Diet and Lactose Intolerance
Milk and foods made with milk are the only natural sources of lactose in the
diet
but there are many foods that have hidden lactose. It’s important for people with lactose intolerance to know what these foods are.
Foods In the Diet With Hidden Lactose
| ● bread and other baked goods | | ● candies and other snacks | | ● dried fruit | | ● gravy mixes | | ● hot dogs | | ● instant breakfast drinks, potatoes, and soups | | ● lunch meats (other than kosher) | | ● margarine | | ● meal-replacement bars | | ● mixes for biscuits, cookies, and pancakes | | ● salad dressings | | ● powdered meal-replacement supplements | | ● potato chips | | ● processed foods | | ● processed breakfast cereals | | ● protein bars | | ● protein powders | | ● salad dressings | | ● sausages | | ● sliced meats |
Some foods such as powdered coffee creamers and whipped toppings are labeled non-dairy, but actually may contain ingredients derived from milk; therefore, contain lactose. Look for the words: whey, curds, non-fat dry milk powder, dry milk solids and milk by-products. If these words are on the label, then the product contains lactose, and should be eliminated from the diet.
Almost 25% of all prescription drugs contain lactose and over 5% of over-the-counter drugs. But these only affect those people who have severe lactose intolerance.
Lactose is water-soluble; therefore, the fat percentage and the curdling process have a direct affect on how foods are tolerated. In the curdling process, the lactose in found in the water portion, because of it’s water solubility. The casein and whey are also found there. Dairy products that are reduced fat or fat free will thus have a higher lactose percentage. In addition, low fat dairy products often have such things as milk solids to increase sweetness. This will increase the lactose content.
Traditional aging methods of cheese for over 2 years will reduce the cheese’s lactose content to practically nothing.
Comparison of Lactose Content in Various Milk
| Skim milk | 52.00% | | Human Milk | 9.00% | Unprocessed cow’s milk | 4.70% | Goat’s milk | 4.10% | Buffalo’s milk | 4.86% | Yak’s milk | 4.93% | Sheep’s milk | 4.60% |
Comparison of Lactose Content in Dairy Products
Approximate Amount of Lactose in grams
| Non-fat dry milk powder, unreconstituted (1 cup) | 62 grams | | Sweetened Condensed Milk (1 cup) | 40 grams | Evaporated Milk (1cup) | 24 grams | Milk, reduced fat (1cup) | 11 grams | Acidophilus Milk (1 cup) | 11 grams | Chocolate Milk | 11 grams | Buttermilk (1 cup) | 10 grams | Ice cream (1/4-1/2 cup) | 6 grams | Yogurt, plain low-fat | 5 grams | Half and Half (1/2 cup) | 5 grams | Sour Cream (1/2 cup) | 4 grams | Whipping Cream (1/2 cup) | 3 grams | Evaporated Milk (1cup) | 3 grams | Lactose reduced milk | 2.5 grams | Cottage cheese, low-fat | 2.5 grams | Swiss cheese, 1 ounce | 1 gram | American cheese, 1 ounce | 1 gram | Cream Cheese, 1 ounce | 1 gram | Butter, 1 teaspoon | trace |
Kosher products that are labeled pareve don’t contain milk. If the letter D is present next to the circled K or U the food probably contains milk products.
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The information on enzyme-facts.com is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.
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