How much lactose is in food?
♪ (music) ♪ Let’s talk next about the amount of lactose in milk and other dairy foods because it really varies tremendously. And there’s great opportunities for different choices among dairy foods for their nutrition. A cup of milk like this has about 12 grams of lactose in it. And that’s not on the food label but it is in the USDA database and you can find that information on our Extension materials and a if you just Google it, you will find it. Maldigestors really should stay below or at this 12 grams of lactose in a meal. Going beyond that you might experience some symptoms of intolerance. But there’s a lot of very good choices. For example, here’s hard cheeses. Hard cheeses are very low in lactose The way it contains the lactose the curds are where the hard cheese is made from and 1.5 ounces of hard cheese only has 1 or 2 grams of lactose in it. Again it will be well tolerated but now the problem with hard cheese is it’s pretty high in calories. There’s a lot of fat in cheese and uh you really need if your worried about calories to not overdue the hard cheeses. So, here’s a serving of cottage cheese. Cottage cheese contains about 4 to 6 grams of lactose in a serving. Which is half the amount in milk. and it contains lots of protein and great nutrition so it will be tolerated quite well. Here’s plain yogurt. Plain yogurt is a great source of nutrients, calcium, protein, phosphorous Uh a serving of yogurt contains about 12 grams of lactose. But this yogurt is extremely well tolerated. Researchers here at Purdue and across the globe have studied yogurts and find that the lactic acid bacteria that are used to produce the yogurt also supplement the intestines own lactase activity when you consume yogurt. So yogurts are very well tolerated and a great way to enjoy dairy foods. Here’s a Greek yogurt. Greek yogurts have become very popular. Greek yogurts are made by a filtration process where you filter out more of the liquid and then what’s left has more protein and less lactose. So again a serving of Greek yogurt even has less lactose than a serving of regular yogurt. And it will be very well tolerated by individuals. Here’s a Kefir product. A dairy product made with some interesting microbes added to it. That also help improve lactose digestion. So a serving of Kefir should be quite well tolerated by individuals as well. Dairy foods are really the best source of calcium, phosphorous, and protein in the diet and really are the best source for the kinds of nutrients we are looking for. Now there are some other choices out there. um Here’s an almond milk. And almond milks are often supplemented with calcium so that their nutrient profile is similiar to that of milk Often times though there’s sugars added This one has no sugar added It’s unsweetened and so it’s a good choice because it’s low in calories, high in calcium and can help you meet your calcium needs. Also here’s a rice milk. Rice milks like almond milk are often supplemented with calcium so there nutrient profile approaches that of milk. Often times they don’t have as much protein or some of the other nutrients in milk. But, again look for the sugar content of rice or almond milk and try to avoid the ones that are sweetened because they really add extra calories that we don’t need. ♪ (music) ♪