Low Lactose Dairy Foods For Lactose Intolerant People
Dairy is a good source of calcium but there are people with lactose intolerance who avoid eating dairy products. They are usually concerned about the fact that eating dairy products can cause unwanted and embarrassing side effects.
The problem is with lactose and let me tell you that not all dairy products are high in lactose. There are low lactose dairy foods too.
Lactose intolerance – What is it?
Lactose intolerance is quite common and affects 75% of people worldwide. It is more prevalent in Asia and South America when compared to the West.
People with lactose intolerance do not have sufficient amount of lactase enzyme. It is produced in the gut and is needed to break down lactose, which is the main sugar present in milk. In the absence of the enzyme, lactose passes undigested through the gut and causes gas, bloating, nausea and diarrhea.
Fear of the symptoms makes lactose intolerant people to avoid foods that have lactose in them. However, not all dairy foods cause problems for lactose intolerant people as they don’t contain so much lactose.
It is said that intolerant people can consume up to 12 g of lactose in a single go without any trouble. 12 g of lactose is present in a cup of milk (230 ml).
Here are some low lactose dairy foods,
To make butter, the milk is churned to separate the solid fat from the liquid components. Butter is 80% fat as the milk’s liquid containing all the lactose is removed during the butter-making process.
Thus, lactose in butter is very low. 100 g of butter has just 0.1 g of lactose. So, butter will mostly not cause problems even in those who have an intolerance. Butter is made from fermented milk products and ghee or clarified butter has an even lower amount of lactose than regular butter.
2) Hard cheese
Cheese is prepared by adding bacteria to milk and separating the cheese curds formed from the whey. As lactose is found in the whey, lots of it gets removed when cheese is made. However, the lactose found in cheese may vary and the cheeses that have been aged the longest are the ones with the lowest amount of lactose.
For example, 100 g of cheddar cheese has only trace amounts of lactose in it. Parmesan and Swiss cheeses are also in the same category and can be consumed by people with lactose intolerance. Cheeses with higher lactose are cheese spreads, cottage cheese and mozzarella. But they would still have lower than 12 g of lactose.
3) Probiotic yogurt
Lactose intolerant people find yogurt easier to digest when compared to milk. This is due to the fact that yogurts have live bacteria that break down lactose and you need not digest it yourself.
Look for yogurt with the word ‘Probiotic’ on the label.
Traditionally, kefir is made by adding kefir grains to milk. Just like yogurt, kefir grains have live cultures of bacteria that digest the lactose present in milk. So this means that kefir can be tolerated better by individuals with lactose intolerance when consumed in moderate amounts.
5) Heavy cream
Cream is made out of the fatty liquid that rises on top of the milk. Different creams contain different fat amounts depending on the fat to milk ratio in the product. Heavy cream is a high-fat product having 37 percent of fat. This is higher than other creams. It also has almost nil amount of sugar. It means that its lactose content is quite low. 15 ml of heavy cream has just 0.5 g of lactose in it. Thus, heavy cream will not be a problem for lactose intolerant people.
The bottom line
So, unlike what most people think, lactose intolerant people can eat moderate amounts of dairy products provided they are naturally low in lactose like the ones mentioned above!
Hope you found this list of Low Lactose Dairy Foods useful!
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