Lactose-Free Milk Nutritional Facts

Lactose intolerance is defined as the inability to digest lactose, a milk sugar found in dairy products. The intolerance is caused by a deficiency in lactase, the enzyme that digests lactose. For those suffering from lactose intolerance, consuming dairy products may result in gas, bloating, diarrhea, nausea and abdominal cramping. While these symptoms may be uncomfortable, the deficiency is not life-threatening. Many lactose-free dairy products are available. Lactose-free milk, for example, has the enzyme lactase added. The lactase converts lactose to glucose, making the milk more easily digestible by those with lactose intolerance.

Types

• Lactose-free milk is available in many varieties: whole, reduced-fat (2 percent), low-fat (1 percent), fat-free and chocolate low-fat (1 percent).

Calories and Macronutrients

• The nutritional profile of lactose-free milk is nearly identical to that of regular milk with respect to calories, fat, carbohydrates and protein. It is a good source of proteins and essential amino acids. Carbohydrates provide an energy source for the body. Lactose-free whole milk contains the highest amounts of fat and calories.

Vitamins and Minerals

• Lactose-free milk is an excellent source of vitamins and minerals, including calcium, vitamins A and D, riboflavin, niacin, potassium, magnesium and phosphorous. These vitamins and minerals are important in maintaining strong bones and teeth, in keeping the immune system healthy and in providing energy for bodily functions.

Availability

• Lactose-free milk can be found in your supermarket's dairy section. It is available across the United States. Just as with regular milk, lactose-free milk should be kept refrigerated.

Uses

• Lactose-free milk can be enjoyed in a glass, poured over cereal, added to coffee or used in any cooking and baking recipe that calls for milk.

Recommendations

• The Dietary Guidelines for American recommends people drink at least three 8-ounce glasses of low-fat or fat-free milk each day as part of a balanced, healthy diet. Lactose-free milk is an ideal substitute, as it provides the same vitamins, minerals and nutrients as regular milk.