On today’s episode of Live Lean TV, we talk about the most common lactose intolerance symptoms including the dreaded lactose intolerance farts.
Margaret Nahmias from Facebook asks: does lactose have the same effect on the body as fructose and glucose? What makes it harder to digest for the lactose intolerant?
Let me answer the second part of that question first.
To simplify it, people who are lactose intolerant don’t have a specific enzyme in their body, which helps break down lactose.
Lactose is a sugar found in dairy.
For example, lactose is found in the following dairy foods:
So if you’re lactose intolerant and you’re eating these foods, you’re missing a key enzyme to help your body break down the lactose.
If you regularly eat dairy and are wondering if you’re lactose intolerant, here are the most common symptoms of lactose intolerance:
I mean, nobody wants the poops.
But don’t be embarrassed, because you’re not alone.
Many people suffer from these lactose intolerance symptoms.
This is why we don’t typically recommend dairy in our Team Live Lean meal plans.
Well it depends on your level of intolerance.
We still enjoy a weekly pizza for our cheat meal.
So it’s not like we never eat dairy, because Living Lean is not about being 100% perfect, all the time.
However, throughout the rest of the week, we don’t consume dairy, as it’s not a staple in our diet.
Although the original question was not if you should eat dairy or not, we should address it.
If you don’t suffer from these lactose intolerance symptoms, then yes, if you love dairy, you could have some dairy in your diet.
But if you do consume more dairy, we recommend you go with raw dairy.
Raw dairy is healthier because it’s more likely to be:
Conventional dairy is typically lower quality because it’s pasteurized, meaning a lot of the key nutrients are lost.
Plus, conventional dairy may also contain added hormones and other unhealthy ingredients.
Now let’s answer the first part of the question.
Does lactose affect your blood sugar the same as glucose and fructose?
Even though lactose is a sugar, in most cases it does affect your blood sugar differently than glucose and fructose.
Since lactose is found in dairy, usually you are not eating it without the dietary fat component.
When you consume a fat source with sugar, your body typically won’t have as much of an insulin spike, compared to eating sugar on its own.
Therefore, lactose would not have the same effect on your blood sugar as glucose and fructose.
The glycemic index is an index to tell you how quickly your blood sugar rises after you consume a specific food.
Dairy foods, such as milk, usually have a glycemic index ranking in the 40s.
Here’s a post showing the glycemic index ranking and glycemic loads of most foods.
This means these foods will quickly spike your blood sugar, thus eliciting a release of insulin.
The insulin then removes the excess sugar from the bloodstream, and stores it in the muscle or fat cells.
If the muscle cells are full, the sugar has no where else to be stored, other than in the fat cells.
Fructose primarily comes from fruit, and is typically lower on the glycemic index when compared to most foods high in glucose.
To wrap things up, there are many different types of sugars, and they can affect the body differently.
However, don’t over obsess about it.
Sure you should limit certain foods, especially trans fat, but Living Lean is about making smart choices, based on your body and specific goals.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.