A Look at Lactose Intolerance

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.

deep house cleaning Bannockburn ..
In The News:

Expert analysis reveals whether wired Ethernet or wireless Wi-Fi connections are safer for home internet use, plus practical steps to secure your network from attackers.
Australian construction robot Charlotte uses sand, crushed brick and recycled glass to 3D print fireproof, floodproof homes with reduced carbon footprint.
Cybercriminals are using fake invitation emails to trick recipients into downloading malware and stealing personal information and data.
Flying drones could help retailers fight a 93% increase in theft rates as Flock Safety promotes airborne security systems to track suspects and deter crime.
The Fox News Artificial Intelligence Newsletter brings you the latest news on the emerging technology every Saturday, highlighting top stories.
Hacker group Radiant stole data from 8,000 children at Kido nursery chain, demanding ransom and directly contacting parents with intimidation tactics.
As 18 states implement bell-to-bell cell phone bans, creative students use Google Docs, iMessage on MacBooks and Post-It notes to stay connected in class.
A sheriff's captain says deputies often spend hours writing reports between calls, but Axon's AI program, Draft One, helps them save crucial time in the field.
Sora 2, OpenAI's new video-generation app, can create AI-generated videos based on a singular prompt. The results are both mind-blowing and terrifying.
iPhone and Android users can reduce Wi-Fi calling battery drainage through settings adjustments, background app limits and stronger Wi-Fi connections.
Work email scams are becoming harder to detect as criminals use AI and spoofed addresses to trick employees into opening malicious attachments and links.
From her Arizona living room, Christina Chapman ran a covert hub that helped North Korean operatives infiltrate U.S. firms, netting $17 million in stolen salaries.
UC Santa Barbara researchers developed a soft robotic intubation system that achieved 100% success rates for experts and 96% for paramedics with minimal training.
Scammers exploit probate filings to target grieving families with fake fees and debts, Kurt "Cyberguy" Knutsson reports.
Automotive giant Stellantis becomes latest victim of widespread Salesforce breaches affecting companies like Google, Cisco and Adidas this year.
A woman from Washington reunited with her missing Maine Coon cat Louie after 11 days using Love Lost, a free AI-powered pet recovery platform.
Expert cybersecurity tips help Mac owners remove malware infections and strengthen defenses with antivirus software, password managers and system updates.
Meta's AI chatbot training rules bans sexual roleplay with minors and block access to child abuse material as regulators scrutinize its safety measures.
Online banking users face a new threat: web injection scams that overlay fake pop-ups to steal logins. Here’s how to spot them and protect your accounts.
Meta introduced Teen Accounts to Facebook and Messenger while launching a School Partnership Program for U.S. educators to report bullying within 48 hours.
Executive order signed by President Donald Trump tasks Robert F. Kennedy Jr.'s MAHA Commission with using AI to find new cures for childhood cancers.
New FileFix attack tricks Facebook and Instagram users into running malicious PowerShell commands disguised as Meta account maintenance to deploy StealC infostealer.
Step-by-step instructions help users migrate to Windows 11 while preserving emails, contacts, documents, and software licenses during the transition.
Chrome faces its sixth zero-day attack in 2025 as Google patches critical V8 engine flaw CVE-2025-10585 discovered by Threat Analysis Group.
The Hypershell X Ultra exoskeleton features 12 terrain modes and carbon fiber construction to enhance hiking, cycling and outdoor adventures.

The Five Keys to Healthy Eating

1. Enjoy what you eatWhether someone is following the Atkins... Read More

Essential Fatty Acids - Americas Major Dietary Deficiency

America's major dietary deficiency - EFA a panacea for good... Read More

Do You Know What You Are Eating?

With all the news about Splenda of late and the... Read More

Foods Can Lower Cholesterol and C-reactive Protein

If you have high cholesterol, the American Heart Association's low-cholesterol,... Read More

Soy Phytoestrogens and the Art of Propaganda

In this newsletter we will discuss the current controversy about... Read More

Glorious Summer Greens

Summer brings a lot of fantastic things with it, but... Read More

Healthy Eating Myths Shattered

Salt does Not Cause High Blood Pressure. Some things you... Read More

When You Eat at the Fridge

I spent a few days at a resort in Mexico... Read More

Protein - The Denominator Customary to All Diets

The Human Body is in a constant flux with the... Read More

Water And Good Hydration

The key to good hydration is drinking a lot of... Read More

Gift Basket Idea for Senior Citizens

Evidence for the importance of fruit and vegetable intake to... Read More

Olive Oil -Not Just for Popeye

Archeological records indicate that man has cultivated the olive tree... Read More

Busting the Dairy Myth ? The Truth About our Health and Dairy

Millions of people around the UK consume dairy products on... Read More

Focus on Trans Fat

There's no doubt--carbohydrates have taken center stage in public discourse... Read More

Health and Nutrition

The Health and Nutrition Industry has come about as peoples... Read More

A Look at Lactose Intolerance

Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More

5 Ways to Get the Best Out of Radishes

They sit left behind on relish trays. They're often by-passed... Read More

Omega 3 Fatty Acids: What are They, Really?

"The physician who knows only medicine, knows not even medicine."... Read More

Substitutes for Butter

Instead of Butter: Use top quality, cold pressed, extra virgin... Read More

Is Eating a Raw Food Diet Actually Healthy for You?

Whatever diet you choose to live by, the food you... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

Chew Your Food

I am going to share with you possibly the most... Read More

Understanding Vegetarianism

Like the Sun, Moon, and Earth, there are three kinds... Read More

The Dangers of Honey

Before we get to honey we have a question from... Read More

Combat High Blood Pressure and Cholesterol with Soybeans

You may have heard of the "Portfolio Diet" wherein it... Read More

kitchen deep cleaning Winnetka ..