Lactose intolerance
In case of severe intolerance towards this sugar typical of milk, the exclusive consumption of lactose -free foods appears to be an obligatory choice.
Lactose is the main sugar present in milk; consequently, we find it in variable concentrations in all foods derived from it or which contain it as an ingredient. The highest concentrations of lactose are found in milk, yoghurt and fermented milks , ice creams , soft cheeses and butter .
Lactose content of various foods |
|
| Food | Lactose 100 g of food |
| Cow ‘s MILK POWDER ( WHOLE ) | 35.1 |
| POWDERED COW’S MILK ( SKIMMED ) | 50.5 |
| breast milk | 6.5-7.0 |
| donkey milk | 6.2 |
| little cheeses | 6.0 |
| kefir | 5.0* * |
| BUFFALO MILK | 4.9 |
| WHOLE COW’S MILK | 4.8 |
| Partially SKIMMED COW’S MILK | 4.9 |
| SKIMMED COW’S MILK | 4.9 |
| SHEEP’S MILK | 4.5 |
| GOAT MILK | 4.2 |
| FRESH COW RICOTTA | 4.0 |
| cream | 3.0 -4 |
| ROMAN SHEEP RICOTTA | 3.2 |
| WHOLE MILK YOGURT | 3.2* * |
| SKIMMED MILK YOGURT | 3.3* * |
| BEAUTIFUL COUNTRY CREAM | 3.2 |
| SKIMMED MILK FLAKES (cottage) | 2,6-3 |
| MILK BREAD | 1.8 |
| FRESH OR AGED EDAM | 1.0 |
| Mozzarella cheese | 0.1-1.1 |
| Emmentaler and hard cheeses | 0.1 |
| Parmigiano Reggiano , Grana Padano and extra hard cheeses | 0,0 |
* * The lactose contained in sour milk products is generally well tolerated
Normally, the lactose intolerant person tolerates the consumption of hard cheeses, because they are particularly low in this sugar compared to fresh ones and dairy products . Yogurt is also tolerated by some individuals, given that the lactose it contains is pre-digested by bacteria ; moreover, the lactobacilli themselves – in particular some probiotic strains contained in various fermented milk products ( Lactobacillus Acidophilus , Lactobacillus Casei , sp. rhamnosum , Lactobacillus johnsonii ) – have proved useful in improving lactose intolerance .
Variability
Lactose tolerance is variable and depends on each individual
The severity of lactose intolerance is proportional to the lactase deficiency. It is therefore a relative concept, since the quantity of lactose tolerated by the population varies; to clarify the concept with a practical example, if a person tolerates a cup of milk a day without any problems, he can still complain of the annoying symptoms of lactose intolerance when he consumes a liter in one gulp. Similarly, some lactose intolerant people tolerate yogurt well, some tolerate hard cheeses, while others are forced to eliminate even the smallest sources of lactose. The latter category includes individuals with primary lactose intolerance,
Individuals who are strongly lactose intolerant must also pay particular attention to so-called “hidden” food sources. This sugar is in fact added as an excipient to medicines and various supplements , and is found – albeit in small quantities – in various food products . Among the latter we mention:
- bread and other baked goods
- processed cereals , such as corn flakes for breakfast
- Pre-cooked potatoes , soups, breakfast drinks
- Margarine
- Meat and salami
- Salad dressings _
- Candies, snacks and other snacks , ice cream, chocolate , preparations for hot chocolate
- Prepare for pancakes, cookies and sweets
- Minced meat
- Soy milk does not contain lactose; however, due to the presence of other sugars typical of legumes (for example stachyose) it can sporadically reproduce the symptoms of lactose intolerance.
To protect yourself from “hidden” sources of lactose, it is important to carefully read the composition of the foods printed on the product labels.
In the list of ingredients, in particular, it is necessary to ascertain the absence of milk and lactose, whey , rennet and milk by-products ( lactic acid is not obtained from milk and is therefore suitable for consumption).
Therefore, if one of these ingredients appears on the label , it means that the product contains lactose and for this reason it could be contraindicated.
The conditional is obviously a must, precisely because lactose tolerance is variable and depends on each individual.
What appears certain is that milk derivatives, but also various food products containing lactose, are important sources of nutrients .
For this reason, an important tip is to identify – through trial and error – the tolerable amount of lactose, avoiding taking only lactose-free foods beforehand.
If the intolerant individual wants to occasionally consume lactose-rich foods, he can take lactase-based enzyme preparations in the same meal, as a palliative .
As far as calcium is concerned , in order to prevent possible deficiencies , lactose-free milk can be taken (only if well tolerated) and the consumption of vegetables rich in bioavailable calcium can be increased (for example legumes , turnip tops , cabbage and broccoli ).
Fish and nuts are also excellent sources of calcium.
