Lactose Levels in Our Daily Foods

Do you know the lactose content in the food/liquids that you eat/consume every day? If you doesn’t know, read on the article to have an in-depth knowledge about lactose intolerance…

1 Tbsp butter: 0.01 grams
1 oz Swiss cheese: 0.02 grams
1 oz mozzarella cheese: 0.02 grams
1 oz Parmesan cheese: 0.04 grams
1 oz cheddar cheese: 0.07 grams
1 oz brie cheese: 0.13 grams
1 oz reduced-fat cheese: 0.15 grams
2 Tbsp (1 oz) half & half: 0-1 gram
2 Tbsp (1 oz) fat-free half & half: 1-2 grams
100-percent whey protein powder: 1-2 grams per serving
1/2 cup low-fat cottage cheese: 3 grams
1/2 cup vanilla ice cream: 4.9 grams
1 cup plain Greek yogurt: 8-9 grams
1 cup goat milk: 9-10.5 grams
1 cup plain low-fat yogurt: 13 grams
1 cup cow’s milk: 13 grams

Soy milk is naturally lactose-free, with nearly the same calcium and protein content as cow’s milk (other milk alternatives such as flax, almond, coconut and rice milks are often fortified with calcium and vitamin D, but have less protein). And although goat milk contains lactose (just slightly less than cow’s milk), many people report that they digest it better than cow’s milk.

The bottom line: Lactose intolerance doesn’t mean that you must eliminate dairy altogether. The key is to experiment to see what works, what doesn’t, and to know your limits.

Lactose is milk sugar and occurs naturally in the milk of animals. Many people are sensitive to milk products because they lack the enzyme called lactase. This enzyme, found in the gastrointestinal tract, is critical in the digestion of lactose. If the lactase enzyme is missing or depleted, the gastrointestinal tract cannot adequately break down the milk sugar, leading to a wide variety of symptoms. When this occurs these individuals are described as being “lactose intolerant.”
As we mature the lactase enzyme begins to diminish in our gastrointestinal tract. This is why lactose intolerance can intensify with age and each individual’s tolerance is dependent upon the amount of lactase enzyme in their system, and the amount of dairy products ingested at any given time.

Symptoms from lactose intolerance can vary greatly from one individual to the next as well as vary within the individual. These symptoms include but are not limited to: stomach cramps, intestinal bloating or “pot belly”, flatulence, diarrhea, headaches & nausea…