Cow’s milk naturally contains sugar, but it's not the same as artificial sweeteners you find in other drinks. The sugar found in cow milk is called lactose which is a natural carbohydrate.
Lactose is a natural sugar made of glucose and galactose. Your body breaks it down with the help of an enzyme called lactase. Some people don’t produce enough lactase, which can cause lactose intolerance, leading to bloating or stomach discomfort after drinking milk.
One cup (about 240 ml) of regular cow’s milk contains around 12 grams of natural sugar (lactose). This amount is the same in both full-cream and skim milk.
In many parts of the world, humans naturally stop making much lactase after weaning. Only some people of European descent evolved to keep high lactase levels into adulthood because they had a long history of drinking animal milk.
In India, people in north India have a higher tolerance for milk since they have a history of drinking milk. But those in the south and east, produce less lactase and may feel bloated, gassy or uncomfortable after drinking milk.
However, the natural sugar in milk is not harmful. Unlike processed or added sugars, lactose comes along with protein, calcium, and other nutrients. This is why milk a part of a balanced diet.
However, if you have lactose intolerance, you may need lactose-free milk or plant-based alternatives.
Try to refrain from having flavoured milk, like chocolate or strawberry, which often contains added sugar on top of the natural lactose. That’s when sugar content can shoot up. Even packaged drinks like lassi or milkshakes have a lot of sugar.
If you love dairy products but feel bloated after having it, try to consume small amounts of it with food and check for any signs of intolerance. Having it in moderation is okay for your stomach. You can also opt for lactose supplements if need be.
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