What is lactose
Lactose is also called milk sugar and is a sugar found in milk products. Examples of dairy products are: milk, buttermilk, yogurt, sour cream, sour cream, milk, margarine and butter. Lactose is found in milk products from cows, donkeys, goats and sheep. Coconut milk does not contain lactose.
Are you lactose intolerant?
Approximately 3-5% of the adults in the west are lactose intolerant. If you have any of the symptoms in these descriptions, you may be lactose intolerant.
- Do you get swollen stomach after eating / drinking food or drinks that contain lactose?
- Do you frequently have gas in your stomach?
- Do you often have problems with diarrea or constipation?
You can find out if you are lactose intolerant by taking a blood test at a clinic. It can also be self-determined by testing by reducing the eating / drinking of things that contain lactose – or try low-lactose or lactose-free products and see if the symptoms disappear.
What should a lactose intolerant do?
Your best bet is to try to reduce the amount of lactose in the drinking and eating. Most people can tolerate up to 5 g of lactose per day. This is equivalent to half a glass of milk. Fermented milk products like yogurt contain less lactose while hard cheese and butter hardly has any lactose at all and therefore can be eaten by most lactose intolerant. In order to avoid calcium deficiency, it is good idea for lactose intolerant not to completely exclude milk products, but to choose the milk products naturally contain some lactose and / or low-lactose or lactose-free products available.
Low-lactose and lactose-free products
For those who are lactose intolerant there are now a variety of products to replace the conventional milk products with. So now even a lactose intolerant person can eat dishes and pastries containing milk products. There are also products available in pharmacies that lactose intolerance can take with meals that contain lactose.
Low-lactose products contain little lactose and can be eaten or drunk by those who are not very sensitive to lactose, which applies to the majority of those who are lactose intolerant.
Lactose-free products contain no lactose at all and can be eaten or drinking by anyone.
Lactose content of common products
Approximate lactose per 100 g for common products
Milk: 4.8 g
Sour milk: 3.7 g
Yogurt: less than 3 grams
Butter: less than 1 gram
Whipped cream: 2.9 grams
Hard cheese: less than 0.1 grams
Approximate lactose for lactose-intolerant products
Low lactose cream: less than 0.5 grams
Low-lactose milk: less than 1 gram
Low lactose file: less than 1 gram