Is A2 Milk Lactose Free?
Some people find the A2 milk protein to be easier on digestion but will the same results hold true for those with lactose intolerance? Today we will answer the question, “is A2 milk lactose free?” and determine if it would be a good choice for you (and your stomach) if you have lactose intolerance!
Lactose intolerance does not mean you must give up all dairy products if you don't want to. Instead of avoiding dairy altogether, you can select low-lactose or lactose-free products that you will better tolerate!
Hey, I'm Lauren! I'm a registered dietitian on a mission to keep as many foods, like dairy products, on your plate as possible! While lactose intolerance can be frustrating, there are many dairy products that you can include without the annoying symptoms, and I'll help you find them.
Is A2 milk one of them? Today, we will chat about what A2 milk is, whether or not A2 milk is lactose-free, and if it would be a good product to buy if you are lactose intolerant.
What is A2 milk?
You may have noticed this new kind of milk on the grocery shelves and found yourself wondering what the difference is between A2 milk and real milk?
A2 milk IS real milk and has all of the same nutrients that we know and love in our dairy products like protein, vitamin D, calcium, and more. The difference between A2 milk and real milk is actually found in the type of protein structure. Let me explain (briefly):
Milk contains two primary protein types: whey and casein. Casein makes up roughly 80% of the protein content in milk and there are 4 different subtypes of casein including two subtypes known as A1 casein and A2 casein… this is where A2 milk comes in!
Traditional milk at the grocery store contains a mix of A1 and A2 casein while A2 milk comes from cows who only produce A2 casein. Both glasses of milk will have ~8 grams of protein but the subtypes that make up that total protein content are slightly different.
LTN fun fact: Other mammals like goats, yaks, and buffalo primarily produce A2 casein as well!
While A2 milk contains casein and would not be a safe option for those with a milk protein allergy, some people do find the A2 casein subtype to be easier on digestion. This whole “easier on digestion” caught the attention of many with lactose intolerance who are now wondering if A2 milk would also be easier for them to digest as well.
What is lactose?
Before we see if A2 milk is lactose free or not, let’s chat about lactose itself. Lactose is the carbohydrate found in milk and milk products. While many people talk about lactose in reference to dairy products from cows, lactose is found in all mammals milk… including our own breast milk!
Lactose is what is called a “disaccharide” which is a larger sugar molecule that is made up of two single sugar units linked together. The single sugar units that make up lactose are glucose and galactose.
When we digest lactose, our body uses the lactase enzyme to cut apart those two sugar molecules back into their single sugar units. These single sugar units are what are then absorbed into our bloodstream!
When someone is lactose intolerant, they tend to not have enough (or any) lactase enzyme to break down the lactose in milk. This leaves the lactose in its whole form which is not digestible and can lead to pesky symptoms like bloating, gas, diarrhea, and more!
Is A2 milk lactose free?
No, it’s not. A2 milk is real milk and it contains lactose just like regular milk does. Remember, the difference is in the protein subtypes!
While there are some specific bottles of lactose free A2 milk in certain countries, the vast majority of A2 milk at the grocery store will contain roughly 12 grams of lactose per glass.
There have been a few very small studies like this one and this one that suggest A2 milk may be easier to digest for those with self reported lactose intolerance but this has not been confirmed by research and evidence still supports lactose free milk being the best option for those with lactose intolerance.
The takeaway:
If you are looking for a lactose free milk then A2 milk is not the milk for you. While I personally love to see diversity in the dairy section of the grocery store and think A2 milk is a great option for people, it’s currently not the best one for lactose intolerance.
While it has a slightly different protein structure that some people find to be easier on digestion, A2 milk is real milk and does contain lactose unless specifically labeled as “lactose free A2 milk,” which is currently only available in certain countries like Australia. Hopefully that changes soon!
Instead, I would recommend purchasing lactose free milk which is real milk without the lactose. A few that I would recommend include Lactaid milk, Fairlife milk, or Horizon lactose free organic milk! You can also drink regular milk or A2 milk alongside a supplemental lactase enzyme.
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Hey! I’m Lauren
I’m a Registered Dietitian and busy toddler mom committed to bringing you delicious, nutritious, and easy-to-make recipes!