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.
expert residential cleaners Park Ridge ..I spent a few days at a resort in Mexico... Read More
White-spotted or yellow splotched teeth may reveal more than needed... Read More
Eating healthy and taking care of yourself is essential to... Read More
Weight loss plans are almost always trying to get you... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
The best weight training and cardio workouts will do very... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
Fad diets have been around for more than 50 years... Read More
Meal replacements have been part of the diet landscape for... Read More
Recently I found the book : "Eating and health according... Read More
Arthritis - if you suffer from this illness, I don't... Read More
Random thoughts taken from valuable sources, what many nutrition experts... Read More
As you've probably heard before, your post-workout meal may very... Read More
For some people it is really hard to give up... Read More
Endurance Sports are like music concerts. They start at a... Read More
Okay, before we start, let me explain the purpose of... Read More
If you're looking for a power-packed entr?e or soup to... Read More
Beverages - and not just alcohol - are a significant... Read More
You've heard that old saying: True beauty comes from within.... Read More
What ancient tribes and people of the Amazon have known... Read More
Liquid vitamin mineralThe liquid vitamin mineral dietary supplement is a... Read More
An American culture that is marked by a chronic lack... Read More
Sprouts not only taste good, but they are also a... Read More
The field of nutrition is awash with charts, tables, diagrams,... Read More
Fat is a nutrient that is a contributor to the... Read More
green cleaning service Park Ridge ..I know you've heard this many times - "Drink more... Read More
Strict "no carb" phases of low carb diets have developed... Read More
You must add some fresh cherries, which are now in... Read More
They're not only good for you, but they taste good,... Read More
Hormonal changes during pregnancy, and quite normal fat gain often... Read More
What is the Atkins diet and how can it help... Read More
Remember the old adage, you are what you eat? The... Read More
The total calories that you should be consuming depend on... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Quick Overview- I think the most important thing for people... Read More
The secret of success is knowing how to deal with... Read More
The latest tallies show that over three million people in... Read More
It slows ageing, promotes healthy vision, has anti-cancer properties, increases... Read More
I'm 40-something years old, and for 40-something years breakfast has... Read More
At any grocery store in North America right now, there... Read More
What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More
Did you know that there might be poison in many... Read More
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
Since the 1930's the western diet has dramatically changed. This... Read More
Fruit calories are very healthy as compared to calories in... Read More
Many people experience unpleasant reactions to foods they have eaten... Read More
For some people it is really hard to give up... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
NutrientsFat, Sugar, Sodium and CarbohydrateThe sections on a food label... Read More
"It's not what you eat, it's what's eating you that... Read More
Nutrition |