Milk is an essential source of several nutrients, for instance, calcium, which is crucial for strong bones and teeth, protein, which is important for muscle growth and repair, vitamin D, which aids in calcium absorption, and vitamin B12, vital for nerve health and the formation of Red Blood Cells (RBCs). Someone who drinks whole milk, often referred to as “regular milk,” does not stop to think or worry about missing any of these nutrients. But what about people who are lactose-intolerant and resort to lactose-free milk? Are they getting enough nutrients from the milk they’re drinking or using? Do they need to be concerned?
Speaking with the OnlyMyHealth team, Dr Parimala V Thirumalesh , Senior Consultant - Neonatology and Paediatrics, Aster CMI Hospital, Bengaluru, shares all the answers.
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Difference Between Lactose-Free And Regular Milk
A regular milk usually contains lactose, a naturally occurring sugar. Lactose-free milk is a type of milk that is specially processed to remove this sugar type called lactose.
According to Dr Thirumalesh, lactose-free milk is made by infusing lactase into regular milk, which breaks down lactose into easy-to-digest simple sugar.
Therefore, the main difference between a lactose-free and regular milk is that the former is more suitable for people with lactose intolerance. Regular milk usually leads to digestive issues in lactose intolerant individuals.
Understanding Lactose Intolerance
Lactose intolerance is a condition, wherein people find it difficult to digest lactose in the milk. This can lead to symptoms, such as gas, diarrhoea, bloating, stomach cramps, nausea, and vomiting in certain cases.
Ideally, the body digests lactose by using a substance called lactase, which breaks it down into two sugars called glucose and galactose. People who are lactose intolerant are deficient in this enzyme and whenever they drink milk or eat products containing milk, they develop digestive issues.
On an average, 65% of the world's population is lactose intolerant, as per research, which adds that it is prevalent in African Americans, Hispanics/Latinos, and Asians and least prevalent in people of European descent.
Benefits Of Lactose-Free Milk
Dr Thirumalesh says, “Lactose-free milk has a wide range of benefits,” adding that it is safe for all except babies under the age of 12 months.
It is easy to digest, especially because it contains added lactase, which is known to make the milk more digestible. According to a study published in the Journal Clinical and Experimental Gastroenterology, about 75% of the world's population loses the ability to digest lactose at some point. For such people, lactose intolerance can be a condition that could strike, hence making lactose-free milk alternatives beneficial. thus does not cause stomach upsets like bloating or diarrhoea.
Furthermore, irrespective of how different lactose-free milk is to regular milk, both are said to contain the same amount of nutrients including calcium and vitamin D, which help build stronger bones. It is high in protein and assists in muscle building and recovery. In addition, it is much sweeter than regular milk due to the process of added lactase, which breaks down lactose in two simple sugars, glucose and galactose. So if you like having sweeter foods, with lactose-free milk, you can ditch the extra sugar in your bowl of cereals or glass of milk.
Also Read: 7 Ways To Make Milk Healthier And Tastier For Kids
Lactose-Free Milk Alternative
Some of the common lactose-free milk alternatives include:
- Soy milk
- Oat milk
- Hemp milk
- Cashew milk
Conclusion
If you’re intolerant towards regular milk and develop stomach problems after drinking or using it, then lactose-free milk can be a good alternative. However, it is best to consult your doctor and determine whether you’re really lactose intolerant. You can then decide according to your diagnosis.