Whatever reasons you have for modifying your diet, whether it be for medical conditions or personal choice, it can be frustrating and confusing to try and tell the difference between different labels. One product may be labeled lactose free and another one dairy free. These are not the same thing and which one you need depends on why you are looking.
Lactose Intolerant?
The most common reason people have to limit their dairy intake is because they are lactose intolerant. This is a condition that develops as people reach adulthood and is very common in America. Lactose is a natural sugar found in milk. In order to digest it properly your body needs to produce the enzyme lactase. As we age, some people stop producing lactase in sufficient quantities, which leads to the bloating, cramps, nausea and other symptoms associated with lactose intolerance.
Do You Need Dairy Free?
If you are lactose intolerant, you do not need to find foods that are labeled dairy free. Lactose free products will keep you from experiencing any negative effects after eating or drinking. Because people seldom stop producing lactase entirely, you may be able to digest goat’s milk, which is naturally lower in lactose than cow’s milk. Yogurt also has a low lactose content, and so should not aggravate your condition.
Controlling Consumption
The amount of milk that you can consume without becoming sick depends on the amount of lactase that your body is still producing. Often people who are lactose intolerant can handle small amounts of dairy products as long as they are careful not to overdo it. You can also take lactase tablets in order to make digestion easier.
If you are looking for dairy free products, be aware that anything labeled lactose free still contains dairy. The two most common reasons for avoiding dairy are that you are a vegan or you have milk allergies. Someone who is allergic to milk does not have a problem with the sugar (which is lactose) but with the proteins, specifically either casein or whey. In this case, you need to be sure that you are purchasing dairy free products.
If you are strict about keeping to your vegan diet or if you have a very severe milk allergy, simply looking for products labeled dairy free may not be enough for you. Milk proteins are often added to products that you normally would not associate with dairy at all. Tuna, for example, often contains whey and casein. They are also popular in protein powders and often used to make non-dairy cheeses. If you need to avoid whey and casein entirely, you need to develop a habit of checking the labels on all food products before you make your purchases.
Just because you cannot consume conventional cow’s milk does not mean that you have to give up on finding a great replacement. Coconut, soy, almond, and hemp milks are all very popular and have great flavors of their own. Have fun experimenting with your options and trying out new things.