Taking a heart healthy approach to your dietary choices
If you have lactose intolerance or gluten intolerance (celiac disease), you know that you need to be more careful when choosing foods. Here's a primer on the two conditions, with tips on how you can also follow a heart healthy diet.
Lactose intolerance
Lactose is a type of sugar found naturally in milk and milk products. Usually
our bodies can digest lactose with an enzyme called lactase. But when
you're lactose intolerant, you don't have enough lactase.
Eating foods containing
lactose can cause bloating, gas, cramps, nausea and diarrhea.
Tips to help you enjoy a lactose-free, heart healthy diet:
- Drink a low-fat soy beverage that is fortified with calcium and vitamin D. It's lactose-free and you can even bake with it.
- Have low-fat yogurt with fresh fruit for breakfast or dessert! The bacteria in yogurt help to digest lactose so you can usually eat a serving of yogurt without having any symptoms.
- Try lactose-reduced low-fat milk and milk products. Lactase has already been added to help break down the lactose.
- You may be able to enjoy small amounts of low-fat hard cheeses like cheddar, Swiss or Mozzarella. They contain very little lactose and are excellent sources of calcium.
- Eat a variety of fresh vegetables and fruit.
- Cook and bake with Becel Vegan margarine, which is both lactose-free and gluten-free. Like all Becel margarines, Becel Vegan margarine is also non-hydrogenated, low in saturated fat and has no trans fat.*
Gluten intolerance (celiac disease)
Gluten is a protein found naturally in wheat, barley, rye and other cereal grains (such as spelt, kamut and triticale).
If you have celiac disease, eating gluten-containing foods can cause diarrhea, cramps and bloating.
Tips to help you enjoy a gluten-free, heart-healthy diet:
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Look for foods made from these gluten-free grains: amaranth, arrowroot,
brown rice, buckwheat, cornmeal, flax,
millet and quinoa.
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Enjoy a variety of vegetables and fruit. Avoid battered or breaded, deep-fried veggies.
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Opt for low-fat milk and milk products. Avoid malted milk and ice cream made with malt because they contain gluten.
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Choose lean un-breaded meats and meat alternatives such as fish, tofu, beans, chickpeas and lentils.
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Cook and bake with Becel Vegan margarine, which is both gluten-free and
lactose-free. Like all Becel margarines, Becel Vegan margarine is non-hydrogenated,
low in saturated fat and has no trans fat.*
* A diet low in saturated and trans fats may reduce the risk of heart disease.