Lactose Intolerant? Calcium From Plants

Lactose is milk sugar. It is the least sweet tasting of all natural sugars. Lactose is found in the milk of all mammals-- dairy cows, goats, sheep, buffalo, etc., and milk products such as cheese, yogurt, and ice cream. During normal human digestion an enzyme in the intestinal tract breaks lactose down to smaller parts.

People with lactose intolerance have lost the ability to break down milk sugar. As lactose moves through the intestinal tract without this break down, it quickly ferments. During fermentation gas is produced.

Lactose fermentation in the gut produces very painful symptoms. Nausea, cramping, bloating, abdominal pain, gas, and diarrhea may start as early as 15 minutes after consuming milk products. Severity is directly related to how much lactose was eaten.

Being allergic to milk is different from being lactose intolerant. People who are allergic are allergic to the protein in milk. They must avoid all milk protein. Many people with intolerance to lactose can eat dairy products in varying but small amounts.

Who is intolerant? About 80% of Asians and Native Americans, 75% of African Americans, 50% of Hispanic Americans, and 20% of Caucasian Americans have different levels of lactose intolerance.

Dairy products are by far the best source of calcium. And calcium is needed throughout the lifecycle. Since your body cannot make calcium, it must be supplied by food. Calcium is important for growth and on-going health of bones, teeth, and blood.

Fortunately, there are some non-dairy food sources of calcium. Some you may not have considered. Dark green leafy vegetables (cooked or raw), dried beans, and almonds are also chalked full of calcium. Fortified tofu and other soy product are a good source of calcium too.

Here are some surprising—and not so surprising—ways to reach your daily quota of 1,000 milligrams a day or 1,200 milligrams if you are between 25 and 50.

• Almonds (dry roasted, 1 cup) 367 mg
• Beet greens (cooked, 1 cup) 164 mg
• Beans, dried navy (cooked, 1 cup) 127 mg
• Cabbage, Chinese pak-choi (cooked, 1 cup) 158 mg
• Collards (cooked, 1 cup) 266 mg
• Dandelion greens (cooked, 1 cup) 147 mg
• Kale (frozen, cooked, 1 cup) 179 mg
• Kelp (seaweed, cooked, 1 cup) 135 mg
• Molasses, blackstrap (1 tablespoon) 172 mg
• Okra (frozen, cooked, 1 cup) 177 mg
• Orange juice (calcium fortified, 8 oz.) 300 mg
• Rhubarb (frozen, cooked w/sugar, 1 cup) 348 mg
• Tofu (1/2 cup) 100 mg
• Turnip greens (cooked, 1 cup) 197 mg

For other sources of lactose-free calcium rich foods, visit the USDA Nutrient Data Base at www.nal.usda.gov/fnic/foodcomp/search/index.html click on Nutrient Lists and go to calcium.

Source: American Dietetic Association’s Complete Food and Nutrition Guide by Roberta Larson Duyff, MS, RD, CFCS 1996. USDA Nutrient Data Base 2004.

 

Fall 2005
Emerald Ash Borer | Garden Tips | Fall Garden Chores | Fall & Winter Greens, Reds & More | Pumpkin Facts | Hort Shorts | Cybergardening Sites | Did you know? . . | Fall Vegetable Parade of Colors | Health and Household Tips | Lactose Intolerant? Calcium From Plants | Self-medicating and Drug Interactions | In Pursuit of a Good Night’s Sleep

 

 

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