Galactose
Simple sugar (monosaccharide) often combined with lactose
- Contributes to energy production, storage
- Forms half of sugar lactose, found in dairy
- Supports brain development of infants
Health Benefits:
- improved wound healing
- decreased inflammation
- helps intestinal bacteria, digestion
- helps immune system
Low intake of Galactose
Symptoms of low Galactose intake
- SIGNS OF GALACTOSE INTOLERANCE:
- Brain damage, Death
- Cataracts
- Learning, speech problems
- Kidney dysfunction
- Reproductive problems
Causes of low Galactose intake
- CAUSES OF GALACTOSE INTOLERANCE:
- Rare, inherited condition from birth
- Missing liver enzyme
- No dietary galactose/lactose ever
Excess intake of Galactose
Symptoms of excess intake of Galactose
- LONG TERM HEALTH RISKS (WITH CONTINUED GALACTOSE INTAKE):
- Cataracts
- Decreased bone density
- Kidney, liver disease
- Neurological deficits, Poor intellectual function
- Premature ovarian insufficiency
At risk for excess Galactose
- If food with galactose ingested, liver can't break down; builds up with harmful effects
- Mainly found in lactose products
Galactose Content in Foods
Foods High in Galactose
| Food | Serving Size | Galactose |
|---|---|---|
| Kefir, low fat, plain | 1 cup | 2.2 g |
| Beets, canned, regular | 1 cup | 2 g |
| Greek yogurt, nonfat | 7 oz | 1.4 g |
| Celery, diced, cooked | 1 cup | 1.3 g |
| Greek yogurt, low fat | 7 oz | 1.3 g |
| Greek strawberry yogurt, low fat | 6 oz | 0.9 g |
| Greek vanilla yogurt, nonfat | 5.3 oz | 0.9 g |
| Cherries, sweet | 1 cup | 0.9 g |
| Strawberry yogurt, nonfat | 5 oz | 0.8 g |
| Honey | 1 Tbsp | 0.7 g |
| Navy beans, uncooked | 1 cup | 0.7 g |
| Mozzarella cheese, low moisture, part skim, shredded | 1 cup | 0.6 g |
| Greek vanilla yogurt, low fat | 1 cup | 0.6 g |
| Yellow corn, sweet, canned | 1 cup | 0.6 g |
| Oats, instant fortified, plain | 1 cup | 0.4 g |
| Fish sticks, frozen, cooked | 1 stick | 0.4 g |
| Kiwi fruit, sliced | 1 cup | 0.3 g |
| Chicken pot pie, frozen | 1 pie | 0.3 g |
| Queso seco, white, dry grated | 1 cup | 0.3 g |
| Avocado | 1 avocado | 0.2 g |
| American cheese | 1 slice | 0.2 g |
| Coleslaw, fast food | 1 cup | 0.2 g |
| Cheeseburger, single patty | 1 burger | 0.2 g |
| Green peas, canned, drained | 1 cup | 0.2 g |
| Mozzarella cheese, hard, low fat | 1 oz | 0.2 g |
| Lasagna w/meat | 1 cup | 0.2 g |
| Plums, sliced | 1 cup | 0.2 g |
| Biscuits, plain or buttermilk | 1 biscuit | 0.1 g |
Foods Low in Galactose
| Food | Serving Size | Galactose |
|---|---|---|
| Basil, chopped | 2 Tbsp | 0.01 g |
| Potato pancakes | 1 medium | 0.01 g |
| Pretzels, hard, plain, salted | 10 twists | 0.01 g |
| Figs, dried, uncooked | 1 fig | 0.01 g |
| Pumpkin pie | 1 slice | 0.01 g |
| Taco shells, baked | 1 shell | 0.01 g |
| Almonds | 1 oz | 0.02 g |
| Cheese flavored puffs or twists | 32 pieces | 0.02 g |
| Tortilla chips, nacho cheese | 1 oz | 0.02 g |
| Cheddar cheese | 1 oz | 0.03 g |
| Spinach, raw | 1 cup | 0.03 g |
| Hot cocoa, homemade w/milk | 1 cup | 0.03 g |
| Cream of mushroom soup, canned, made w/2% milk | 1 cup | 0.03 g |
| Blackberries | 1 cup | 0.04 g |
| Parmesan cheese, grated | 1 oz | 0.04 g |
| Egg, whole | 1 large | 0.05 g |
| Pesto | 1 cup | 0.1 g |
| Milk 2%, low fat | 1 cup | 0.1 g |
| Pizza, pepperoni, cheese, sausage | 100 g | 0.1 g |
| Chicken parmesan, without pasta | 100 g | 0.1 g |
| Grapefruit juice, white, bottled, unsweet | 1 cup | 0.1 g |
| Eggnog | 1 cup | 0.1 g |
| Cantaloupe, cubed | 1 cup | 0.1 g |
| Cottage cheese, 2% low fat | 4 oz | 0.1 g |
| Peaches | 1 large | 0.1 g |
| Spinach souffle | 1 cup | 0.1 g |
| Quesadilla w/chicken | 1 quesadilla | 0.1 g |
| Tortilla chips, ranch flabor | 7 oz | 0.1 g |
| Pizza, pepperoni, regular crust | 1 12" pizza | 0.1 g |
| Yellow peaches, sliced | 1 cup | 0.1 g |
References
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Foods Highest in Galactose. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/galactose/all/highest/household/common+sr+fndds+branded/no
Galactose (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1075
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