Guide To Discovering Hidden Lactose In Food

The lactose is milk sugar, a disaccharide consisting of glucose and a molecule of galactose. To digest this sugar, we have an enzyme called lactase in the small intestine , which breaks the union between the two molecules, thus releasing two monosaccharides that can be absorbed without problem.

When for some reason our intestine does not produce lactase, or produces it in low quantity, lactose reaches the large intestine intact, where when fermenting it produces more or less marked digestive discomfort depending on individual tolerance and the amount consumed. This situation of lactase deficiency with intestinal symptoms is called ” lactose intolerance”.

The discomfort caused varies greatly from one person to another. Abdominal bloating, gas, diarrhea, or loose stools are common, and nausea, vomiting, and abdominal pain or spasms are not uncommon. In some cases it can also cause constipation, pain when defecating and irritation of the perianal area due to the acidity of the stool.

In the long term, the alteration of the intestinal mucosa can lead to poor absorption of other nutrients, fatigue and lack of concentration, skin symptoms, etc.

The motivation to avoid lactose can be for health and also for animal ethics in the case of vegans.

Without lactose? In some foods it is hidden

The problem lactose intolerant and vegans face is that it can be found where you least expect it, not just in dairy products and dairy products. That is why they must monitor the composition of other foods, making sure that they are truly lactose free.

Instant Products

Lactose provides a creamy texture and helps a product dissolve well. For this reason it is used in many preparations in sachets to take instantly. Coffees, cocoa powder, soups and mashed potatoes may contain lactose, which also acts as a flavor enhancer.

Some commercial wasabis and dressings can also use the qualities of lactose.

Margarines and ice cream

The vegetable margarines which are consumed as alternative to butter are not always free from lactose. Make sure it is not on the ingredient list or that it says ‘lactose free’ on the label .

The low – fat ice cream may contain more lactose than the versions made with whole milk.

Meat products

It is a preservative in dry sausages such as salami, chorizo ​​and salami. It masks unpleasant flavors of bitter compounds (emulsifying salts, phosphates …) used in minced meat, hamburgers and sausages.

Candies and sweets

It modifies the crystallization, chewiness and aroma of other sugars, which is why it is used in the manufacture of candies and confectionery products, chocolates and sugar pastes. It accompanies other sweeteners to improve its flavor and its benefits as ingredients.

Medicines

It is a component of a large number of common medications such as ibuprofen, antacids, birth control pills, and anxiolytics.

The homeopathic medicines often used as a vehicle lactose. There are brands that make them with sucrose.

Derivatives of cereals

In energy bars, for example, it is used as a sweetener due to its low glycemic index. Also as a color preserving agent.