s none left by the time the food hits your mouth.
The bacteria that ferment the CHEESE basically pre-digest the lactose for you, so there’s none left by the time the food hits your mouth.
HALF AND HALF is a much more concentrated source of dairy fat than plain milk, and correspondingly lower in lactose.
HEAVY CREAM is a much more concentrated source of dairy fat than plain milk, and correspondingly lower in lactose.
High in healthy dairy fat?
YES
YES
VARIES
YES
MEDIUM
MEDIUM
NONE
VERY LOW
HIGH
MEDIUM
LOW
MEDIUM
Carbohydrate Content:
Micronutrient content (vitamins and minerals)
GHEE
BUTTER
0g per
0.01g per
tablespoon
tablespoon
DAIRY
CHEESE
CREAM
& HALF
whipped
tablespoon
(1/4 cup liquid)
Start off on the left end of the scale, and try working your way to the right, to see how much lactose you can tolerate.
LOW-LACTOSE DAIRY RECIPES READY TO START EXPERIMENTING? WHY NOT TRY…
G H EE (CLARIFIED
BUTTER) :
test the dairy waters by making some delicious ghee: ghee is almost pure dairy fat, so it’s very unlikely to cause any reaction, even if you’re extremely sensitive to lactose.
H OMEMADE YO GURT: get yourself some fresh whole milk, and take the lactose out with this quick and easy fermentation project. It’s delicious plain, and also a great way to add some protein and fat to smoothies.
BU TTER CHI CK E N: you can use butter or ghee for this recipe; just use plenty of it!
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
LACTOSE
CONTINUUM
AS A “GRAY AREA” FOOD,
dairy can be tough to figure out. On the one hand, it’s very nutritious:
MILK IS AN EXCELLENT SOURCE OF
B VITAMINS
VITAMIN D
CALCIUM
SELENIUM
PHOSPHORUS
Dairy from grass-fed cows also provides two different kinds of extremely healthy fats: - conjugated linoleic acid (CLA) - medium-chain triglycerides (MCTs).
SO WHY STOP EATING SUCH A NUTRITIOUS FOOD? FOR ONE THING, BECAUSE PALEO IS ALL ABOUT AVOIDING GUT IRRITATION, AND...
TH E MA JORIT Y O F PE O PLE WO RLDWIDE CA N ’ T D IG ES T L A C TO SE , THE SU GAR IN MILK .
If you get bloating, diarrhea, constipation, and other GI symptoms after eating dairy, this is you. As a species, we just haven’t adapted to digesting lactose yet, so from a Paleo perspective, it makes sense to avoid it.
A SMALLER NUMBER OF PEOPLE HAVE A DIFFERENT PROBLEM: ALLERGY TO THE PROTEINS IN MILK (CASEIN AND WHEY).
People with a milk protein allergy typically need to avoid dairy entirely, because an allergy is triggered by even a tiny amount of the substance. But lactose intolerance is more of a sliding scale; it’s all about finding your individual “safe zone.”
So take a look at the chart below to see what dairy choices might be right for you:
LOW-LACTOSE DAIRY OPTIONS
HALF
HEAVY
FERMENTED
HARD
very little to none, depending on fermentation time
very little to none, depending on fermentation time
1.675g 1.29g per 2 per 1/2 cup
Lactose Notes:
GHEE is basically pure dairy fat, with almost all the protein and carbohydrates removed.
BUTTER is a highly concentrated source of dairy fat with only a very tiny amount of lactose remaining.
The bacteria that ferment the YOGURT basically pre-digest the lactose for you, so there’s none left by the time the food hits your mouth.
The bacteria that ferment the CHEESE basically pre-digest the lactose for you, so there’s none left by the time the food hits your mouth.
HALF AND HALF is a much more concentrated source of dairy fat than plain milk, and correspondingly lower in lactose.
HEAVY CREAM is a much more concentrated source of dairy fat than plain milk, and correspondingly lower in lactose.
High in healthy dairy fat?
YES
YES
VARIES
YES
MEDIUM
MEDIUM
NONE
VERY LOW
HIGH
MEDIUM
LOW
MEDIUM
Carbohydrate Content:
Micronutrient content (vitamins and minerals)
GHEE
BUTTER
0g per
0.01g per
tablespoon
tablespoon
DAIRY
CHEESE
CREAM
& HALF
whipped
tablespoon
(1/4 cup liquid)
Start off on the left end of the scale, and try working your way to the right, to see how much lactose you can tolerate.
LOW-LACTOSE DAIRY RECIPES READY TO START EXPERIMENTING? WHY NOT TRY…
G H EE (CLARIFIED
BUTTER) :
test the dairy waters by making some delicious ghee: ghee is almost pure dairy fat, so it’s very unlikely to cause any reaction, even if you’re extremely sensitive to lactose.
H OMEMADE YO GURT: get yourself some fresh whole milk, and take the lactose out with this quick and easy fermentation project. It’s delicious plain, and also a great way to add some protein and fat to smoothies.
BU TTER CHI CK E N: you can use butter or ghee for this recipe; just use plenty of it!
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
