Did you know that nearly 2 in 3 people around the world have issues digesting lactose?! Consider me in the in-group! ;)
Interestingly, different ethnicities are more/less lactose intolerant. Northern Europeans are generally the least lactose intolerant while East Asians are one of the most lactose intolerant groups.
Why are some ethnicities more lactose intolerant than others? Let’s talk about it!
Understanding Lactose Intolerance
Most of you who looked up ‘why are Asian people lactose intolerant’ or something similar probably already know what lactose intolerance is. We’ll do a quick recap for the .0001% who found your way here without knowing what it is.
What is Lactose Intolerance?
Lactose intolerance is the inability to digest lactose, a sugar found in milk and dairy products. If you have it, your body has trouble producing enough of an enzyme called lactase, which is necessary to break down lactose in the small intestine.
Symptoms of Lactose Intolerance
When lactose intolerants eat triple-cheese mac and cheese or a giant tub of Ben & Jerry’s, they may experience some (or all if you’re really unlucky) of the following symptoms:
- Bloating
- Gas
- Nausea
- Diarrhea
Unsure if you’re lactose intolerant? If you experience these symptoms between 30 minutes to 2 hours after eating dairy… I’ve got some news for ya. If you want to be unprofessionally sure, you can try a DIY lactose intolerance test.
Lactose Intolerance in Asian Populations
I’m going to be honest, when looking at the data, we got a range of percentages. Some say 60%, others say 100%. While you may find data that is different from ours, the main point we’re trying to make stays the same: Asian people are generally more lactose intolerant.
Regional Variations
While lactose intolerance is widespread across Asia, its prevalence varies among different Asian subpopulations. Lactose malabsorption (cause of lactose intolerance) varies by area:
- East Asia (China, Japan, Korea): 73-100%*
- Southeast Asia (Vietnam, Thailand, Indonesia): 68-98%
- South Asia (India, Pakistan): 61-92%
*For the record, we don’t believe the 100%. There’s no way every single person in South Korea has trouble digesting lactose.
Factors Contributing to High Lactose Intolerance Rates in Asian People
Now to answer the question you were looking for… why are so many Asian people lactose intolerant?
Traditional Diets
Historically, many Asian cultures did not rely heavily on dairy products in their diets. Instead, these traditional cuisines often include plant-based foods, fish, and/or meats, with little to no dairy consumption.
Agricultural Practices
Many Asian populations did not have the same exposure to dairy that European and some African populations had because Asia wasn’t a main player when it came to dairy farming.
Countries like Switzerland have thrived off of dairy, with cheesemaking dating back to the year 1115! Although countries like China have become a big player in dairy in the past few decades, they were not historically dairy farmers. Even in 1949, there were only 120,000 dairy cows in the entire country! For reference, the US has over 9 MILLION dairy cows.
Geographical Factors
When you look at this map of lactose intolerance, you can see that there’s a pattern. There’s one dark stripe of 60-100% lactose intolerance, so there MUST be some geographic factors at play.
I looked it up and, you guessed it, dairy cows typically prefer cooler climates.
Genetic Factors
If your ancestors didn’t eat dairy and adapt certain genetics, that can totally be passed on for generations!
Thank your great, great, great, great, great, (and so on) grandparents for your post-ice cream gas.
Implications of Lactose Intolerance for Asian People
The high prevalence of lactose intolerance among Asian people has several implications for diet, health, and cultural practices.
Dietary Considerations
Asian people who are lactose intolerant need to be mindful of their dairy consumption and find alternative sources of nutrients that are typically obtained from dairy products (or they can take a DairyPill and get all the nutritional benefits from dairy!)
Traditional Alternatives
Many Asian cuisines have developed traditional alternatives to dairy products. For example:
- Soy milk and tofu in East Asian cuisines
- Coconut milk in Southeast Asian dishes
- Yogurt-based products (which are often better tolerated) in South Asian cooking
Health Implications
While lactose intolerance itself is not a severe health condition, it can have some health implications if not properly managed.
Nutritional Deficiencies
If lactose intolerant individuals avoid dairy without finding suitable alternatives, they may be at risk of calcium and vitamin D deficiencies, which can lead to osteoporosis and other health issues.
Gut Health
Some studies suggest that lactose intolerance may impact gut microbiome diversity, which could have broader health implications.
Managing Lactose Intolerance
“But Steve - how can I get the nutrients I need if I can’t tolerate dairy??” Great question. Here are the most common ways to manage lactose intolerance:
Reduce Lactose Amount
There are dairy products that are easier to stomach, such as hard cheeses and some yogurts.
Instead of having ice cream as a midday snack, try some crackers and goat cheese.
Lactase Supplements
Lactase enzyme supplements like our innovative product, DairyPill (as if we haven’t said it enough) can be taken before eating dairy-containing foods to eliminate all symptoms of lactose intolerance and let you enjoy your favorite foods without gas, bloating, etc.
Non-Dairy Alternatives
For the sake of your taste buds and health, we don’t suggest these. Alternative dairy products have way less nutritional value and are filled with added oils, gums and sugars to try to mimic the texture and taste of real dairy products.
Of all the dairy-free alternatives, lactose-free milk is your best bet. It gives you the same nutrients as regular milk. The only real difference is that lactose-free milk has a slight sweetness that some people don’t like. And it can be harder to find on-the-go at restaurants and shops.
Conclusion
So, let's wrap this up, shall we?
Look, the reason so many Asian folks can't handle dairy isn't just one simple thing. It's a mix of genes, history, and culture all jumbled together. Yeah, it can make eating a bit tricky sometimes, but here's the good news: once you understand what's going on, it's totally manageable.
After all, food brings people together. So pop a DairyPill and join your friends for ice cream. Trust me, your stomach (and your friends) will thank you!