(US) Got lactose intolerance?

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http://www.phillynews.com/content/daily_news/2000/08/23/features/FADD23.htm

 

Wednesday, August 23, 2000

Got lactose intolerance?

 

By Ruth Fantasia

Albany Times Union

 

Oh, the bloating, the cramps, the, pardon me, gas. All blamed on a sugar

called lactose that's found in dairy products.

 

According to the American Gastrointestinal Association, nearly 50 million

Americans are lactose-intolerant, and people in certain ethnic and racial

groups are more widely affected by the condition than others. As many as 75

percent of all African-American, Jewish, American Indian and

Mexican-American adults are lactose-intolerant. The number rises to 90

percent of all Asian-American adults.

 

Simply avoiding dairy products is one way to reduce the discomfort

associated with lactose intolerance, but dairy products are a good source

of calcium, a much-needed nutrient. So how do you cope with the symptoms?

Here's help.

 

What causes lactose intolerance?

 

Cells that line the small intestine usually produce lactase, an enzyme the

body uses to break down lactose into simpler forms that can be absorbed by

the bloodstream. When the body doesn't make enough lactase to digest the

amount of lactose consumed, the results can be distressing.

 

What are the symptoms?

 

The most common ones are nausea, cramps, bloating, gas and diarrhea that

begin 30 minutes to two hours after eating foods that contain lactose. The

severity of the symptoms varies with each individual.

 

How can I tell if I'm lactose-intolerant?

 

Begin by keeping a record of everything you eat and what time you eat it,

as well as the symptoms you have and the times you have them. If you have

symptoms after eating foods that contain lactose, cut down on those foods

and see what happens.

 

If your symptoms subside, and you suspect you're lactose-intolerant, see

your doctor. He or she can rule out other, more serious conditions,

determine your level of intolerance and help you adjust your diet.

 

Do all dairy products contain lactose?

 

Yes, but some have more lactose than others, which means you may have more

difficulty with some products. While milk might bother some people, for

instance, hard cheeses, which don't contain as much lactose per serving,

may not.

 

In addition, some dairy products such as yogurt and buttermilk contain

natural bacteria that help digest lactose. You may be able to tolerate

these products more easily than other dairy products that are not " cultured. "

 

Are there other foods that contain lactose?

 

Yes. Some breads and baked goods contain dairy products, as do some

cereals, instant potatoes, soups and breakfast drinks. Margarine, lunch

meats (except kosher), salad dressings, sugar, candies and mixes for

pancakes, cakes, biscuits and cookies also can contain lactose.

 

In addition, lactose is used as the base for manufacturing more than 20

percent of the prescription drugs in the United States, and 6 percent of

the over-the-counter medications. Ironically, some tablets for reducing

stomach acid and gas contain lactose, according to the American

Gastrointestinal Association. Ask your pharmacist about lactose in medicines.

 

How can I get the calcium I need and avoid embarrassing symptoms?

 

There are several ways you can avoid lactose and still get enough calcium.

A number of foods contain high concentrations of calcium but no lactose,

including: broccoli, bok choy, collard greens, kale and turnip greens. Also

on the list are raw oysters, canned salmon with bones, sardines, canned

shrimp, molasses and tofu processed with calcium salts. Additionally, many

foods are now offered in calcium-enriched varieties, including orange

juice, soy and rice milks, and even graham crackers.

 

Finally, lactase, the enzyme that helps break down lactose, can be

purchased in pill form and taken with meals.

 

Do lactose-reduced milks taste different?

 

We found that these products generally taste a little sweeter than regular

milk.

 

Do I really have to give up ice cream?

 

Maybe not. Most people find that if they eat foods that contain lactose in

small quantities, or with other foods, they can tolerate some lactose.

 

NON-DAIRY CHOCOLATE CAKE WITH GERMAN CHOCOLATE FROSTING

 

2 1/3 cups all-purpose flour

1 cup whole wheat flour

1 1/4 teaspoons baking soda

2/3 cup unsweetened cocoa powder

2/3 cup packed brown sugar

2/3 cup vegetable oil

1 cup water

3/4 cup maple syrup

2/3 cup applesauce

1 1/4 tablespoons cider vinegar

2 1/2 teaspoons vanilla extract

1 quart soy milk

1 cup barley malt syrup

2 cups brown rice syrup

5 tablespoons egg substitute

1/4 cup water

10 1/2 ounces silken tofu, firm

1 1/2 pounds flaked coconut

3 cups chopped pecans

6 tablespoons arrowroot

 

Preheat oven to 350. Grease and flour two 10-inch round cake pans. In a

large bowl, sift together all-purpose flour, whole wheat flour, soda and

cocoa. In another bowl, mix the brown sugar, oil, 1 cup water, maple syrup,

applesauce, vinegar and vanilla. Add the dry ingredients to the wet and mix

for minutes. Pour into prepared pans.

 

Bake at 350 degrees for 30-40 minutes. Cool and frost with non-dairy German

chocolate frosting.

 

To make frosting: Scald soy milk, barley malt syrup and brown rice syrup.

Mix egg substitute and 1/4 cup water until foamy. Add to milk and syrup

mixture and cook until thickened.

 

Blend tofu in food processor until smooth and add to thickened syrup

mixture with coconut, pecans and arrowroot. Cook for 2 minutes and remove

from heat. Cool. Makes one 10-inch layer cake.

 

- www.allrecipes.com © 2000 Philadelphia Newspapers Inc.