I have lactose intolerance; what can I do to consume more foods in the Dairy Group?
6/14/2020
Lactose, the milk sugar, stimulates the absorption of calcium and magnesium. It has a relatively lower glycemic index as compared to glucose or sucrose, and hence is suitable for diabetics. It is less cariogenic than other sugars. Lactulose stimulates bifidobacteria in the colon and thereby prevents infection and improves intestinal health.
Lactose absorption in human is catalyzed by the enzyme lactase or -D-galactosidase. Lactase is a nonpersistent enzyme in certain individuals, resulting in distressing symptoms of bloating, flatulence and diarrhea following milk intake.
For those who are lactose intolerant or lactose sensitive, lactose-free and lower-lactose dairy products are the most reliable way to get the health benefits of dairy products. Lactose-free milk is widely available. Hard cheeses and yogurt contain less lactose than milk and may be more easily tolerated. Eating smaller amounts of lactose-containing foods at one time (e.g., 1/2 cup of milk) often works well. Fortified soymilk (soy beverage), which has a similar nutrient profile to cow's milk, is another option within the Dairy Group. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.
Manufacturing fermented milks. Second edition. Edited by Ramesh C. Chandan, Arun Kilara