I know what you're thinking - "You've got to be kidding me!" Right? Please hear me out. Lactose is the sugar that is naturally found in milk and therefore dairy foods. Lactase is the enzyme that breaks down lactose in the gut so it can be absorbed. It is also what's missing in people who have been diagnosed with lactose intolerance. Unfortunately, people who avoid dairy foods may be missing important nutrients in their diet that help them keep healthy. One glass of milk, one ounce of cheese or one cup of yogurt gives us...
- Calcium - 30%
- Vitamin D - 25%
- Riboflavin - 24%
- Phosphorus - 20%
- Protein - 16%
- B12 - 13%
- Potassium - 11%
- Vitamin A - 10%
- Niacin - 10%
That's the amount of these nutrients that one serving of dairy food provides. However when the lactose is not broken down by the body people experience pain, bloating and general discomfort. So what to do?
The good news is that most people with lactose intolerance can tolerate at least 12 grams of lactose, the amount in about 1 cup of milk, with little or no symptoms. Also, by gradually re-introducing dairy into the diet can help manage symptoms and help people with lactose intolerance benefit from the nutrient package in dairy. If you do experience symptoms try these ideas:
- Choose lactose-free milk and milk products - they're real dairy food but the lactose has been broken down.
- Drink small amounts of milk with meals or cook with milk
- Try dairy foods with a lower lactose content like hard cheese
- Eat yogurt with live and active cultures - the lactose is being dealt with by those cultures
- Take lactase enzyme supplements when eating dairy
Sensitive to lactose or not - enjoy dairy foods and be healthy and strong.
Happy, Healthy Eating!
Marcia
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