Although lactose intolerance prevents the proper digestion of milk, it should not impede the ability to lose weight. Milk is just one type of healthy food that can be eaten to promote weight loss; however, there is nothing proprietary within milk that is necessarily needed by the body, in fact, all of its beneficial nutrients can be found elsewhere.
Definition
According to the National Digestive Diseases Information Clearinghouse, lactose intolerance is the inability to properly digest lactose, a sugar found in milk and products derived from milk. It is caused by a deficiency in lactase, an enzyme produced by cells in the lining of the small intestine. Lactase breaks down lactose into two simple sugars known as glucose and galactose that are absorbed into the bloodstream. Lactose intolerance may develop from a genetic disorder or injury to the intestines resulting from disease. It tends to manifest as abdominal pain, bloating, gas, diarrhea and nausea after consuming milk.
Milk Benefits
Milk is a high quality food. It contains a good ratio of carbohydrates for energy and fat needed in the body. It also contains proteins that are needed to carry out many of your physiological functions. Amino acids are the building blocks of protein. Since milk contains all of the essential amino acids that cannot be synthesized by the body and must be obtained from the diet, it is considered a complete protein. Proteins have many benefits: they promote a feeling of fullness and, according to a paper in the journal "Cell Metabolism," activate a hormone to stave off hunger. They also help build muscles, which are needed to perform energy-intensive exercises and burn calories.
Significance
The basic tenet of weight loss is to create a calorie deficit: you must consume fewer calories than you burn. Even if you are lactose intolerant, the only way to lose weight is by moderating calorie intake and eating an otherwise healthy diet. Though the consumption of milk is an efficient way to get the proper calories and nutrients for the purpose of creating a calorie deficit, there is nothing proprietary about milk that would prevent you from losing weight without it. All of the good nutrients in milk are present elsewhere. For example, the essential amino acids can be found in eggs and meat. Grains are a good source of carbohydrates needed to regulate the metabolism of energy.
Milk Alternatives
If you are lactose intolerant but want many of the benefits of milk, then you can buy a few alternative sources that are completely lactose-free. However, they may vary greatly in quality. Almond milk, though quite healthy, isn't a complete protein. Soy milk, on the other hand, is a complete protein, according to the book "The Dietitian's Guide to Vegetarian Diets." Soy protein digests about as well as the proteins from meat and milk. Soy also has a substantial amount of fiber, which helps slow down digestion. Soy contains a few B vitamins that are beneficial to the regulation of energy and metabolism in your body, as well; however, it is not a particularly strong source of vitamin B12. Some soy milk is specifically fortified with vitamin B12 to make up for nature's omission.
Milk Derivatives
A whey protein supplement, which is derived from the left liquid of milk coagulation, is a high quality protein. It contains all of the amino acids that are present in milk, including the important branched chain amino acids, which are synthesized directly by the muscles and signal to the tissue that amino acids are available (see reference 4). According to the Whey Protein Institute, highly isolated whey protein contains less than 0.1 g of lactose per tablespoon, which is within the tolerance range of most lactose intolerant individuals. However, whey protein that is concentrated at less than a rate of 90 percent may contain too much lactose. Casein protein made from curdled milk should also be avoided.
References
- National Digestive Disease Information Clearinghouse: Lactose Intolerance
- Science Daily: Eating Protein Boosts Hormone That Staves Off Hunger
- "The Dietitian's Guide to Vegetarian Diets: Issues and Applications"; Reed Mangels, Virginia Messina, Mark Messina; 2004; page 239
- Whey Protein Institute: Whey Protein FAQ
- Columbia University: Nutritional Differences Between Soy and Cow's Milk
