Some people have a genetic deficiency in processing or digesting certain compounds from food such as lactase , and this is a congenital enzyme defect, which causes a condition called congenital lactose intolerance .
Because of this, during your diet you should avoid eating foods that contain, among their nutritional components, a type of natural sugar called lactose.
In the following article, we give you all the information regarding lactose, and the foods that you should avoid if you are intolerant to it.
What is lactose?
Lactose is a type of natural sugar found in the milk of mammals , that is, lactose is the sugar in milk. Its consumption in healthy people has many benefits for their health, because unlike other types of sugars it promotes the absorption of calcium in the body , in addition to giving milk sweetness.
There are individuals who are lactose intolerant , that is, their digestive system is genetically prevented from processing or breaking down this sugar into its basic components in order to be digested.
Important: Lactose intolerance is not a disease but an ailment, which is not harmful to general health. (1)
This ailment originates in the small intestine , which does not have the capacity to produce an enzyme called lactase, whose function is to unfold or break down lactose into its two basic components, glucose and galactose, compounds that can be digested by the intestine. organism.
To highlight: Breast milk contains 7.2% lactose, providing the child with up to 50% of the energy he needs.
What are the foods that contain lactose?
There are foods that contain lactose, which you should eliminate if you suffer from intolerance to this type of sugar. Here we point them out:
1. Milk and derivatives
Mammalian milk naturally contains lactose, but dairy products such as cheeses, buttermilk, butter, yogurt, and powdered milk also contain the lactose found in milk.
Even products made with milk such as ice cream, rice pudding, creams that contain milk, among others, may also contain milk and therefore lactose.
Note: Lactose intolerant people better assimilate fermented products, such as yogurt and cheese, especially cured ones, because lactose is partially or totally broken down in the fermentation process by the action of bacteria.
2. Sausages
Lactose is used as an additive to some sausages , in order to give flavor and cover the taste of salt, but mainly serves as a source of energy for some bacteria that produce lactic acid from sugars, an essential reaction in the preparation of fermented sausages.
This ingredient is present in cold cuts of pork, turkey or chicken, cooked ham, breast, bologna, sausages, salchichón or chorizo among others.
Important: If you are going to consume prepared or processed foods, check the label and verify the content as they may contain lactose.
3. Packaged meat
Processed or packaged meats also use additives to improve taste, including lactose. The use of emulsifying salts, phosphates and other bitter compounds provide an unpleasant taste to these products, which are masked by the use of this natural sugar.
This line can include packaged meats, sausages, minced or ground meats, among others, which can cause lactose intolerance.
Important: If you suffer from intolerance to this sugar, you must ensure adequate consumption of calcium and vitamin D.
4. Packaged bread
In the bread industry, lactose is used to help preserve the moisture and freshness of these products, since it maintains the quality of the flavors and controls the growth of natural mold, prolonging the life of its use.
Tip: If you accidentally consume packaged bread that contains lactose, you can relieve symptoms with a ginger, honey and lemon preparation.
5. Industrial pastries
This is another of the industries that uses lactose as an additive to improve the quality of its products and give it more duration for consumption.
In addition, it must be remembered that milk and butter are used in the preparation of these products, ingredients that contain lactose. This is where processed products such as pancakes, rolls, cookies and cakes come in.
Important: Studies have suggested that patients with this ailment can take an amount of lactose equivalent to 12 grams in one dose and 24 grams throughout the day without manifesting discomfort. (two)
6. Sweets and candies
In the sweets and candies industry, lactose is used to modify the crystallization behavior of other sugars and thus improve the body, texture, color and aroma of these products. Here are included nuts, energy bars, milk chocolate among others.
Low -calorie candies may also contain lactose in the form of lactitol, a derivative of lactose that serves as a sweetener. (3)
To highlight: Milk chocolate and condensed milk contain 9.5 grams of lactose per 100 grams of each product.
7. Alcoholic beverages
Alcoholic beverages may contain lactose as an ingredient. This line includes piña coladas, white Russians and cream liqueurs that contain some dairy.
To highlight: Whey is also used , a derivative of milk that contains lactose, which is used to obtain some fermented alcoholic beverages. (4)
In addition, lactose is also used in the manufacture of distilled alcoholic beverages such as gin or vodka, simply because it gives them a sweet taste. Likewise, those who are lactose intolerant should be careful with mixed alcoholic beverages, since many of them contain dairy products.
Note: Most liquors do not contain this natural sugar, however it is always advisable to check its composition.
8. Seasonings
To prevent some seasonings from losing their fine consistency and caking, lactose is used to achieve their uniform dispersion, in addition to enhancing their flavor and aroma.
Note: For a person with this condition (lactose intolerance), it is advisable to season their meals with natural substances or spices to ensure their purity.
9. Cereals
It is customary that foods such as cereals are included in the daily diet due to the benefits they provide. However, processed cereals contain other ingredients that make them attractive to the consumer, such as milk or its derivatives, which contain lactose.
Important: The symptoms of lactose intolerance include nausea, abdominal pain, diarrhea, gas, bloating, among others (5) . If you start to experience these discomforts after eating, see your doctor.
Key Findings
- Lactose is a sugar from animal milk that brings many benefits to healthy individuals.
- It is used as a natural preservative in many foods, to enhance their flavor and mask unpleasant-tasting chemicals.
- Milk and milk products are the main foods with lactose.
- Industrial pastries, sausages, packages and alcoholic beverages also contain high levels of lactose.
- People can take medication such as lactase tablets before eating or drinking dairy products, as it helps to alleviate the symptoms of intolerance.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.