What is Lactose-Free Milk? Benefits, Calories and Nutritional Value
Lactose-Free Milk: Does Not Cause Gas and Bloating
Milk, which is among the basic nutritional sources, contains vitamins, minerals and protein that are important for the development of the human body. However, milk causes stomach and intestinal problems by creating gas, pain and bloating in some people’s bodies. Thanks to the lactose-free milk content specially produced for people who face these problems, milk can be digested without any problems in the intestines.
Lactose intolerance, which can be defined as the body’s resistance to lactose in milk, is an incurable disease. This intolerance, which is seen as a result of the deficiency of lactase enzyme, which enables the breakdown of lactose, also known as milk sugar, in the intestines, begins to be secreted insufficiently from the age of 2 and causes irritating problems in the stomach and intestines as lactose cannot be broken down and digested in the intestines.
Congenital lactose intolerance can also occur in later ages. Instead of cutting out milk, which is an important nutrient, due to this disorder, lactose-free lactose-free dairy products are preferred. In addition, all foods that can be made with regular milk such as yogurt, rice pudding and pudding can be made with lactose-free milk.
Lactose intolerance is an important health problem seen in almost 70% of the world’s population. Therefore, it is necessary to have knowledge about lactose-free milk. What is lactose-free milk, is lactose-free milk useful for those with sensitivity, how is it made? We will be answering your questions like these in a single article in the clearest way in the following headings.
What is Lactose-Free Milk?
- Lactose intolerance is a very common condition and questions such as lactose-free diet and what does lactose-free milk mean?
- Lactose-free milk is a type of milk specially produced for people who develop lactose intolerance due to the lactose content in milk.
- Unlike normal milk, the lactase enzyme is added in the content of lactose-free milk, and thanks to this enzyme, lactose is broken down before it goes to the intestines.
- Lactose-free milk contains the organic lactase enzyme, which converts lactose, a complex sugar, into glucose and galactose.
So, what does lactose-free milk do?
- Since the broken down lactose is easily absorbed from the intestines, it eliminates the problems of nausea, gas, bloating, diarrhea and excessive gas.
- Lactose-free milk has the same nutritional value as other milks but is easier to drink and digest.
How to Make Lactose-Free Milk?
- If you ask how lactose-free milk is made, how the process proceeds, the only difference from normal milk is that lactase enzyme is included. After this enzyme does its job, it loses its effect anyway.
- People who develop lactose intolerance show the same reactions not only to milk but also to any food made with milk. Stomach and intestinal problems develop against any food containing lactose, such as ice cream, pudding, rice pudding.
How is lactose-free milk developed for those who cannot tolerate milk?
- Lactose-free milk is obtained in two ways: free enzyme system and immobilized enzyme method.
- By adding a certain amount of pure lactase enzyme into the milk, the operation of the enzyme is activated at the most suitable temperature and lactose degradation is ensured.
- When the desired lactose percentage is obtained, the enzyme activity is stopped and pasteurization is provided.
- The immobilized enzyme method is not applied much due to the difficulty and high cost of sterilization and cleaning processes. In our country, lactose-free milk is produced with the free enzyme system.
What are the Calories and Nutritional Value of Lactose-Free Milk?
The nutritional values of lactose-free milk are almost the same as regular milk.
How many calories does 1 glass of lactose-free milk contain?
- A glass of 200 milliliters of lactose-free milk is about 90 calories.
- The fat content of lactose-free milk is 30% and the protein ratio of lactose-free milk is 28%.
- In other words, 200 milliliters of lactose-free milk contains 6 grams of protein and about 6 grams of fat.
- Milk with high calcium content is also rich in phosphorus, sodium, potassium, magnesium and zinc.
- Milk, which is also rich in vitamin A, vitamin D, thiamine, riboflovin, niacin, B6, B12 and folic acid, contains very little vitamin C and iron.
What Are the Benefits of Lactose-Free Milk?
- With its calcium and vitamin D content, it plays an important role in bone and tooth development. It has a protective effect against the risk of osteoporosis.
- It protects the body against infections.
- It supports the body for the regular functioning of the digestive system.
- It provides energy and is an essential nutrient for the growth, functioning and development of brain and nerve cells.
- Thanks to its antioxidant vitamin and mineral content, it provides a healthy nutrition to the skin and delays the effects of aging by maintaining the moisture balance of the skin.
- Reducing the side effects of drugs when consumed with drugs used for high blood pressure is among the benefits of lactose-free milk.
- Since it does not contain lactose, it can be easily consumed by those with lactose intolerance.
Does lactose-free milk make you gain or lose weight?
- Especially people who have fat in the belly and waist area can increase fat burning when they use lactose-free milk in the diet.
- The high amount of calcium in milk helps the body to control the weight by preventing the fat in the body.
- In addition, the quality protein and linoleic acid of lactose-free milk play an important role in weight control.
- Since high protein is digested late in the stomach, it provides a feeling of fullness for a long time. In addition, milk gradually raises blood sugar, which has a weakening effect by controlling appetite.
- Does lactose-free milk cause weight gain when consumed excessively? Because of the fat in its content, when consumed excessively, lactose-free milk may cause weight gain as it will increase calorie intake.
- Let us state that 1 glass of lactose-free milk is 90 kcal, and 1 glass of milk at the same rate is 122 kcal.
- Although relatively low in calories, lactose-free milk alone will not support your diet program.
- As a snack, you can consume lactose-free milk and fresh fruit or nuts.
Is Lactose-Free Milk Harmful?
- The lactase enzyme used in lactose-free milk is not a preservative or additive. It is a natural enzyme used only for the breakdown of lactose. Therefore, there is no harm in lactose-free milk.
- One of the most frequently asked questions about lactose-free milk is does lactose-free milk cause gas ? Since it does not contain lactose, lactose-free milk, which can be easily digested in the intestine and stomach, does not cause gas.
- So, does lactose-free milk cause constipation? Likewise, lactose-free milk helps to overcome problems such as indigestion, constipation and bloating by ensuring the regular functioning of the stomach and intestines, unlike constipation.
- Another frequently asked question is does lactose-free milk cause allergies? Some bodies are allergic to the proteins in milk. This allergy is not related to the fact that the milk is lactose-free or normal.
- Although there are no concrete results regarding the harms of lactose-free milk, there are studies that show compelling effects on the digestive system regarding milk and dairy products in general. It is best to prepare your diet according to your body and in the light of expert opinions.
Who Should Drink Lactose-Free Milk?
- Those who have problems such as nausea, indigestion, gas, bloating and diarrhea half an hour to 2 hours after drinking milk can drink lactose-free milk.
- People with lactose intolerance may have complaints such as stomach cramps and a feeling of fullness when they consume regular milk.
- In addition, temporary lactose intolerance may be experienced during pregnancy due to the effect of hormones.
- So, can you drink lactose-free milk during pregnancy? Consumption of lactose-free milk during pregnancy does not have any harmful effects; However, since it is a special period, it is more appropriate to consume it in consultation with the doctor.
- A specialist should be consulted about whether lactose-free milk can be given to babies. Generally, if the baby has a lactose allergy and does not have any other health problems, it is recommended to prefer lactose-free milk instead of regular milk. Of course, the most necessary milk for babies is primarily breast milk.
- Lactose-free dairy products include yogurt, but there are also lactose-free formulas for babies.
- Even if you do not have any sensitivity, you can consume lactose-free milk.
- We can say that lactose-free milk is perceived as a little sweeter for those who say whether it is bitter or sweeter, what is the difference in taste compared to normal milk.
- You can prefer lactose-free milk, which has a sweet taste four times more than regular milk on days when you are active or between meals when you feel a sweet need; In this way, you will avoid simple sugar and unhealthy snacks.
- The question of whether lactose-free milk is an allergen is actually a question that arises from the confusion of lactose intolerance and milk allergy. There are allergen proteins in milk and some people may have a negative sensitivity to these proteins, that is, they may have a milk allergy. Lactose intolerance is only against the lactose in milk.
Why Is Lactose-Free Milk Sugary?
The first question that comes to mind of those who try lactose-free milk, why is lactose-free milk sweet?
- Lactose, which is milk sugar, consists of carbohydrates glucose and galactose.
- In lactose-free milk, the lactase enzyme breaks down lactose into these two carbohydrates.
- For this reason, the taste of lactose-free milk is perceived as more sugary than normal milk.
- Lactose-free milk has almost four times the sweetness of regular milk.
Where to Buy Lactose-Free Milk? What is the price?
- Today, lactose-free milk is available in almost every grocery store. Lactose-free milk can be obtained from large shopping malls, grocery stores, and online stores.
- Lactose-free milk is approximately the same as regular milk in terms of price. The price of 1 liter of lactose-free milk varies between 4 TL and 6 TL.
- Prices of lactose-free milk, which may vary according to the brand, vary between 8-16 TL per 1 liter in 2021, depending on the brand.
2 Different Recipes Prepared with Lactose-Free Milk
1) A Problem-Free Creamy Caramel Enjoyment with Lactose-Free Milk
Cream caramel, a seductive dessert with both its appearance and taste, does not cause any discomfort when made using lactose-free milk. You can also try lactose-free milk cream caramel and enjoy the dessert without feeling bloated.
2) Fabulous Rice Pudding with Lactose-Free Milk
The lactose-free baked rice pudding, which is a wonderful experience for those with lactose intolerance who cannot eat baked rice pudding, a traditional Turkish dessert, cheers up the tables with its taste and appearance.