Lactose food allergy

What food items do you have to focus on when you have lactose allergy?

A lot of people might tell you just not to eat foods that have lactose in them…

It is a great strategy, but I took it a step further and wanted to look at the macro and micronutrient profile of foods that you are allergic to.

Why the hell would I do that, Alex?

I don’t eat these foods anyway.

True, but you might be missing some of the key nutrients that these foods are rich in.

This analysis makes it easier to identify nutrients that you might be missing if you don't eat foods that contain lactose.

Let’s take a look at the macronutrient profile of items in USDA database that contain lactose. The graph below shows the breakdown by carbs, protein, fat, and fiber.

Macronutrients per 2000 calories

In general, these foods will be not ketogenic, containing 48.8945% of insulinogenic calories.

This also makes a not a good food group for reducing your insulin levels.

The energy density of foods makes them optimal for weight loss.

This food group is also a bad source of fiber.

But what about micronutrients?

The graph below shows the micronutrient breakdown of foods that contain lactose. Red bars show amino acids, green color is for vitamins, blue is for minerals, and pink is our omega-3.

Micronutrients as % of RDI per 2000 cal

Let’s take a look at nutrients that are above 200% of recommended daily intake.

Here is our list: Riboflavin (B2), Vitamin B-12, Tyrosine, Sodium, Na

So, let’s prioritize these nutrients and find foods that don’t have lactose.

These would be the best foods to substitute with when you have a lactose allergy.

Best no lactose food list

This food list was created by excluding lactose items from the USDA database and then priorotizing foods that have similar micronutrient profiles to lactose.