Love your morning cereal or afternoon latte, but not the bloating and digestion
problems that come with being lactose intolerant? Now more than ever,
there are options for the estimated 30 million to 50 million Americans
who can't stomach regular cow's milk.
"Lactose is a sugar in milk and other dairy products that is digested
with the help of an intestinal enzyme called lactase. If your body doesn't
produce enough lactase, you can become lactose intolerant," says
Cali Kent, RDN, a registered dietitian nutritionist and the Supervisor of Clinical Dietetics at
Santa Rosa Memorial Hospital. "Some milks have been engineered to work around that issue, while
dairy substitutes avoid lactose entirely. Your choice might be based on
taste or on dietary preferences, such as incorporating more plant-based
foods into your meals."
Among the products on the market:
Lactose-free milks
These cow milks have the lactase enzyme added to them. They can be found
at most grocery stores.
A2 milk
Cows can produce A1 and A2 proteins, and supporters of this type of milk
believe the A1 protein can make people more vulnerable to indigestion
labeled as lactose intolerance however, research is limited and inconclusive.
A2 milk comes from cows bred to produce only the A2 protein. A New Zealand
brand offers it in stores in the United States as A2 Milk; some boutique
dairy producers may also sell A2-only milk. A2 Milk is not suitable for
anyone medically diagnosed with lactose intolerance, galactosemia or cows’
milk allergy until more conclusive research is obtained.
Plant-based milks
These types of milks have grown plentiful in recent years--it's not
uncommon to find rice, almond, oat, coconut, cashew and other plant-based
options on supermarket shelves--and they are naturally lactose free. "Look
for unsweetened varieties to cut down on added sugars, and there should
be limited additives," Kent says. "If you want to put in the
time and effort, research recipes for homemade plant-based milks as well."
Kent adds that there are other cow's milk alternatives, but they may
not be as helpful for those who are lactose intolerant. "Some people
seek out products made with sheep's or goat's milk, thinking they
may be easier on their stomachs, but these animal-derived milks also have
lactose. It may take some experimenting and trying different milks to
see what suits you, but the great thing is that there are a variety of
choices available to consumers today."
Have you tried alternative milks? Share a comment below.
Sources:
http://www.motherjones.com/environment/2014/03/a1-milk-a2-milk-america
http://www.nature.com/ejcn/journal/v59/n5/full/1602104a.html
https://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/lactose-intolerance/Pages/facts.aspx