Lactose

With the growing interest in healthy and personalized diets, lactose and its impact on human health have gained greater relevance. As more people look for alternatives to traditional dairy products, understanding the nature of lactose and how it affects our bodies is more important than ever.

What is lactose?

Lactose is a disaccharide made up of two simple sugars: glucose and galactose. It is mainly found in milk and products derived from it, such as cheese, yogurt and butter. In order for the human body to use lactose as an energy source, it must be broken down into its simplest components. This process is carried out thanks to an enzyme called lactase, which is produced in the small intestine.

When a person consumes dairy products, lactase splits lactose into glucose and galactose, which are absorbed by the intestine and used for energy by the body. However, not all humans produce lactase in sufficient quantities during adulthood, leading to the well-known condition called lactose intolerance.

The lactose digestion process

In the early stages of life, almost all mammals, including humans, produce abundant amounts of lactase in order to digest breast milk. However, in many human populations, lactase production declines after childhood, causing some adults to experience difficulty digesting lactose. This is a normal process in many mammals, since lactose ceases to be part of their diet at the end of the lactation period.

In those who continue to produce lactase into adulthood, lactose digestion is not a problem. However, for those who have a deficiency of this enzyme, consumption of dairy products can lead to a number of uncomfortable symptoms, which can range from mild to severe, depending on the amount of lactose consumed and the person’s degree of intolerance.

lactose intolerance

Lactose intolerance is a common condition that affects millions of people around the world. It occurs when the body does not produce enough lactase to digest the lactose that is consumed. Instead of being absorbed by the intestine, undigested lactose passes to the colon, where intestinal bacteria ferment it, generating gases and acids that cause symptoms such as bloating, diarrhea, abdominal pain and flatulence.

Levels of lactose intolerance vary significantly between populations and ethnic groups. For example, it is most common in populations in East Asia, Africa, and Latin America, where between 70% and 100% of adults may have some degree of intolerance. In contrast, in northern Europe, intolerance is less prevalent, with rates varying between 2% and 20%, due to greater lactase persistence in adults, a genetic characteristic that developed in these populations due to to prolonged consumption of cow’s milk and other dairy products.

Types of lactose intolerance

There are three main types of lactose intolerance:

1. Primary intolerance: This is the most common type. It develops naturally as people age and lactase levels in the intestine decrease. In most cases, symptoms begin to appear during adolescence or early adulthood.

2. Secondary intolerance– This form of intolerance occurs as a result of a disease or injury to the small intestine that affects lactase production. Diseases such as celiac disease, Crohn’s disease or gastrointestinal infections can temporarily reduce the body’s ability to digest lactose.

3. Congenital intolerance: It is a very rare and severe form of intolerance that manifests itself from birth. Babies born with this condition do not produce lactase at all and cannot digest the lactose in breast milk or formula. In these cases, it is necessary to feed the baby with special lactose-free formulas.

Diagnosis and management of lactose intolerance

The diagnosis of lactose intolerance is usually based on a combination of clinical symptoms and specific tests. The most common is the hydrogen breath test, which measures the amount of hydrogen exhaled after consuming a beverage containing lactose. An increase in hydrogen levels indicates that lactose has not been digested properly.

Another test is the lactose tolerance test, which measures blood glucose levels after consuming lactose. If glucose levels do not increase, it is likely that lactose is not being broken down and absorbed properly in the intestine.

Treatment for lactose intolerance usually involves reducing or eliminating dairy products from the diet. However, this does not mean that all lactose intolerant people should avoid lactose completely. Many people with an intolerance can consume small amounts of lactose without experiencing serious symptoms, and some dairy products, such as aged cheese or yogurt, contain less lactose and may be easier to tolerate.

In addition, there are dairy products on the market specifically treated to eliminate lactose, and lactase supplements that can be taken before consuming foods with lactose to aid digestion.

Lactose in the food industry

Lactose is not only found in fresh dairy products. This sugar is also used in the food industry as an ingredient in a wide range of processed products, including breads, cakes, cookies, chocolates and even some medicines. This means that lactose intolerant people should carefully read the labels of the products they consume to avoid unwanted reactions.

The rise of dairy-free diets and the growth of the vegan products market have given rise to a wide variety of alternatives to milk and dairy products. Plant-based drinks such as almond, soy, coconut and oat milk have gained popularity, not only among lactose intolerant people, but also among those who prefer to avoid animal products for ethical or environmental reasons.

Benefits and disadvantages of lactose elimination

Eliminating lactose from the diet can have benefits for those with intolerance, but it is not necessarily beneficial for everyone. Milk and dairy products are rich in essential nutrients, such as calcium, vitamin D, phosphorus and riboflavin. These nutrients are essential for maintaining strong bones, healthy immune function, and other key aspects of overall well-being.

For those eliminating lactose, it is important to find alternative sources of these nutrients. Green leafy vegetables, almonds, fortified products such as vegetable drinks and some fish such as sardines are good sources of calcium. Vitamin D can be obtained through sun exposure and supplements if necessary.

On the other hand, people who are not lactose intolerant do not need to avoid dairy products, as there is no scientific evidence to suggest that lactose has a negative impact on the health of people who digest it properly.

Controversies and myths about lactose

In recent years, a growing trend toward dairy-free diets has emerged, driven by a variety of reasons, ranging from lactose intolerance to concerns about the effects of dairy on health and the environment. However, it is important to note that not all arguments against lactose are supported by solid scientific evidence.

One of the most widespread myths is that the consumption of dairy products is necessarily harmful to health and that all human beings should avoid them. While it is true that some people cannot digest lactose properly, dairy products are still an important source of nutrients for a large portion of the population. Additionally, many studies have shown that dairy may have benefits, such as improving bone health and reducing the risk of cardiovascular disease when consumed as part of a balanced diet.

Lactose is a natural component of milk that plays an important role in human nutrition, especially during infancy. However, for many people, the inability to properly digest lactose can cause significant digestive discomfort, which has led to a growing offering of lactose-free products and alternatives to traditional dairy.

Although lactose intolerance is common in many parts of the world, not everyone needs to eliminate dairy products from their diet. With the right information and conscious food management, it is possible to enjoy a healthy diet, whether you include lactose or choose alternatives.