Lactose-free milk has increasingly become a staple in the diets of a wide range of consumers. But what exactly does "lactose-free milk" mean? Let's start with the basics: lactose is the main sugar in milk (about 98%), found naturally in cow's, goat's, and sheep's milk (but also in breast milk), and in dairy products derived from it, from yogurt to cheese. It is made up of two monosaccharides: glucose and galactose, and to be digested, it requires the action of lactase, an enzyme present in our body that breaks down these components. When the enzyme's production is insufficient, lactose is not properly absorbed, causing problems that usually involve the gastrointestinal tract, such as bloating, diarrhea, and flatulence.
To make milk accessible to those who suffer from this problem, the industry has developed lactose-free milk, with lactose being eliminated – even if not completely – in two main ways:
- Through hydrolysis: that is, by adding the lactase enzyme directly to the milk, so that the lactose is split into two simple sugars earlier than the body would have done.
- By filtration: the lactose is physically separated from the rest of the liquid component.
The result is a more digestible product, particularly suitable for those who suffer from lactose intolerance, and completely similar to conventional milk in terms of nutritional characteristics, properties and culinary uses.
What is Lactose-Free Milk?
When we generally talk about lactose-free milk, we're referring to cow's milk specifically treated to eliminate lactose. It's therefore neither a plant-based drink nor a substitute, but a product of animal origin whose sugar content has been specifically modified. The amount of lactose is reduced to less than 0.1 grams per 100 grams or milliliters, the legal limit required to be labeled "lactose-free." As with classic cow's milk, the main types are distinguished by their lipid content: whole, semi-skimmed, and skimmed, and are available in fresh or shelf-stable versions. In addition to drinking milk, butter, cream, yogurt, béchamel, and even lactose-free ice cream are now easily found. Even for cheeses, there has been a growing popularity of lactose-free versions, such as fresh cheeses like mozzarella and stracchino, which are now stable in the refrigerator section. Furthermore, it is worth remembering that some long-aged cheeses can be declared “naturally lactose-free” because this sugar degrades during the ripening period and not due to any specific treatment: for example, Parmigiano Reggiano PDO, Grana Padano PDO and Gorgonzola PDO do not exceed the limits imposed by the legislation.
Who Can Drink It?
As previously mentioned, lactose-free milk is primarily intended for those who suffer from lactose intolerance, a very common condition in the U.S., but it is a food that can be consumed by everyone. According to data collected by the American Journal of Clinical Nutrition, approximately 36% of the American adult population has a more or less marked form of hypolactasia, or the total or partial lack of lactase: from this point of view, a debate is open in the scientific community on the relationship between adults and milk consumption, as the ability to process lactose decreases with age, accentuating the ailments and discomforts due to indigestion. However, it should not be confused with products for those who are allergic to cow's milk proteins, called caseins: in that case, it is necessary to completely exclude milk and dairy products, even when lactose-free, from one's diet. In the kitchen, lactose-free milk behaves similarly to conventional milk. It can be used to prepare desserts, creams, sauces, cakes, leavened doughs, hot and cold drinks, from cappuccino to frappé.
Lactose-Free Milk's Properties
The nutritional values of this food are practically identical to those of the traditional milk from which it is derived. The process to which it is subjected, in fact, does not alter the protein, fat, or micronutrient content (especially calcium, important for bone health), nor the caloric intake, but merely modifies the structure of the lactose. With respect to nutrients, what changes are the different types of lactose-free milk —that is, whether it is whole, skimmed, or semi-skimmed, fresh, or UHT—replicating the original characteristics. Finally, on an organoleptic level, compared to cow's milk, a greater sweetness may be perceived, due to the fact that glucose and galactose have a higher sweetening power, but this does not lead to an increase in total sugars or a change in the timing of its use in recipes.
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