The most direct substitution was cheese, lactose does not appear to have the same effect on me as fructose or sucrose.
I mostly eat kale for vegetables, this also helps with subclinical insulin resistance and inflammation. I think roasting vegetables may end up being too sweet.
I did an extended 5 day water fast to kick start the microbiome changes I undertook it as an experiment and the effectiveness in lifting brain fog suggested that it likely had a microbiome component.
Would you mind citing which kind of cheese you eat? Because much cheese has little to no lactose, and also goat lactose does not necessarily have the same effect as cow lactose. Finally, the fats and proteins in cheese affect digestion and possibly sugar absorption.
> Lactose is a disaccharide composed of galactose and glucose and has the molecular formula C₁₂H₂₂O₁₁.
What could be different?
Do you mean that relative amount of lactose? I believe it's that's not different in the raw material.[0]
[0] https://www.canr.msu.edu/news/goat-milk-versus-cow-milk-a-co...
Honestly when battling sugar cravings it would be rather large chunks of parmesan cheese because I find it rather sweet. I assumed that was due to lactose but perhaps I'm wrong about that. It could also be that even a small amount of lactose tastes sweet after a while of not eating sugar.
Parmesan has close to zero lactose. However, it has an extremely high level of free glutamate, up to 1.6%, which is why it tastes delicious and makes other food taste delicious. Probably should avoid it, along with MSG, if you have blood pressure issues. Probably fine otherwise.
Really depends on the cheese. Most has less than milk but for some like cottage cheese it's still pretty high. Other hard cheeses like parmesan it's basically zero.
You could use a rule of thumb that hard/aged cheeses are low lactose. But there's outliers like brie/camembert that are very low lactose even when relatively fresh.
It is important to note that extended water fasting will have adverse effects for some people. It is not recommended to do it for that long.
"" The water fast lasts for 24–72 hours. You should not water fast for longer than this without medical supervision because of health risks. "" https://www.healthline.com/nutrition/water-fasting