What are the benefits of lactose in your diet?

Lactose is a simple and naturally occurring sugar found in dairy foods such as cheese, yoghurt and milk. Apart from being a very useful form of energy, dairy foods offer a wide range of nutrients that are essential for the body such as calcium, protein, potassium and magnesium. Unfortunately for some people who are unable to digest significant amounts of lactose, these foods are often avoided. 

 

What is lactose and how it is digested in the body?

Lactose is made up of two simple sugars. To be absorbed through our intestine and used as energy, it must first be broken down into single molecules of glucose and galactose. This is done with the help of an enzyme called lactase which is produced in the lining of the small intestine. About 65% of adults produce less lactase which can result in painful cramping and diarrhoea within about half an hour of eating dairy foods.

Interestingly, almost all humans produce enough lactase when they are born so they can digest a milk only diet, but lactase production appears to naturally decrease with age. Even though most adults have some level of lactase deficiency, most can still usually digest around 12g/100ml which is around double what you will find in a glass of milk. 

There are several possible ways this can happen. Lactose intolerance can be a genetic predisposition to make less lactase as we get older. We can also have temporary lactose intolerance after having a gastrointestinal virus or food poisoning. Finally, those of us who choose to cut out dairy, may find their body will then in turn make less lactase because it isn’t needed.

 

The health benefits of lactose

Although lactose on it’s own is simply a source of energy, the foods that contain lactose have several important health benefits, including:

  • Low GI energy: Lactose along with dairy foods in general have a low glycemic index which means the energy is broken down slowly. This gives you longer lasting fullness and gradual energy after meals.
  • Supports Calcium Absorption: Lactose aids in the efficient absorption of calcium, a mineral critical for strong bones, teeth, and proper muscle function. When consumed together, lactose and calcium create an ideal pairing, helping to reduce the risk of bone-related issues like osteoporosis.
  • Promotes Gut Health: Fermented dairy products like yogurt contain lactose that fuels the growth of beneficial gut bacteria. These probiotics enhance digestion, strengthen the immune system, and help maintain a healthy gut microbiome.
  • Anti-inflammatory food: A possibly less well-known fact is that dairy foods have significant anti-inflammatory action likely due to the wide range of nutrients and bioactive compounds (natural substances found in foods that can have positive effects on your health beyond just providing basic nutrition) they contain. This anti-inflammatory effect was found to be in full fat, low fat and fermented dairy foods. Interestingly, those with inflammatory conditions (significant overweight, diabetes, arthritis, heart disease), experienced a stronger anti-inflammatory effect from dairy foods.  

 

Why is dairy part of a balanced diet.

Dairy foods make one of the 5 major food groups in our diets. Food groups are foods with common sets of nutrients.  Dairy foods contain protein, lactose (energy), fats along with being our main source of the micronutrients calcium, potassium and magnesium. 

 

Can I eat a balanced diet if I am lactose intolerant?

Those with lactose intolerance have plenty of options to maintain a healthy diet and many of the benefits of lactose. Lactose free milk and yoghurt are a top choice as they maintain all the nutrients of those foods but the lactose is already broken down and ready for absorption without any nasty side effects. Some foods are naturally low in lactose such as fermented dairy foods (e.g. kefir and Greek yoghurts) and hard cheese are usually well tolerated by people with lactose intolerance. 

 

Key take-aways

Lactose, is a naturally occurring sugar in dairy foods and offers more than just energy—it contributes to many health benefits when consumed as part of a balanced diet. From its role in calcium absorption and promoting gut health to its low glycemic index and anti-inflammatory effects, lactose-containing foods provide a wide array of nutrients that support overall well-being.

For those with lactose intolerance, there are plenty of options to ensure they still reap these benefits. Lactose-free dairy products, naturally low-lactose options, and fermented foods allow people to enjoy dairy’s nutritional goodness without digestive discomfort.

Incorporating dairy into your diet, whether as traditional or lactose-free products, can be an essential step toward maintaining a healthy and balanced lifestyle. Embrace the benefits of dairy and discover the diverse ways it can support your health—whether you’re enjoying a glass of milk, a slice of cheese, or a spoonful of yogurt!

January 21, 2025