Should lactose intolerant individuals quit drinking milk? The answer is NO.

Table of Contents for Milk Introduction Dietary Calcium Lactose Intolerance Stretching Milk Dollars Pull Date Storing Milk Summary Web Assignments Other Assignments Review questions Back to Nutrition Curriculum Lessons

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Lactose Intolerance

Lactose intolerance is when you cannot digest the lactose in milk. Lactose, the sugar in milk, is broken down by the enzyme lactase. Some people have low levels of lactase, which means that all of the lactose is not broken down.

If you have trouble drinking milk because of bloating and gas, you probably have lactose intolerance. That means you don't have the lactase enzyme needed to digest the lactose (sugar) in milk. Choose lactose-reduced milk, acidophilus milk (not available in all areas), lact-aid tablets or drops or fermented dairy products such as buttermilk, yogurt or simply try drinking smaller amounts of milk at a time.

People of African or Asian descent are more likely to suffer from lactose intolerance. Also, as people get older, the amount of lactase in their digestive tracts decreases and they may also become lactose intolerant.

Should lactose intolerant individuals quit drinking milk? The answer is NO. It is important to remember that there are different degrees of lactose intolerance. Most of these people can have a normal serving of milk without symptoms, especially if taken with meals.

Here are a few other tips for lactose-intolerant individuals....

• Look for lactose free or lactose-reduced milk.
• Buy lactase enzyme tablets or drops from the drugstore or supermarket. There are several brand names such as Lactaid or Dairy Eaze. This enzyme digests the lactose and prevents cramping.
• Buy acidophilus milk.
• Try drinking only small amounts of milk with meals.
• Use cultured dairy products such as yogurt and buttermilk.
• Prepare dishes which include milk and other dairy products.

Types of Milk

There are many different types of milk to choose from. Learn to read the labels and choose the ones that best fits your needs, taste and budget.

In the refrigerator case you will find many types of fluid milk from non-fat skim milk to whole milk. All have essentially the same nutrients. All you loose going from whole to skim is the fat and calories.

Whole milk has 3.25% fat by weight. That means it has 8 grams of fat and 150 calories in each 8-ounce serving. Vitamin D is added to whole milk.

Reduced-fat or 2% milk has at least a 25% reduction in fat from whole milk. Reduced fat or 2% milk has 5 grams of fat and 120 calories in each 8-ounce serving. Vitamins A and D are added to reduced fat or 2% milk.

Low-fat milk may have 1/2% or 1% fat by weight. To be labeled low-fat milk, it cannot have more than 3 grams of fat in each 8-ounce serving. Vitamins A and D are added to low-fat milk.

Skim or nonfat milk has most of the fat removed. It has less than 1/2% milk fat by weight. Vitamins A and D are added. It has all the nutrients of whole milk without the fat and calories. Most have non-fat milk solids added to improve texture. Skim or nonfat milk has 0 grams of fat in an 8-ounce serving.

Lactose reduced or lactose free milk is milk where part or all of the lactose has been removed. It is great for individuals who suffer from lactose intolerance, the inability to digest lactose, the sugar in milk. Lactose reduced or lactose free milk can be skim, low-fat, 2% or whole milk. Read the label.

Nonfat Dry Milk is skim milk in which all of the water has been removed. Follow package directions to reconstitute with water. Usually 1/3 cup of dry milk plus 2/3 cup of water makes 1 cup of milk. Reconstituted nonfat dry milk can be used for drinking or cooking.

Evaporated Milk is canned milk in which half the water has been removed. You can buy regular evaporated milk or skimmed evaporated milk. Again, read the label. It can be reconstituted by adding an equal amount of water and used in replace of fluid milk in recipes.

Condensed Milk is canned milk that has about 60% of the water removed and sugar added. Use it only in recipes calling for condensed milk.

Stretching Milk Dollars

You can stretch your milk dollars by choosing:

• Large containers, they cost less per serving.
• Buy store brands, usually less expensive.
• Non-fat dry milk, reconstituted it is ready for drinking. You may like the taste better if you mix half reconstituted dry milk with half fluid milk. Non-fat dry milk is also great to use in cooking.
• Evaporated milk is milk in which half the water has been removed. It can be reconstituted by adding an equal amount of water and used in place of fluid milk in recipes. Don't confuse evaporated milk with condensed milk. Condensed milk has about 60% of the water removed and sugar added. Use it only in recipes calling for condensed milk.

Pull Date

Have you ever noticed the date on milk cartons. It's called a pull date. It's the last day the milk can be sold. It doesn't mean you can't drink it after that date. In fact, if you handle milk properly, it should last for several days past the pull date. You will know when milk has gone bad. It will have a sour taste. Even then it won't hurt you. You can use it in recipes calling for buttermilk.