Lactose Free DietLactose free diet can be hard to follow with so many foods that contain dairy, especially when you know really well that you need dairy products and calcium to help keep your bones and teeth strong and to avoid osteoporosis later in life.Lactase Deficiency and Lactose Intolerance:Lactase is a digestive enzyme which is produced by the small intestine. The main function of lactase is to digest one of two main sugar compounds found in milk- lactose. Lactase deficiency is responsible for lactose intolerance. Rather than being absorbed by the small intestine, the lactose ferments in the gut and causes bloating, pain, nausea or diarrhoea.It is estimated that 75% of adults worldwide show some decrease in lactase activity during adulthood. The frequency of decreased lactase activity ranges from as little as 5% in northern Europe, up to 71% for Sicily, to more than 90% in some African and Asian countries.
Those who are mildly lactose intolerant can still eat small amounts of milk products, especially with other foods. Certain cheeses, usually hard ones such as cheddar and parmesan, can sometimes be eaten without any strange effects, and yogurt as it contains bacteria that aids in the digestion of lactose. Allergy to eggs is also common for lactose intolerant. It is usually the protein albumen, found in egg whites, that causes the allergic reactions. These can be similar to those caused by the lactose intolerance, as well as stomach upsets and urticaria or hives. Although lactose may cause discomfort in adults with intolerance and they need to follow a lactose free diet, it certainly isn't life threatening. Label reading is essential for people with lactose intolerance. Since each individual's tolerance varies, they need to learn how much lactose they can handle through trial and error.
Foods that contain lactose: Milk Butter Yogurt Some breads Chocolate Sour cream and ice cream Lactose is also a food additive used for its flavour and adhesive qualities, and is found in foods such as: Processed meats Gravy powders Breakfast cereals Meal replacement powders Whey protein supplements Dried fruits Any type of pre-packaged or prepared food *Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'. The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results. The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how youre doing.*
Lactose-Free Substitutes: Calcium plays an important part in maintaining strong teeth and bones and in helping to prevent osteoporosis in later life, especially in women. Non-dairy foods rich in calcium and other vitamins and minerals include dark green, leafy vegetables such as spinach, broccoli, almonds and other nuts, seeds, pulses and soy beans. An estimated 15% of the UK population are affected by lactose intolerance, Lactofree produces milk, cheese and yogurt products which contain only 0.03% lactose. Alternatively, a bacterium such as L. acidophilus may be added, which affects the lactose in milk the same way it affects the lactose in yogurt. Goat's milk and sheep's milk, as well as cheeses made from these milks, have less lactose than cow's milk and may be tolerated in less severe cases. Soya drinks contain no lactose and is usually a great substitute to cow's milk. Dairy-free margarine and spreads are available in many health food shops and can also be used in baking. Rice milk Almond milk Non dairy creamers Water-based breads Lactose free cheeses Vegan chocolate products
Lactose Free Diet- References: http://en.wikipedia.org/wiki/Lactose_intolerance. Kretchmer N (1972). "Lactose and lactase". Sci. Am. 227 (4): 718. PMID 4672311. Lactose Intolerance at eMedicine Guandalini S, Frye R, Rivera-Hernαndez D, Miller L, Borowitz S. Lactose Free Diet :http://www.growingkids.co.uk/ LactoseFreeDiet.html. Dealing with a Dairy Free Diet: http://www.ivillage.co.uk/ food/cook/health/ articles/ 0,,177268_525825-2,00.html |
