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There is nothing quite like dipping a cookie in a tall glass of cold milk, whether you are five or fifty. But for more than a third of all Americans (and 68% of the world’s population!) Who are lactose intolerant, drinking or eating dairy products such as milk, ice cream and cream cheese can send them running to the world. toilet with gas, diarrhea, bloating, abdominal pain and nausea.
Here’s why: Milk naturally contains a complex sugar called lactose. “Lactose intolerance occurs when the small intestine does not make enough lactase, which is the enzyme needed to digest and break down lactose into the simpler sugars: glucose and galactose,” says Amy Chow, RD, dietitian- registered nutritionist in Langley City, British Columbia. , who works with children and adults with food allergies and intolerances. Lactose intolerance can be familial and is more common in populations of Asian, African American, Hispanic / Latinx, and Native American descent.
The huge explosion in the plant-based milk market has made life much easier for lactose intolerant people, who can choose from a wide range of alternatives to milk, including oat, almond, soy and coconut milk (as well. as frozen desserts based on the above). But still, there are benefits to drinking cow’s milk, says Chow. “Milk substitutes can differ significantly in terms of nutritional profile,” she says. “For example, almond milk typically contains 1g of protein compared to 8g of protein in cow’s milk.”
Fortunately, for the estimated 50 million Americans who cannot tolerate dairy products, there are several tasty dairy products that come from a cow – and have the same nutritional profile as regular milk – but magically lactose has it. removed (or try a brand new strategy to make milk more digestible). Here are some favorites:
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Ultra-pasteurized whole vitamin D
Most cow’s milk marketed for lactose intolerant people have added lactase to break down the hard-to-digest sugar. But a new type of milk takes a different approach. The folks behind a2 Milk claim it’s not necessarily the lactose that causes stomach problems, but a protein called A1, a genetic mutation that spread in dairy cattle 8,000 years ago. A2 uses milk from cows which only produce the easily digestible A2 protein. Our testers appreciated its pure, fresh taste without the added sweetness of lactose-free milks.
Chocolate chip cookie dough
With flavors like Peanut Butter Cup, Chocolate Chip Cookie Dough, Mint Chip and Espresso, Beckon considers itself the first premium lactose-free ice cream on the market – and it tastes as creamy and delicious as other top pints. range. Beckon uses natural ingredients including hormone-free milk and cream, egg yolks and pure cane sugar, as well as the all-important lactase.
Lactose Free Vanilla Ice Cream
For your good old fashioned, inexpensive supermarket brand ice cream, you can pick up a box of Breyers lactose free ice cream, which comes in vanilla and chocolate. Perfect when you want to make a good tummy milkshake.
2% lactose free milk
The classic brand of lactose-free milk, Lactaid was developed in the 1970s by a third-generation milkman who realized that by adding lactase to milk from his family farm, more people could benefit from it. The company now offers 9 kinds of milk, ice cream, cottage cheese and even eggnog. Because lactose has already been broken down into simpler sugars, Lactaid tastes slightly sweeter than regular milk.
Another increasingly common strategy for making lactose-free milk is to pass cow’s milk through a filter that removes all sugars, but leaves all important protein and calcium. Fairlife uses this ultrafiltration process to make lactose free milk, ice cream and real dairy creamer.
Lactose Free Yogurt
Yogurt in general is one of the dairy products that is naturally lower in lactose, which makes it easier to digest even for people who are lactose tolerant. But for a totally lactose-free version of the fruity snack, you can try GoodBelly yogurt, which is packed with gut-healthy probiotics and protein.
Organic lactose free cottage cheese
Green Valley adds lactase to all dairy products produced at its California dairy to create belly-safe cottage cheese, cream cheese, yogurt, butter, and organic sour cream.
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