Dairy might be delicious but quite difficult to digest for some and that is why some of us might choose only the easiest dairy products to digest for their meals. These nutrient-rich food items can be easily included in diets even of people with lactose intolerance.
Lactose intolerance is a condition that makes it difficult for some of us to digest the lactose in milk, resulting from the deficiency of an enzyme called lactase in the body. However, more often the condition can be controlled by managing of the diet effectively. And, here’s where the easiest dairy products to digest always come in handy. Dairy is a great source of nutrient, calcium and proteins and therefore, it is often suggested by nutritionists to include at least some dairy products in our daily diet.
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Dairy products with low lactose levels can be a good starting point. We looked through several sources to prepare our list, like reports published by FDA and the National Library of Medicine and checked lactose levels of different milk products from several sources like The American Journal of Clinical Nutrition and the Food Intolerance Network and came up with the best options and alternatives. You’ll be surprised to know that some of the dairy product favorites are actually easy to digest compared to milk. For instance, in cheese, the lactose is converted to lactase, therefore, it is actually easier to the stomach as compared to what people might generally think. Skimmed milk on the other hand, contrary to popular belief has high lactose levels and might not be the best alternative for people with digestive problems.
Along with dairy products that can be digested in no time, also check out our list of the 6 Easiest Cut of Steak To Grill to cook up a storm in no time and enjoy a hearty meal!
So are we ready to bust some myths about our favorite dairy products? Here, check out the list!
6. Buttermilk
Lactose Level 4.3%
Buttermilk has a lower content of lactose than milk. Also, the churning process involved in making buttermilk degrades the structure of the proteins and makes it light to digest.
5. Goat’s Milk
Lactose Level 4.1%
Even though some might argue that they lactose level in Goat’s milk is only 10% lesser than cow’s milk and that might not be a seemingly big difference. However, goat’s milk also contains smaller fat molecules and is naturally homogenized which makes it one of the easiest dairy products to digest.
4. Kefir
Lactose Level 4%
A fermented drink made with kefir grains can be significantly easier on the gut. The fermentation process involved in making of Kefir leads to beneficial microbes being present in it which break down most of the proteins and dissolves the sugar. It is “predigested” and therefore, less work for you stomach to do!
3. Aged or hard cheeses
Lactose Level 0.8%-2%
Aged cheeses compared to other kinds have low percentages of lactose present. The more the aging process the lesser the lactose is the general rule. Some of the cheeses that are known to have less lactose are cheddar, gouda, mozzarella, blue, brick, camembert, cheddar and swiss.
2. Butter and Margarine
Up to 1%
Butter and margarines contain very small amount of lactose. Butteroil obtained after separating all the non-fat milk solid is almost absolutely free of lactose.
1. Lactose-reduced Milk
Lactose Level 0.1% -1.6%
100% lactose reduced milk generally has lactose content as low as 0-0.5%. Lactose reduced milk can also be fortified to retain most of the nutrients and therefore, it makes for one of the best alternatives among the easiest dairy products to digest.
