Lactose Intolerance or just Carbohydrate Sensitivity?

Wonder why one day you just stopped tolerating milk, cheese or ice-cream?  Often a new client will state they are lactose intolerance and add a sentence such as “I used to tolerate milk products just fine until the last few months or maybe even a year.  Then something happened.”

Those with true lactose intolerance have usually had it for quite some time and know how to gauge how much dairy their body is able to tolerate.  However, many individuals who think they are lactose intolerant are actually carbohydrate sensitive.

When someone with insulin resistance continues to eat a large percentage of their calories as carbohydrate, their body becomes more intolerant of all types of carbohydrate.  If they consume a lot of starches made up of strings of glucose molecules such as rice, pasta, potatoes, cereal, etc. the sugar does not readily get into their cells.

As a result, they have various symptoms such as gas, bloating, reflux, fatigue, etc. that go along with insulin resistance.  Add a sugar in the mix such as lactose and these symptoms become more of a problem.

Limiting starches and consuming carbohydrates from fruits, vegetables, nuts, and seeds can easily calm down the symptoms of insulin resistance and allow one to consume dairy products without a problem.

If you find yourself with symptoms of lactose intolerance try cutting out starches and desserts for a week or two and see what happens.  I think you might be surprised at the results.

Food Allergies or Sensitivities?

Food allergy just sensitivity?  This discrepancy is more common than you realize.  Many individuals are sensitive to certain foods and avoid them completely rather than realizing they can enjoy these foods in moderation.

A true food allergy happens when you have an anaphylactic reaction and need to be taken to the hospital since you are in danger of dying.  Initial reactions could be extreme itching or trouble breathing.  If you have true food allergies it is smart to carry an epi pen with you for emergencies.

Food sensitivities or intolerances occur when someone only partially digests a certain food.  Symptoms are very broad and can include fatigue, heartburn, bloating, constipation, diarrhea, etc.

What are some common food sensitivities/intolerances and how can you get around them?

•  Milk and Milk products – many individuals are sensitive to lactose, the sugar present in milk.  Their systems lack the enzyme lactase necessary to digest the lactose.  Hard cheeses can be easily tolerated since they are 90% free of lactose.  Yogurts are also quite low in lactose and are usually tolerated by those with lactose intolerance.  For those who want to enjoy milk they can use Lactaid or the Lactaid equivalent pills or drops to put in their milk to digest the lactose.  These products work well for most people and allow them to enjoy dairy if they desire

• Wheat and Wheat product - you commonly hear in Los Angeles “I’m gluten-free.”  There is an endless amount of “gluten-free” products available and many individuals think they are allergic to gluten.  Those with a true gluten allergy have Celiac disease which is genetically inherited.  If someone with Celiac disease consumes gluten it causes the villi or little hair-like projections that move food through the gut to atrophy.  Only 1 percent of the population has been diagnosed with Celiac Disease.  However, research shows that another 39% of the population may be susceptible to having Celiac or gluten intolerance.  To get an accurate diagnosis one needs a blood test and/or small bowel biopsy to determine if there is atrophy in the gut.

• Vegetables - many people interpret gas formed when eating vegetables a food allergy.  These individuals may be sensitive to fiber or the enzymes present in these foods such as broccoli, Brussels sprouts, cauliflower, etc.  Eating small amounts of these foods are usually well tolerated till your system becomes used to them.

If you feel like you have a true food allergy it may be worth a trip to an allergist who can perform tests.  If you have food sensitivities, you may be able to handle various foods you are sensitive to in small quantities, allowing enjoyment of more foods than you realized.

The "No-Thank You" Serving

Apparently Billy did not like his vegetables, a phenomenon all too common not only to children but adults.  In A Recipe for Life, which became available this week, I explain what it means to have a “no thank you” serving of a food you dislike.

We’ve all heard for years that if you want to live a long life “eat green vegetables.”  Many people have aversions to vegetables since they can have strong flavors.  If you do not have a fondness for vegetables, try having a “no thank you” serving each time a different vegetable is served.  A “no thank you” serving is having a bite or two (one or two teaspoons) of something you do not particularly like each time it is served.

An easy way to try this is to have a bite of a vegetable a friend orders when you eat out.  Many years ago I avoided eating avocados.  I would pick them out of salads.  As the research amplified the benefits of the good fats in avocado I told myself I need to train my taste buds to like them.  One evening, a friend and I were out to dinner, and she ordered a salad with an overabundance of avocado slices.  With my friend’s permission, I took two bites of her avocado.  I would have a bite or two of avocado each time I was with her, and eventually I started loving avocados.

Eating a bite or two of food that is foreign or not to your taste can change the way you feel about that food over time.  Eventually your taste buds will change and you might find yourself loving certain vegetables.  Like most children, I was not a vegetable lover.  Even being a registered dietitian was not encouragement enough to expand my horizons.  Eventually I employed the “no thank you” serving to train my taste buds to like vegetables and over time I found myself loving them!

Try the “no thank you” serving when you are not fond of a nutritious food and you might be pleasantly surprised