Why Is Chocolate Milk Better Tolerated By People With Lactose Maldigestion Than Unflavored Milk
According to an article in the European Journal of Clinical Nutrition, chocolate milk appears to be better tolerated than unflavored milk by lactose maldigesters, which can be explained by reduced breath hydrogen production when compared to skim milk. Researchers agree that while the mechanism of action is not yet clear and further study is needed, the general hypothesis is: 1) cocoa might stimulate lactase activity, 2) cocoa might reduce the number of gas-producing bacteria in the colon, or 3) cocoa might slow gastric emptying. Learn more about chocolate milk for lactose intolerance.
Substitute Sherbet For Ice Cream
If you crave ice cream for dessert, you might be able to substitute sherbet in your lactose intolerance diet. Sherbet does contain some dairy, but its a low-lactose food one cup has about 4 to 6 grams of lactose, about the same amount as a cup of yogurt and half as much as a cup of ice cream. Sherbet is a good example of a hidden source of lactose because you probably donât think of it as a dairy product. âOther hidden sources of lactose include soups, salad dressings, and processed breakfast foods,â says Barto. Be sure not to include too many of these foods in your diet on a given day, since doing so may bring on lactose intolerance symptoms. If youre looking for a frozen dessert without any lactose, choose ices or sorbet, which are dairy-free foods.
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Take Control Of Your Diet
Take control of your meals by brown bagging it rather than struggling to find something that you can eat on a menu. When cooking at home, you can replace milk in recipes with lactose-free milk. You can also buy a cookbook that features lactose-free recipes and start trying them. Many classic recipes can be adapted to fit a lactose-intolerant diet. Control the ingredients that go in the meal and you may be surprised at how much variety you can eat.
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What Products Contain Lactose
Regular milk and milk products contain lactose, as well as some processed foods containing milk or milk products. Check the ingredients on food labels to find possible sources of lactose in food products. Lactose is sometimes used in prescription medicines and over-the-counter products to treat stomach acid and gas. Hard cheeses such as Cheddar, Monterey Jack, Gouda and Parmesan contain little or no lactose.
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What Types Of Cheese Are Best If Lactose Intolerant
Not all cheese is created equal. Some cheeses have more lactose in them than other types of cheeses.
A general rule of thumb is that aged cheeses will have less lactose. Why?
Its simple. The longer the aging process goes on, the more lactose is broken down by bacteria. .
The cheeses below all have a miniscule amount of lactose, and you should be fine even if you are lactose intolerant. But some people with lactose intolerance are more sensitive than others and will still get bloated and gassy from these cheeses.
No matter how aged a cheese is you can still get bloated if you have a more sensitive stomach!
If you are lactose intolerant make sure to always look for cheeses that have lactose free on the label. This doesnt necessarily mean zero lactose, rather it usually means very small amounts.
In addition, look at the label because many manufacturers also include dairy products and chemicals in their processed food items.
Watch out for the Lactaid brand too. They produce lactose-free hard cheeses which lactose intolerant individuals can enjoy.
Remember that lactaid brand is lactose-free, not casein free! If you are also allergic to milk protein you need a lacto-ovo vegetarian cheese instead.
With that little caveat, lets talk about your options if you want to eat cheese but youre lactose intolerant too!
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Lactose Intolerance Vs Dairy Allergy
People sometimes confuse a lactose intolerance with a dairy allergy, but the two are very different. A person with an allergy to dairy cannot consume any dairy products, whereas someone with a lactose intolerance can likely consume dairy in varying amounts. With dairy allergy, the immune system works to fight the proteins in milk, even though they are not inherently harmful, writes VeryWell Health.
The symptoms are another big difference. Unlike the discomfort associated with a lactose intolerance, dairy allergies can be life-threatening. If you or a child has an allergic reaction to a dairy product, you should go to the hospital immediately. Swelling of the face, lips, tongue, or throat, itching or tingling of the lips, hives, wheezing or coughing, and shortness of breath are all symptoms of a dairy allergy, warns VeryWell Health.
And These Are The Cheeses That Are Generally Higher In Lactose
In general, fresh, wet cheeses like ricotta and cream cheese have higher levels of lactose, Strange says. These same cheeses also tend to contain higher amounts of whey, Joey Wells, senior principal product development and innovation expert for global specialty at Whole Foods Market, tells SELF. Even though they technically have more lactose than their aged counterparts, they still dont have very much. For example, cottage cheese contains about 3 grams of lactose per serving while cream cheese contains only 1 gramnot that much more than whats in those harder, aged cheeses. But again, were talking suggested serving sizes here, which isnt always how people realistically consume cheese. Just saying.
Strange explains that the process for making fresh cheeses like ricotta and mozzarella is much faster than their aged counterparts, which means they retain more whey and have less time to convert lactose into lactic acid. Theyre also usually wetter than their low-lactose counterparts because the whey hasnt had long enough to fully drain off.
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What Affects The Amount Of Lactose In Cheese
Most cheeses are naturally lactose-free or contain very low levels of lactose since the cheese-making process involves separating milk into whey and curds, Meyer says. Most of the lactose is found in whey, which is removed, and cheese is made from curd. Lactose levels are also affected by fermentation and time. Any remaining lactose is transformed into lactic acid via fermentation. The longer a cheese is aged , the less lactose it will have.
Fineberg adds that the way a cheese is processed and the type of milk used can affect the lactose content in the cheese. Cheese has much lower lactose levels than other dairy products because much of the lactose is lost in the whey , she says. Aging cheese can further reduce the lactose levels because during the fermentation process, bacteria turns the lactose to lactic acid. Additionally, in terms of the type of milk used, goats milk has slightly lower levels of lactose than cows milk.
People Who Are Lactose Intolerant Can Still Enjoy The Goodness Of Dairy
Lactose intolerance is the inability to digest the natural sugar lactose, which is found primarily in dairy foods. Some people do not have enough of the enzyme lactase, which breaks down the sugar in their digestive system. Lactose sensitivity symptoms include abdominal pain, diarrhea, gas and uncomfortable bloating. This food sensitivity can be difficult to diagnose since symptoms can be attributed to a range of health issues.
Here are two common misconceptions about lactose intolerance:
People who are sensitive to lactose should avoid all dairy foods.
Truth: Most people who are lactose intolerant can enjoy many dairy foods, such as lactose-reduced or lactose-free milk, aged hard cheeses like Cheddar or Monterrey Jack, and yogurts with live, active cultures. Research shows most lactose-sensitive individuals can drink up to two glasses of regular milk a day with no symptoms if consumed in small quantities with food. Cooking with milk, yogurt or cheese is an easy way to get the health benefits of dairy and avoid uncomfortable symptoms. The key is to build slowly and know your limit.
Lactose intolerance means you are allergic to milk.
Managing Lactose Intolerance
Being lactose intolerant doesnt require you to avoid dairy foods. Try these easy tips for enjoying milk, cheese, yogurt and other foods from the dairy aisle:
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So What Cheeses Can Lactose
Using lactose percentages composed and collected by the aptly named “Steve Carper’s Lactose Intolerance Clearing House” , here are some of the most LII-friendly cheeses on the market. Remember, you want to get below 5 grams of sugar per serving, or in these terms, at or below the 2-3% lactose range. For reference, whole milk has a lactose average ranging from 3.7-4.8%.
Can Lactose Intolerant Eat Mozzarella Cheese
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Keeping this in view, what Cheese Can lactose intolerant eat?
Cheeses that are low in lactose include Parmesan, Swiss and cheddar. Moderate portions of these cheeses can often be tolerated by people with lactose intolerance . Cheeses that tend to be higher in lactose include cheese spreads, soft cheeses like Brie or Camembert, cottage cheese and mozzarella.
One may also ask, can you eat pizza if you are lactose intolerant? Theres nothing like a yummy pizza. But if youre allergic to milk, lactose intolerant, or you simply avoid milk out of personal preference, creating that great dairy-free pizza can be a challenge. That means making your own dairy-free pizza can take less than half an hour.
Similarly, is there a lactose free mozzarella cheese?
Granarolo Lactose free Mozzarella is easily digestible even by those who are lactose intolerant or have difficulty digesting it, because lactose is broken down into two sugars, glucose and galactose, which are easily assimilated. Granarolo Lactosefree Mozzarella.
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Can You Eat Sheep Cheese If Lactose Intolerant
Yes, you can eat sheep cheese if you are lactose intolerant. Lactose intolerance is caused by a lack of the enzyme lactase, which breaks down lactose, the sugar found in milk. Sheeps milk has less lactose than cows milk, so it may be easier for people with lactose intolerance to digest.There are many different types of sheep cheese, so you can find one that suits your taste. Choose a cheese that is lower in fat if you are trying to watch your calorie intake. Some sheep cheeses are also available in a lactose-free version.If you are unsure about whether you can eat sheep cheese, talk to your doctor or a registered dietitian. They can help you figure out if sheep cheese is a good option for you and offer tips on how to include it in your diet.
Is It An Allergy
Lactose intolerance is not the same as a milk or dairy allergy. Food allergies are caused by your immune system reacting to a certain type of food. This causes symptoms such as a rash, wheezing and itching.
If youre allergic to something, even a tiny particle can be enough to trigger a reaction, while most people with lactose intolerance can still consume small amounts of lactose without experiencing any problems, although this varies from person to person.
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Lactose Intolerance And Milk Allergy
Regarding dairy allergies, there is a difference between being lactose intolerant and having dairy allergies. Typically, dairy allergies are an allergic reaction to the proteins found in dairy products. If a person is allergic to the milk proteins in cows milk, it is likely they will be allergic to goats milk as well.
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Living With Lactose Intolerance
Some people with lactose intolerance must avoid all foods containing lactose, but others can eat some dairy foods. Many people can drink lactose-free milk that has added calcium. Ask your doctor if this could be a good choice for you.
If you are new to lactose intolerance, start by figuring out what’s best for you to eat. When you do eat dairy products, stick with foods that have smaller amounts of lactose in them, such as aged cheeses, including cheddar.
Yogurt that contains live cultures is more easily digested because it contains healthy bacteria that produce lactase. Even if you’re lactose intolerant, you may be able to handle smaller portions of your favorite dairy products. It also may help to eat a food that does not contain lactose along with a food that does, so have some fruit with your bagel and cream cheese!
If you have lactose intolerance, make sure you still get enough calcium from foods like tofu, leafy green veggies , lactose-free milk, and juices or soy milk that have added calcium. Eating a healthy diet that includes many different kinds of food should do the trick.
If you can’t seem to get enough calcium in your diet, your doctor may recommend a calcium supplement. You also need to get the right amount of vitamin D, which helps your body use calcium.
So keep on enjoying your snacks and meals, but choose your foods and drinks wisely so you’ll feel good before and after you eat!
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Some Dairy Protein Powders
Choosing a protein powder can be tricky for those who are lactose intolerant.
This is because protein powders are usually made from the proteins in milk whey, which is the lactose-containing, liquid part of milk.
However, the amount found in whey protein powders can vary, depending on how the whey is processed.
There are three main types of whey protein powder:
- Whey concentrate: Contains around 7980% protein and a small amount of lactose .
- Whey isolate: Contains around 90% protein and less lactose than whey protein concentrate .
- Whey hydrolysate: Contains a similar amount of lactose as whey concentrate, but some of the proteins in this powder have already been partially digested .
The best choice for lactose-sensitive individuals is probably whey isolate, which contains the lowest levels.
Nevertheless, the lactose content can vary considerably between brands, and most people have to experiment to see which protein powder brand works best for them.
Summary:
Diary protein powders have been processed to remove a lot of their lactose. However, whey protein concentrate contains more of it than whey isolates, which may be a better choice for sensitive individuals.
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Lactose Intolerant Dont Worryyou Can Still Enjoy Dairy
Did you know, lactose intolerance doesnt have to mean dairy avoidance? Learn more, here.
If you have a lactose intolerance , it doesnt have to mean the end of cheesy pizza and yogurt smoothies . Theres lots of misinformation out there, but I want you to breathe easy knowing that you can still safely eat dairy-based foods even if you have lactose intolerance.
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The Decision To Eat Dairy Free Is Your Choice
Although I personally enjoy some dairy products, mostly organic and grass fed cheese and yogurt, and feel good overall when I eat them, I usually avoid drinking cows milk, as Ive noticed it tends to make me congested.
You might have different symptoms consuming dairy, or you might have no trouble eating it at all.
Just as I dont think everyone needs to follow a gluten-free diet like I do, I also dont think that everyone needs to eliminate dairy products from their diet. But, there are reasons you might want to
Reduce The Dairy Then Re
Dairy products contain key nutrients and should not be completely removed from your diet. To manage your dairy sensitivity symptoms, try to reduce your intake and then slowly reintroduce dairy in smaller quantities- and always in combinations with other foods. This will help allow you to gauge how much lactose your body can handle.
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Does This Mean Lactose
Not quite. The fresher the cheese, the more lactose. That’s bad. For the most part, though, aged, harder cheeses will have varying portions of their lactose turned into less harmful lactic acid by the time it reaches the charcuterie platter. That’s good. In addition, during the aging process, some lactose is separated and drained off with the whey, which brings the lactose percentage down with it. Also good.
Generally, if you are sensitive, you never want a cheese with a sugar content approaching 5 grams per serving, at the very least. There are myriad cheeses out there that fit the bill, and come in way under 5 grams of sugar per serving. Some of these cheeses have barely measurable amounts.
Which Has More Lactose Cottage Cheese Or Yogurt
Cheese spreads, soft cheeses such as Brie or Camembert, cottage cheese, and mozzarella are examples of cheeses that tend to be higher in lactose. And because they typically contain less than 12 grams of lactose per serving, even certain high-lactose cheeses may not induce symptoms when consumed in little quantities.
As well as concerns over calcium, others just want a milk-type food that they can use.
In this case, I recommend the following three products:
Coconut Milk
In the first place, coconut milk looks identical to normal milk. The taste is quite different but has a similar creaminess to it.
Its suitable for baking, drinks, tea/coffee, and in pretty much any food that contains regular milk.
Coconut Cream
Coconut cream is similar to the milk, with the only difference being a thicker, creamier consistency.
If you are confused about the difference between the two, the main point of differentiation is that coconut cream lacks the water. The cream is thick and like a paste
Almond Milk
While many milk substitutes are full of cheap additives, the quality of almond milk varies wildly.
Having said that, if you want to avoid all additives, then its probably better to make your own.
Key Point: Dairy is an excellent food group its nutritious and extremely tasty, but its not essential. As can be seen, many substitutes for dairy are available.
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