Lactose is the primary carbohydrate in milk. Cow's milk contains 4-5% lactose, whereas human milk contains almost twice that amount. Lactose provides 30-50% of the energy in milk, depending on the fat content (skim vs. homogenized). A number of individuals are affected by lactose in the diet, but there is a difference between intolerance and maldigestion.
Lactose maldigestion is "a disorder characterized by reduced digestion of lactose due to the low availability of the enzyme lactase." Lactose intolerance is "the term for gastointestinal symptoms (flatulence, bloating, abdominal pain, diarrhea, and 'rumbling in the bowel') resulting from the consumption of more lactose than can be digested with available lactase." In other words, intolerance refers to the symptoms of the maldigestive disorder caused by an insufficient enzyme required to hydrolyze lactose to galactose and glucose.
Genetic defects often cause a deficiency of lactase, as well as injuries to the mucosa lining of the intestines or with age (as we age our enzyme levels decrease). When lactose molecules remain in the intestine undigested, they absorb water and this can cause bloating, discomfort, cramping, diarrhea, and nausea. Bacterial fermentation along the intestinal tract that produces lactic acid and gas is also a characteristic of lactose intolerance.
It is estimated that one in three adults suffer from lactose maldigestion and it appears to be inherited in about 80% of the world's population, including most Greeks, Asians, and Africans.
Those who suffer from any discomfort after eating or drinking milk products can consume foods labeled lactose free or take an enzyme preparation such as Lact-Aid to aid digestion. Do note, however, that lactose intolerance varies and the amount of lactose allowed in a diet depends on an individual's tolerance. Some people cannot tolerate milk, ice cream, or creamed foods, but they can eat aged cheeses and yogurt (some brands are better tolerated than others) without difficulty. Lactose products include:
Grain Products: Breads and muffins made with milk, pancakes, and waffles; cake or cookie mixes, pie crusts made from butter or margarine, French toast, some dry cereals, and biscuits.
Fruits and Vegetables: Canned and frozen fruits or vegetables processed with lactose, buttered, creamed, or breaded vegetables.
Milk and Milk Products: Milk (dried, evaporated, nonfat, and whole), yogurt, ice cream, sherbet, cheese, custard, puddings, and whey and casein proteins manufactured with lactobacillus/acidophilus culture.
Meat and Meat Alternatives: Meats, fish, or poultry creamed or breaded, sausage and other cold cuts containing nonfat-milk solids, some peanut butter, and omelets and souffl?s containing milk.
Other: Instant coffees, margarine, dressings, sugar substitutes containing lactose, toffee, chocolate, creamed soups, butter, cream, some cocoas, caramels, chewing gum, some vitamin-mineral supplements, some drugs, peppermint, and butterscotch.
Since calcium is a major component of many lactose-containing foods, it is vital that individuals who are lactose-intolerant receive adequate calcium from other foods (in fact, milk is not an ideal source of calcium, as will be discussed in Chapter Seven). These include almonds, brazil nuts, caviar, kelp, canned salmon, canned sardines, shrimp, soybeans, and turnip greens, broccoli, strawberries, and leafy greens. Leafy greens are currently under suspicion as a viable calcium source since greens are now believed to contain certain calcium binding agents that prevent calcium absorption.
You may publish this article in your newsletter, on your web site, or other publications, so long as the article's content is not altered and the resource box is included. Add byline and active link. Notification of the use of this article is appreciated, but not required.
Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@exercisecertification.com. Visit his site at info@exercisecertification.com for more free articles.
whole house cleaning Highland Park ..I am going to share with you possibly the most... Read More
While packages of the artificial sweetener Splenda claim, "made from... Read More
Meal replacements have been part of the diet landscape for... Read More
The typical American diet already provides plenty of protein and... Read More
"Organic" has some quite specific legal definitions in most developed... Read More
Eating orange mean absorbing vitamin C to our body, is... Read More
New studies bring to our attention that high levels of... Read More
It's 5:30 p.m. and you're heading home after a long,... Read More
Apart from eating many of the wonderful vegetables and fruits... Read More
Most recipes end with instructions to "serve immediately." You could... Read More
Vitamin D is a fat-soluble vitamin like A and E.... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
Do you need omega 3 fatty acid in your diet?... Read More
Here's a conundrum: While experts agree that high cholesterol and... Read More
Cholesterol has been around for thousands of years. It's a... Read More
Better sleep = better metabolism. I have been saying it... Read More
If you want to lose weight, there is one thing... Read More
When you take your food next time, take care of... Read More
Diet nutrition physiqueToday, learning about diet nutrition physique isn't all... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
The old clich? that you are what you eat is... Read More
1. Water. If you're thirsty you're already dehydrated. The majority... Read More
I know you've heard this many times - "Drink more... Read More
Just what is the "New Biology of Health?" And who's... Read More
For most people, the concept of capsulized food? usually conjures... Read More
pet-friendly home cleaners Glenview ..Cholesterol is an essential building block of every cell in... Read More
It slows ageing, promotes healthy vision, has anti-cancer properties, increases... Read More
Most people understand that it is wise to limit the... Read More
What is the Atkins diet and how can it help... Read More
Having a large amount of such "visceral fat" is associated... Read More
Coke, more commonly known as cocaine is a highly addictive... Read More
Have you ever watched someone who appears thin and healthy... Read More
I read a lot about the topics of health and... Read More
The total calories that you should be consuming depend on... Read More
The proliferation of fast food restaurants, convenience stores, and vending... Read More
The Benefits of SnackingYou may feel regretful about snacking, but... Read More
The Health and Nutrition Industry has come about as peoples... Read More
This is usually the forgotten element of most mass programs.... Read More
The latest tallies show that over three million people in... Read More
The sugar industry and the food manufacturers are capitalizing BIG... Read More
Some people say to themselves, junk food is not that... Read More
For any kid who grew up eating doughy, thick Wonder... Read More
Great news on the chocolate front! Chocolate is good for... Read More
Biological clockObviously you need biological clock to time and alarm... Read More
You must add some fresh cherries, which are now in... Read More
The topic of nutrition is one that is always present... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
Nuts of all kinds (I am talking peanuts, cashews etc)... Read More
If you are like most people, you've tried dieting before.... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
Nutrition |