Nearly 65% Of The Human Population Struggles With Lactose Intolerance
These poor souls try their best to avoid dairy and the physical discomfort that comes with itnot to mention dealing with the uniquely profound emotional distress that comes from feeling like youve been cursed to a life without cheeseor have you?
What is lactose and why are some people intolerant?
Lactose is a type of sugar found in milk and other dairy products. In the body, lactose is broken down into simple sugars by an enzyme called lactase. People are lactose intolerant when their bodies dont make enough lactase. Without lactase, the lactose cant be properly digested and causes gastrointestinal distress. Some people are more intolerant than othersit all depends on how much lactase your body is able to make.
Does this mean lactose intolerants can never have cheese?
Were happy to report there are some cheeses that lactose intolerant individuals can still enjoy without gastrointestinal consequence.
While fresher cheeses have a high percentage of lactose, aged cheeses have much of their lactose transformed into less harmful lactic acid. Lactose is also separated and drained off with the whey during the aging process, which brings the lactose percentage down with it.
What cheeses can lactose intolerant folks eat?
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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.
Nutritional Management In Li Patients
Individuals with LI are usually instructed to follow a lactose-free diet to reduce symptom manifestations . However, the avoidance of all dairy products in patients with LI is no longer recommended today, as the majority of LI patients can tolerate up to 5 g of lactose per single doseapproximately the equivalent of 100 mL of milk. The tolerance threshold increases if the lactose is consumed together with other nutrients. In this context, it would be useful to have an authoritative guide on which products to choose in order to not exceed the individual tolerability threshold of lactose .
This is important, as the exclusion of all dairy products could lead to the development of micronutrient deficiencies. In fact, cows milk and dairy products are a major source of calcium, phosphorus, choline, riboflavin, vitamin B12 and vitamin A . In the United States dairy products contribute on average 72% of calcium, 26% of riboflavin, 16% of vitamin A, 20% of vitamin B12, 18% of potassium, 16% of zinc, 15% of magnesium and 19% of high-quality protein .
Moreover, two to three daily servings of dairy products are also part of the Mediterranean Diet and the Dietary Approaches to Stop Hypertension .
Moreover, a study by Matlik and colleagues on self-imposed dairy restriction in young girls showed an approximate 210 mg calcium intake deficit compared with girls that usually consumed dairy products.
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No Sugar Means No Lactose
On every Nutrition Facts panel, youll find the amount of sugar in that food. If it says 0g, that means theres no sugar, and no sugar in Cabot cheddar cheese means no lactose. To be sure our cheese is lactose-free, look for the Naturally Lactose-Free icon on the packaging of your favorite Cabot cheese products.
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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 don’t think of it as a dairy product. “Other hidden sources of lactose include soups, salad dressings, and processed breakfast foods,” 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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Here’s Our Advice For Safe Cheese Eating
While it’s true that some cheeses are lower in lactose, it’s important to keep serving sizes in mind. Even a low lactose cheese may screw with your stomach if you eat a ton of it. And the truth is that even among folks with diagnosed lactose intolerance, sensitivity to lactose can vary greatly, Dr. Agarwal explains. Something that barely affects one person could leave another curled up in the fetal position with stomach cramps, which is why Sasson cautions against throwing back a bunch of cheese without giving it a try first. No matter what cheese you’re eating , she recommends tasting a small amount first, then giving yourself time to see how your body reacts.
In general, it’s also best to eat cheese as part of a larger meal whenever you can, because eating it with other foods can make it easier to digest, Sasson says.
And unfortunately, Dr. Agarwal says there isn’t always an easy way to know for sure how much lactose is in a product, unless it’s explicitly marked low-lactose or something similar. So if you’re really not sure how much lactose you should eat, check in with your doctor first.
If you can’t tolerate even a small amount of Parmesan, your problem with dairy might be something elselike a milk allergy. Sasson says that while lactose intolerance isn’t life threatening, a severe allergy definitely can be, so if you’re not sure what you have or just how sensitive you are, talk with your doctor before experimenting with any cheeses.
Related:
Lactose Intolerance: What Should You Eat
Did you know that almost 1 of every 7 Dutch citizens has lactose intolerance? No wonder more and more people are looking for tasty alternatives. What exactly is lactose intolerance all about and what are the symptoms involved? Also we will be sharing which food youd better leave aside, and give you some interesting alternatives.
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Which Cheeses Are Naturally Lactose
Lactase is not a superpower, but it does have one very important function: It breaks down lactose, the sugar found in dairy milk and therefore in cheese. Those suffering from lactose intolerance lack this vital enzyme, resulting not only in physical discomfort, but more significantly, the uniquely profound emotional distress that comes from never being able to eat cheese.
Hope is not lost, however! Brands like Norways Jarlsberg and Cabot Creamery from Vermont boast that their cheeses are naturally lactose-free. Milk is chock-full o lactose, so how is that possible? Are they using magical cows?
As it turns out, no, sorry no magical cows. Milk from ordinary livestock is more than sufficient. Most of the problematic lactose is either removed or converted into more easily digestible forms during routine cheesemaking processes. The cheesemaking process isnt altered to make lactose-free a reality. Its just part of the science of making cheddar, explains Nate Formalarie, communications manager for Cabot Creamery. For those with a dairy allergy, this unfortunately isnt much use. However, for those who battle intolerance, there is a wide array of pungent, creamy, salty, crumbly and digestion-friendly cheese goodness out there. So go ahead, order the burger. Cheese yoself.
What Is Lactose Intolerance
Lactose intolerance is when your body does not have enough lactase to break down lactose, a sugar found in milk and other dairy products.
The lactose then sits in your colon and ferments, creating gases that cause bloating, cramping, nausea, etc. Kind of like lactic acid buildup in your muscles, but just within your stomach instead!
If you are lactose intolerant I feel for you! It can be hard finding food items with labels that read lactose free.
And its always a bummer finding out that cheese has lactose after eating an entire bag of mozzarella sticks!
If youre lactose intolerant, you may wonder if all types of dairy are created equal. Are there some types of dairy that will be easier on your stomach than others? Or do you have to avoid dairy entirely?
Good news. You can have foods that contain lactose, and well clarify this point later. For now lets talk about the difference between cheese and milk.
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What Is It About Ice Cream That Makes Me Puke
Lactose intolerance is very prevalent, affecting up to 70% of the worlds population. Stomach discomfort, bloating, diarrhea, constipation, gas, nausea, and vomiting are the most frequent symptoms. Lactose sources such as milk, cream, and ice cream must be reduced or eliminated from your diet as part of treatment.
Cheeses You Can Eat If Youre Lactose Intolerant
Engin Akyurt/Pexels
Being lactose intolerant is not the end of the world. OK, maybe for a cheesemonger, but how often does that happen? An individual who is lactose intolerant cannot digest lactose, aka the naturally occurring disaccharide sugar found in milk.
Not being able to digest lactose adequately makes it uncomfortable for the person to consume dairy products such as ice cream, milk, or cheese. Ugh, cheese. Thats the real gut-wrenching truth. But dont be so quick to rule out all cheese from your diet, fellow lactose intolerant people. There are actually 10 kinds of cheese you can eat. We spoke with Jennifer May, BHSc , founder and director of Sydney City Nutritionist and Food Intolerance Australia, to learn more about lactose intolerance and how to safely add cheese to your diet.
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What Foods Are The Worst For Lactose Intolerance
Lactose intolerance is the inability to digest lactose, a sugar found in dairy products. Dairy products are often thought of as healthy foods, but they can cause problems for people who cannot break down lactose.
The worst cheese for lactose intolerance is a question that many people ask. There are many dairy products that can cause problems for those with lactose intolerance, but there are some foods that you should avoid as well.
Lactose is present in the following sweets and desserts, therefore avoid them.
- Cookies, cakes, pies, pastries, and milk-based sweets
- Pastries with cream or cheese fillings.
- Chocolates, fudge, and coated candies
- Custard and pudding
- Ice cream, sherbet, and ice milk
- Caramels, toffee, or butterscotch
- Cream whipped
What foods are rich in lactose, taking this into account?
Ice cream, soft-serve frozen yogurt, ricotta cheese, protein powders, energy bars, puddings/custards, and dulce de leche are all high-lactose foods. Lactose intolerance may be minor, moderate, or severe.
Is milk worse for lactose sensitivity than cheese? In comparison, an 8-ounce glass of milk has 12 grams of lactose. trace amounts of cheese Many individuals with lactose sensitivity can digest natural, matured cheese . As a result, new cheeses have a higher lactose content than aged cheeses.
Is it possible to develop lactose intolerance suddenly?
Is it possible to eat cheese if you have lactose intolerance?
Answers to Related Questions
Foods To Eat If You Have Lactose Intolerance
Low-lactose dairy foods
- Butter. Butter is a high fat product that has most of the milk components that contain lactose removed during processing. Butters made from fermented milk products or ghee are even lower in lactose
- Cheese. Cheese has most of the lactose drained off during the manufacturing process. The small amount of lactose left is converted to lactic acid by the bacteria used in the cheesemaking process. The longer a cheese ages the more the lactose reduces. Therefore, hard, aged cheeses such as cheddar, parmesan and swiss have low levels of lactose. Soft cheeses like brie, blue, camembert and feta are also low in lactose and can be tolerated by some people
- Yogurt. Full fat or greek yogurt with live active cultures or probiotics, which are a bacteria that feeds on the sugar, essentially eat up most of the lactose
Lactose-free alternatives
Lactose-free or dairy-free unsweetened alternatives can be a healthy replacement for regular dairy products. These can be used in baking too. Look for:
Calcium and vitamin D enriched foods
A lactose-free or lactose-reduced diet may not contain enough calcium and vitamin D. It is beneficial to add foods rich in calcium and vitamin D to balance out the loss. Examples of these foods include:
- eggs
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If Im Lactose Intolerant Can I Consume Butter
Lactose content in butter is extremely low.
Butter differs from most other dairy products in that it contains only minimal quantities of lactose. Lactose-intolerant individuals may eat up to 12 grams of lactose at a time without experiencing symptoms, while 1 tablespoon of butter has virtually undetectable amounts of lactose .
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.
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Tasty Dairy Milk Replacements
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.
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, goat’s milk has slightly lower levels of lactose than cow’s milk.”
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Safe Cheeses For Lactose Intolerant Individuals
There are 10 types of cheese that are safe for lactose intolerant individuals to consume . As a general rule of thumb, the fresher the cheese, the more lactose it contains. That means its safer to consume aged and hard cheeses. During the aging process, some lactose is separated and drained off with the whey, which reduces the lactose percentage.
High-fat dairy is a good option because the fats slow the release of sugars, which can be a beneficial effect for those with reduced lactase enzyme release. The slower the release, the less absorbed and the more time your body has to produce the required enzyme. Fermentation of dairy is beneficial as the lactose is digested by the bacteria in the process, says Jennifer.
Remember, lactose is the naturally occurring disaccharide sugar found in milk. Cheese with a sugar content of 5 grams per serving or higher is going to be difficult for someone with lactose intolerance to digest. You can find the lactose in cheese by looking at the lactose range or the grams of sugar under the Nutrition Facts label of the brand.
Certain cheeses naturally have a lower lactose percentage, explains Jennifer. This includes hard and matured cheeses such as cheddar, Edam, Swiss, mozzarella, and brie, explains Jennifer. These cheeses contain no lactose and are typically well tolerated by people with lactose intolerance.
- Muenster: 0%-1.1% lactose range
- Camembert: 0%-1.8% lactose range
- Brie: 0%-2% lactose range
- Cheddar: 0%-2.1% lactose range
Which Cheese Is Lactose Free
You can still consume cheese if you have lactose intolerance, but you must choose wisely. Lactose content is reduced in hard, matured cheeses such as Swiss, parmesan, and cheddar. Cottage cheese and feta cheese derived from goat or sheeps milk are two other low-lactose cheese choices. Lactose levels are higher in some cheeses, particularly soft or creamy varieties like ricotta and cream cheese. Try lactose-free and dairy-free cheeses if you wish to avoid dairy totally.
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The Importance Of Lactose
In the last few years, a considerable interest in lactose-free diets as the primary treatment for those suffering from LI has led to a significant growth in the manufacture and sale of lactose-free products and more widespread interest in the health benefits to consumers. However, at the same time, it has become increasingly common within the food industry for lactose and other milk-derived ingredients to be used as additives in non-dairy products. In fact, lactose powder is a common additive in many processed foods, due to its technological properties, mainly enhancing the texture and flavor of many prepared meals. As a result, strict adherence to the lactose-free diet might be difficult for LI patients. Therefore, it is essential that LI individuals constantly check and monitor the labels of all food and drink products they consume . In particular, consumers need to be better educated in the terms used to describe nutritional and food labelling information to completely avoid lactose and allow gut to heal and resolve potential nutritional deficiencies and other associated symptoms.
The first tool for delivering nutrition and health information to consumers is the food label . As reported by the European Food Information Council , the general determinants of the choice of food products include biological , economical , physical , social , and psychological factors, as well as eating disorders, attitudes, and beliefs.
