Since ancient times, humans have considered milk as a symbol of life, and it is still a symbol of life, and it is still so to this day, being a rich source of key nutrients needed for growth and completion of vital processes, and lactose sugar is one of the most important basic elements found in milk.

In this article, we will learn about lactose sugar in more detail, its sources from food, through explaining the condition of lactose intolerance and some of the effective steps to prevent it.

What is lactose?

Lactose is a disaccharide made up of two simple sugar molecules, glucose and galactose, and lactose is the sugar found in the largest proportion in milk and dairy products; it accounts for almost half of the calories found in cow’s milk, but what are the sources of lactose other than cow’s milk?

Where is lactose found?

As mentioned, milk is the primary source of lactose, but its presence in food is not limited to that, and the following are the most important and most common sources of milk:

• Milk: Especially cow’s milk is the first and most common source of lactose, and you can also see that sheep and goat’s milk contain good percentages of lactose.
• Dairy products: The most important dairy products with a good percentage of lactose are cheese, followed by yogurt and butter, which contain smaller amounts of that sugar.
• Eggs: Eggs contain lesser amounts of lactose, and the lactose sugar is concentrated in small amounts in egg yolks.
• Some dietary supplements: Lactose can be found in some milk-based supplements, such as whey protein and casein protein supplements, as well as some milk-derived calcium supplements.

Lactose sugar in milk

The main components of milk are:

• Water: It makes up most of it.
• Proteins : Milk contains several types of proteins, including casein and albumin.
• Fats: Including saturated and unsaturated fats.
• Many vitamins and minerals.

As for lactose, it represents the largest percentage of carbohydrates in milk.

After knowing what lactose is and its food sources, what is the mechanism of lactose digestion in the body?

Lactose intolerance as a disorder of the lactose digestion process.

Lactose is digested and broken down into its simpler molecules – glucose and galactose – in the gastrointestinal tract, especially the small intestine In the digestive system, especially the small intestine, thanks to an enzyme known as lactase, a pancreatic enzyme that is secreted in the upper intestine, but in the event that the body is unable to produce its need for lactase, or perhaps its effectiveness diminishes and the cells do not respond to it, which leads to the inability to digest the lactose found in milk and its products, the so-called lactose allergy occurs, a pathological condition whose symptoms appear after a period of eating lactose-containing foods, and the most important symptoms of lactose intolerance are:

• Gas and bloating, and may be accompanied by abdominal pain.
• Vomiting and nausea.
• Diarrhea, and in some severe cases, diarrhea may result in loss of body fluids, exposing the patient to dehydration.

Causes of lactose intolerance

In fact, there are many things that cause lactose intolerance and lactase deficiency in the body, including the following:

• Genetic factors: Lactase deficiency can be passed down from parent to child, so check for a history of the condition in your family.
• Gastrointestinal issues: Lack of this enzyme or its diminished function can be caused by intestinal issues, such as inflammatory bowel disease.
• Improper nutrition: Not consuming dairy products for long periods of time can cause the body to adapt to producing less of the enzyme, increasing the chance of developing lactose intolerance.

In addition to some other factors: Environmental changes, psychological stress, and nervousness can lead to digestive issues in general.

What is the difference between lactose intolerance and milk allergy?

How to prevent lactose intolerance?

To prevent digestive disorders caused by the small intestine’s inability to digest and absorb lactose, all you have to do is avoid foods that contain it, such as milk, yogurt, and cheese, and replace them with healthy foods that are low in lactose:

• Animal protein: Many of these resort to foods rich in low-lactose animal protein, such as eggs, fish, and white meat.
• Vegetable protein: In addition to animal protein, there are also plant proteins that are characterized by small amounts of lactose, such as beans, legumes such as fava beans and lentils, and nuts such as peanuts.

Some of the most important supplements to avoid lactose intolerance are:

• Whey Protein Isolate: It is a protein supplement that is extracted from milk, and is made by extracting whey protein, isolating it and drying it to make it contain as little lactose, carbohydrates and fat as possible.
• Vegan protein supplements: There are also plant-based protein supplements that contain trace amounts of lactose, such as protein supplements made from soy and chia seeds.

Frequently asked questions about lactose

Does cottage cheese contain lactose?

Yes, foods that contain large amounts of lactose include yogurt, yogurt, cheese, and some types of pastries.

Do eggs contain lactose?

Eggs contain smaller amounts of lactose, and the lactose sugar is concentrated in small amounts in the egg yolk.

How do you know if you are lactose intolerant?

Symptoms of lactose intolerance appear after a period of eating foods containing lactose, and among the most important symptoms resulting from lactose indigestion:

•  Gas and bloating, which may be accompanied by abdominal pain.
• Vomiting and nausea.
• Diarrhea, and in some severe cases, diarrhea may result in loss of body fluids, exposing the patient to dehydration.

How do I get rid of lactose intolerance?

By sticking to the right diet for you, The real cure is not eating foods rich in lactose sugar, such as dairy products and others; to avoid the occurrence of these digestive disorders.

Sources

Mayo Clinic

NHS

WebMD