Lactose
Sugar found naturally in milk and dairy products
- Lactose is only found in milk & milk products
- Lactose intolerant if missing lactase enzyme that breaks down lactose
- Common to develop lactose intolerance as adult; aging body makes less lactase
Health Benefits:
- best source of calcium for bone health
- rich source of protein
- relatively low glycemic index
- contributes to healthy intestinal flora
Low intake of Lactose
Symptoms of low Lactose intake
- SIGNS OF UNTREATED LACTOSE INTOLERANCE:
- Bloating, Constipation
- Diarrhea
- Eczema, Fatigue, Headache (rare)
- Nausea, Vomiting
- Stomach pain
Causes of low Lactose intake
- CAUSES OF LACTOSE INTOLERANCE:
- Sugar found in dairy
- Not enough lactase enzyme in gut
Excess intake of Lactose
Symptoms of excess intake of Lactose
- LONG-TERM HEALTH RISKS:
- Dairy is best source of calcium, nutrients
- Calcium deficiency from low dairy intake can cause osteoporosis
- Vitamin D deficiency can lead to bone loss
- Plan to get nutrients from other foods
- Change in pH from undigested lactose can lead to change in bacteria of gut
At risk for excess Lactose
- RISK FACTORS:
- Increasing age, usually appears in adulthood
- Diseases affecting the small intestines (bacterial overgrowth, celiac disease, Crohn's disease)
- Chemo or radiation with abdominal complications
Lactose Content in Foods
Foods High in Lactose
| Food | Serving Size | Lactose |
|---|---|---|
| Ice cream, light, soft serve, w/milk chocolate candies | 1.5 cups | 22 g |
| Eggnog | 1 cup | 20 g |
| Milk 1% or skim | 1 cup | 12.6 g |
| Milk 2% or whole | 1 cup | 12.3 g |
| Hot cocoa | 1 cup | 11.6 g |
| Chocolate milk, low fat | 1 cup | 9.6 g |
| Ice mocha | 1 cup | 7.3 g |
| Cream of mushroom soup made w/2% milk | 1 cup | 7 g |
| Tomato soup made w/2% milk | 1 cup | 6.6 g |
| Egg custard, dry mix made with 2% milk | 1 cup | 6.5 g |
| Greek yogurt, low fat | 7 oz | 5.8 g |
| Cottage cheese, 2% low fat | 4 oz | 4.4 g |
| Strawberry ice cream | 1 cup | 4.4 g |
| Fudgsicles, no sugar | 1 serving | 4.3 g |
| Macaroni and cheese | 1 cup | 4.1 g |
| Rice pudding, ready to eat | 4 oz | 3.9 g |
| Pesto | 1 cup | 3.7 g |
| Kit Kat Wafer Bar | 1 bar | 3.4 g |
| Fast food hotcakes w/2 pats margarine, syrup | 1 serving | 2.4 g |
| Tootsie roll | 1 cup | 2.2 g |
| Cheese crackers w/cheese filling | 1 oz | 2.2 g |
| Spinach souffle | 1 cup | 2.1 g |
| Pumpkin pie, commercially prepared | 1 piece | 2 g |
| French salad dressing | 1 Tbsp | 1.8 g |
| Waffles, frozen | 1 waffle | 1.6 g |
| American cheese | 1 oz | 1.5 g |
| Mashed potatoes w/whole milk and butter | 1 cup | 1.5 g |
| Taco bell nachos | 1 cup | 1.5 g |
| Half and half cream | 1 oz | 1.2 g |
| Corn puffs or twists | 1 oz | 1 g |
Foods Low in Lactose
| Food | Serving Size | Lactose |
|---|---|---|
| Fish sticks, frozen, prepared | 1 piece | 0.1 g |
| Dark chocolate, 60-69% cocoa | 1 oz | 0.1 g |
| Cheddar cheese, sharp | 1 oz | 0.1 g |
| White grapefruit juice, unsweet, bottled | 1 cup | 0.1 g |
| Broccoli, chopped | 1 cup | 0.2 g |
| Vanilla wafers | 8 wafers | 0.2 g |
| Buttermilk salad dressing, lite | 1 Tbsp | 0.2 g |
| Fruit toaster pastries | 1 oz | 0.2 g |
| Granola bar, chocolate chip, soft, uncoated | 1.5 oz | 0.2 g |
| Bread, multi grain, whole grain | 1 oz | 0.2 g |
| Maitake mushrooms, diced | 1 cup | 0.2 g |
| Mozzarella cheese, hard, low fat | 1 oz | 0.3 g |
| Tortilla chips, ranch flavor | 1 oz | 0.3 g |
| Chocolate cake w/frosting | 1 piece | 0.3 g |
| Dinner rolls, sweet | 1 oz | 0.3 g |
| Cultured sour cream | 1 Tbsp | 0.4 g |
| Con queso cheese & salsa dip | 2 Tbsp | 0.4 g |
| Doughnuts, cake type, plain | 1 doughnut | 0.4 g |
| Cream of mushroom soup, canned, condensed | 1 cup | 0.5 g |
| Dark chocolate, 45-59% cocoa | 1 oz | 0.5 g |
| Buttermilk waffles, frozen, ready to heat | 1 waffle | 0.5 g |
| Queso blanco | 1 cup | 0.5 g |
| Chocolate or vanilla pudding, ready to eat | 1 oz | 0.5 g |
| Cream cheese | 1 Tbsp | 0.6 g |
| Queso fresco | 1 cup | 0.7 g |
| Sugar wafers w/cream filling | 1 oz | 0.7 g |
| Italian style meatballs, frozen | 3 oz | 0.7 g |
| Whipping cream, heavy | 1 oz | 0.9 g |
| Neufchatel cheese | 1 oz | 0.9 g |
| Cream cheese, fat free | 1 Tbsp | 0.9 g |
References
Lactose-Controlled Diet. (2023). Drugs.com. https://www.drugs.com/cg/lactose-controlled-diet.html
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/
Pregnancy and lactose intolerance: How do you get enough calcium? (2020). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/pregnancy-and-lactose-intolerance/faq-20119824
Foods Highest in Lactose. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/lactose/all/highest/household/common+sr+fndds+branded/no
Torborg, L., & Divekar MD, R. (2016). Mayo Clinic Q and A: Lactose Intolerance Can Develop at Any Age. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-lactose-intolerance-can-develop-at-any-age/
Torborg, L. (2016). Mayo Clinic Q and A: Lactose Intolerance Can Develop at Any Age. Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-lactose-intolerance-can-develop-at-any-age/
Lactose (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1013
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