Do you know how much lactose foods contain?

Milk with Lactose, #OkNutriWhite

When was the last time you drank a glass of milk without that uncomfortable gastrointestinal feeling?

Starting around two years of age, it’s quite common for lactose intolerance to appear — that is, intolerance to the carbohydrate found in milk. This happens because, around that age (the average age for weaning in humans), we stop producing the same amount of lactase, the enzyme responsible for breaking down and helping us digest lactose.

And that’s when the typical gastrointestinal symptoms begin:

Gastrointestinal Symptoms of Lactose Intolerance

• Nausea and sometimes vomiting
• Gas and bloating
• Diarrhea
• Abdominal inflammation

Do you relate to this?

Here Are the Facts — Plus Some Tips and Reminders

As a general rule, the higher the fat content, the lower the lactose content.

Any product containing less than 2% lactose can usually be well tolerated by most people with lactose intolerance — as long as it’s not consumed in excess.

These ranges are important because there are huge variations between brands, especially for products like yogurt, sour cream, and ice cream. It’s impossible to determine the exact lactose content for every specific brand.

A tenth of a percentage point really doesn’t make a difference — so don’t stress about minor details.

Aged cheeses always contain less lactose than younger cheeses. Look for the aging time on the label.

How Much Lactose Do Foods Contain?

You can check the following list to get a clearer idea of the lactose content in different foods.

What You Should Know

The ranges were taken from Nevin S. Scrimshaw and Edwina B. Murray: “The Acceptability of Milk and Milk Products in Populations with a High Prevalence of Lactose Intolerance,” American Journal of Clinical Nutrition, 1988; 48:1080–1159.
Except for the whey ranges, which were found in the Ingredient Description Brochure, American Dairy Products Institute, 1992, and the cheese data, which came from Samuel A. Matz: Ingredients for Bakers, McAllen, TX: Pan-Tech International, 1987.
However, the averages were drawn from Recent Knowledge of Milk and Other Fluid Dairy Products, Rev. Ed., National Dairy Council, 1993.

But then, you switched to lactose-free milk — and the problems continued.
It’s no longer the lactose, so maybe, you think, it’s the fat that irritates your gut. And if you’re also trying to lose some body weight, your first choice might be to reduce fat intake…

So, you try skim milk!

Your gastrointestinal symptoms may improve, and if you’re following a well-designed meal plan that controls your energy intake, you might even lose some body weight — and indeed, the digestive issues may start to decrease.
But then, you might begin to notice other symptoms such as:

• Rhinitis
• Sinusitis
• Dermatitis

So, what other element might need to be removed from milk?

Casein! Cow’s milk contains a type of protein called A1 casein, which can cause inflammation and intolerance at the intestinal level — where 70% of your immune system resides.
Because it is difficult to digest, it can lead to what is known as Leaky Gut Syndrome, the gateway to many diseases.
That’s why you’ve started noticing other extraintestinal symptoms.

This happens due to a process known as molecular mimicry. Both casein and gluten are structurally similar; since they are difficult to digest and remain as peptides that your immune system does not recognize as “self,” they can trigger inflammatory conditions or autoimmune diseases.

What Are Your Alternatives?

At first, while you transition or learn to recognize your symptoms, you might try:

• Low-fat or lactose-free dairy products
• Aged cheeses (which contain less lactose)
• Buffalo, goat, or sheep dairy, which contain A2 casein, slightly more similar to that found in human milk (though not identical)

However, you should rotate these options, avoid consuming them too frequently, and always evaluate your individual tolerance.

Plant-based milks can also be an option — but only as a culinary or texture substitute, since their nutritional properties differ. You should still evaluate your individual tolerance, as they may contain histamines or oxalates.

Our Recommendation

Read the nutritional labels of the products you buy carefully, and don’t be misled by claims like “lactose free” or “fat free” if the label still says “cow’s milk” — and you already know you can’t tolerate it.

Check out our OkNutriWhite recipe section for more ideas and practical guidance.

References:

1. Jinsmaa Y, Yoshikawa M. (1999) Enzymatic release of neocasomorphin and beta-casomorphin from bovine beta-casein. Peptides, 20:957-962.

2. Kamiński S, Cieslińska A, Kostyra E. (2007) Polymorphism of bovine beta-casein and its potential effect on human health. The Journal of Applied Genetics, 48(3):189-198.

3. Artículo de Steve Carper: http://www.stevecarper.com/li/list_of_lactose_percentages.htm