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A Look At Lactose Intolerance
By Brian D. Johnston, Thu Dec 8th
You may publish this article in your newsletter, on your website, or other publications, so long as the article’s content isnot altered and the resource box is included. Add byline andactive link. Notification of the use of this article isappreciated, but not required. Total word count includedresource box is 594. *** *** Lactose is the primary carbohydrate in milk. Cow’s milk contains4-5% lactose, whereas human milk contains almost twice thatamount. Lactose provides 30-50% of the energy in milk, dependingon the fat content (skim vs. homogenized). A number ofindividuals are affected by lactose in the diet, but there is adifference between intolerance and maldigestion.
Lactose maldigestion is "a disorder characterized by reduceddigestion of lactose due to the low availability of the enzymelactase." is "the term for gastointestinalsymptoms (flatulence, bloating, abdominal pain, diarrhea, and'rumbling in the bowel') resulting from the consumption of morelactose than can be digested with available lactase." In otherwords, intolerance refers to the symptoms of the maldigestivedisorder caused by an insufficient enzyme required to hydrolyzelactose to galactose and glucose. Genetic defects often cause a deficiency of lactase, as well asinjuries to the mucosa lining of the intestines or with age (aswe age our enzyme levels decrease). When lactose moleculesremain in the intestine undigested, they absorb water and thiscan cause bloating, discomfort, cramping, diarrhea, and nausea.Bacterial fermentation along the intestinal tract that produceslactic acid and gas is also a characteristic of lactoseintolerance. It is estimated that one in three adults suffer from lactosemaldigestion and it appears to be inherited in about 80% of theworld’s population, including most Greeks, Asians, and Africans.Those who suffer from any discomfort after eating or drinkingmilk products can consume foods labeled lactose free or take anenzyme preparation such as Lact-Aid to aid digestion. Do note,however, that varies and the amount oflactose allowed
in a diet depends on an individual’s tolerance.Some people cannot tolerate milk, ice cream, or creamed foods,but they can eat aged cheeses and yogurt (some brands are bettertolerated than others) without difficulty. Lactose productsinclude: Grain Products: Breads and muffins made with milk, pancakes, andwaffles; cake or cookie mixes, pie crusts made from butter ormargarine, French toast, some dry cereals, and biscuits. Fruits and Vegetables: Canned and frozen fruits or vegetablesprocessed with lactose, buttered, creamed, or breaded vegetables. Milk and Milk Products: Milk (dried, evaporated, nonfat, andwhole), yogurt, ice cream, sherbet, cheese, custard, puddings,and whey and casein proteins manufactured withlactobacillus/acidophilus culture. Meat and Meat Alternatives: Meats, fish, or poultry creamed orbreaded, sausage and other cold cuts containing nonfat-milksolids, some peanut butter, and omelets and soufflés containingmilk. Other: Instant coffees, margarine, dressings, sugar substitutescontaining lactose, toffee, chocolate, creamed soups, butter,cream, some cocoas, caramels, chewing gum, some vitamin-mineralsupplements, some drugs, peppermint, and butterscotch. Since calcium is a major component of many lactose-containingfoods, it is vital that individuals who are lactose-intolerantreceive adequate calcium from other foods (in fact, milk is notan ideal source of calcium, as will be discussed in ChapterSeven). These include almonds, brazil nuts, caviar, kelp, cannedsalmon, canned sardines, shrimp, soybeans, and turnip greens,broccoli, strawberries, and leafy greens. Leafy greens arecurrently under suspicion as a viable calcium source sincegreens are now believed to contain certain calcium bindingagents that prevent calcium absorption. About the author:Brian D. Johnston is the Director of Education and President ofthe I.A.R.T. fitness certification and education institute. Hehas written over 12 books and is a contributing author to theMerck Medical Manual. An international lecturer, Mr. Johnstonwears many hats in the fitness and health industries, and can bereached at info@ExerciseCertification.com. Visit his site atwww.ExerciseCertification.com for more free articles.
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