Tag Archives: lactose

Questions & Answers

Drinking Milk: What You Should Know

There are very strong opinions when it comes to drinking cow’s milk. Still, I think it’s important to talk about the science related to milk and lactose.

For many people, the ability to properly digest the lactose in cow’s milk decreases after childhood. Most children can, at least to some degree, tolerate lactose due to having sufficient lactase supplies. As time goes on, the ability to produce an adequate amount of lactase drops off. We consider this an epigenetic phenomenon. Epigentics means the change in lactase production doesn’t reflect damage to a gene but another factor that influences gene expression.

I read a study out of Norway, done by a microbiologist, that stated approximately 80-90% of people in that country tolerate milk well. This scientist shared the experience of his friend who could tolerate milk all his life until suddenly, poof, he began to have problems. With a little investigation, it turned out his friend was taking antibiotics. The antibiotics had altered the expression of the gene responsible for producing lactase – hence, an epigenetic response.

Further readings:

I don’t have a problem with small amounts of unpasteurized and unhomogenized milk in my diet. If I drink commercial dairy, I get stuffed up with mucus. For me, having a nice cup of espresso with a frothy bit of milk on top is one of life’s greatest pleasures.

For many people, milk is not a problem, particularly if it has been modified in a yogurt making process. However, be careful about drinking several glasses of milk a day. High milk consumption has been linked to an increase in inflammatory proteins in the body. I’ve had many clients over the years who were hooked on milkshakes and went on to have heart attacks and strokes.
My recommendation is to be careful about milk unless it is fresh, unhomogenized, and unpasteurized. But in small amounts, I consider it perfectly fine.

Also, your lactose tolerance can change if your gut health changes. If your gut is leaky or if you have a genetic lactase intolerance, then keeping milk out of your diet makes sense. The same is true for those with eczema, asthma, or known allergies.

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Questions & Answers

The Connection Between Enzyme Deficiency And Lactose Intolerance

Lactose intolerance is a result of an enzyme deficiency.

Asians and Africans have the highest prevalence of lactase deficiency. The rates of lactose intolerance in those groups are in the range of 60 to 80%. These numbers aren’t surprising given that historically, Asians and Africans did not have dairy in their diets.

For Europeans, the rate of lactose intolerance is in the range of 5 to 17%. Again, this isn’t surprising because people from Europe have been keeping cattle and drinking milk for a very long time. 30 to 45% of North Americans are lactase deficient.

If you are lactose intolerant, eating dairy products results in symptoms like gas, bloating, and diarrhea. It means having to cut back on dairy or switching to another type of milk, such as the lactose-free version.

Not drinking milk may seem like a foreign idea, but that is the reality for huge numbers of people throughout the world. It’s primarily Westerners who drink so much milk.

Further readings:

Lactose, or milk sugar, is made up of galactose and glucose bound together. The body has to split these two simple sugars apart when digesting milk. The enzymes responsible for breaking down lactose is called lactase. Once lactose is broken down, the galactose and glucose are used for energy.

If you are lactase deficient, you will likely notice massive bloating and diarrhea about two hours after ingesting dairy products. If you are bound and determined to keep drinking milk despite the symptoms, you can take exogenous lactase. If that doesn’t work, drop dairy from your diet and look for other sources of calcium.

One of my favorite calcium-rich foods is sardines. Sesame seeds and broccoli are also good sources of calcium.

As people get older, their levels of digestive enzymes drop. As a result, it’s possible to become less lactose tolerant with age.

You don’t have to drink cow’s milk to get enough calcium. The crazy thing is the countries with the highest milk consumption have the highest osteoporosis rates. And the countries with the lowest dairy consumption globally have got the lowest osteoporosis rates.

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