Why and How To Reduce Dairy Products From Your Diet Even If they Are So Tasty (+ 2 dairy alternative recipes)

A lot of people are reducing milk products from their diet due to many factors.

There is a lot of evidence to show that dairy products are not the health food we were taught to adore when we were young.

We were taught that milk is a prime source of two crucial nutrients: calcium and potassium.

Calcium is one of the most important minerals for the human body as it helps form and maintains healthy teeth and bones. Ninety-nine percent of the calcium in the human body is stored in the teeth and bones where it provides hardness for tissue strength. The remaining 1% is found in the blood and other tissues (324) where it assists in numerous other functions including blood clotting, muscle contraction, vasodilatation, hormonal secretion, the transmission of nerve impulses, as an essential intracellular messenger, and playing key roles in cell signaling and maintaining a normal heart rhythm. The weakening of bones due to low levels of calcium and potassium leads to osteoporosis. Each year osteoporosis causes more than 1.5 million human bone fractures, including 300,000 broken hips in Americans 65 years or older of which 20-30% will die within 12 months.

However, on the other hand, there is growing evidence that consuming a lot of milk and other dairy products has little effect on bone density, because much of the calcium, (75%), in dairy milk is not absorbed by our body.

Research shows that dairy products may contribute to osteoporosis and other health problems including heart disease, cancer, and more.

Furthermore, mammals, including most humans, lose their ability to digest lactose (the sugar found in milk) after infancy. Cheese is lower in lactose. However, this does not solve our problem with dairy products since the protein in cows milk is also different from the protein found in human milk.  Cows have casein as their major protein which is a much bigger molecule than whey protein found in human milk. This big molecule causes damage to our digestive tract lining.

As a matter of fact, human milk has a very different composition than cows milk. Human milk is very low in overall protein and calcium but rich in carbohydrates and fats. Brain tissue consists largely of fat which insulates nerve fibers. Human breast milk contains high levels of cholesterol which is needed to make nerve tissue in the growing brain. The fats in breast milk are also practically self-digesting since breast milk also contains the enzyme lipase which breaks down the fats. Fat in human milk has large amounts of omega-3 fatty acids that are important for brain development. Omega-3 fatty acids are found in much higher concentrations in human milk than in cow’s milk.

Overall, the biochemical make-up of cow’s milk is perfectly suited to turn a 65-pound newborn calf into a 400-pound cow in one year. It contains three times more protein and seven times more mineral content than human milk, whereas, human milk contains ten times more essential fatty acids, three times the amount of selenium, twice as much taurine (involved in brain function), and half the calcium of cow’s milk.

So, if there is so much research showing that dairy products make us more prone to so many diseases, it would be wise to avoid them.

Now, I know it is not easy to reduce dairy products from the diet since they are so tasty, mainly due to their high-fat content, which we have in our genetic makeup to absolutely love, since fats are necessary for human survival.

But there are great milk alternatives found on the market today, but we can also make them easily and simply at home.

I will give you two recipes for dairy product alternatives now: One is the recipe for making oat milk, which looks like skimmed cow milk and has a nice taste. This is a great alternative for milk in your coffee and recipes requiring milk.

The second recipe is a cheese made from cashews, which can be used as a spread on sandwiches, in a toast or as a pizza topping:

Oat Milk


Serves: 4-6

Preparation time: 10 minutes

Cooking and baking time: 60 minutes

A very cheap and healthy milk alternative that can be flavored as you wish. Enjoy.


1 cup rolled oats

3 cups filtered water

Optional Ingredients

2 tsp vanilla extract

or 2 tsp stevia liquid

or 1-2 tbs Silan (pure date honey)

  1. Pour all ingredients and chosen optional ingredients into a blender and blend until consistency is very smooth.
  2. Sieve the milk through a cheese cloth directly into a pitcher. Squeeze the milk through the cloth as much as possible until no more milk comes out. Discard the remaining oat pulp.
  3. Refrigerate and enjoy!

Cashew Cheese


Serves: 4-6

Preparation time: 6 hours

Cooking and baking time: 25 minutes

A great dairy alternative that is also tasty and also nutritious.


1 cup cashews

1 clove of garlic

Pinch of Himalayan salt and pepper

Juice of 1 lemon

2 tbs extra virgin olive oil

1 tsp beer yeast

  1. Cover cashews with water and soak for at least 6 hours
  2. Blend cashews to a smooth consistency (add 1/2 cup water if required) and add garlic and spices. You may also add different spices to create different tastes depending on the use you plan for the cheese. For example, you can add basil for Italian dishes, olives, chili, or even dried tomatoes are a few more ideas.

Now that the cheese is ready. To make it into a variety of different cheeses follow these instructions:

  1. To make into a feta or other harder cheese, simply place the cheese into a round oven proof dish and bake in a low heated oven for 25 minutes
  2. To make into a soft cheese, allow cheese to strain overnight and add some olive oil to it if you enjoy the taste.
  3. Enjoy!

One more important remark, when we choose to reduce dairy products from our diet, we are also influencing planetary health for the better (we reduce the release of greenhouse gases through reduced animal farming, we spare more forests from being converted into farming land, we reduce world hunger, and we spare our water, air, and soil from excessive pollution) as well as sparing so much unnecessary animal suffering as well.

By making the choice of reducing or removing dairy products from our menu, I can personally not think of a better way to influence society, live more consciously and healthily and have a positive impact on the world at large.

Thank you for taking the time to read this. If you are serious about improving your health no matter what your age or circumstance are, and are ready to achieve better results with your weight loss attempts, guaranteed, then join my mailing list where you will receive my weekly newsletter with groundbreaking health, motivational content, recipes, supplement recommendations, easy workouts, as well as many FREE bonuses and special offers. Click HERE to subscribe. Or visit the Guerrilla Diet Website for my health advice, offers, programs and free information HERE.


Leave A Response

* Denotes Required Field