Fructose-free and lactose-free cooking is a matter of habit – we can help

Cooking with intolerances can be challenging and complicated, especially if you're not used to cooking for yourself in the first place. Eating outside the home, such as in a restaurant, at a friend’s house, on business trips and the like, can be especially difficult. Prepared meals or convenience foods can also be a problem since they often contain fructose or lactose. Even spice blends can contain these substances. The alternative is to cook lactose-free and cook fructose-free. That way you have control over the ingredients and know which products to avoid and which alternatives there are. With a little practice and a close look at the list of ingredients, it’s not that difficult to find delicious recipes and to cook fructose-free and lactose-free. And there are creative recipe ideas that you might not have come across otherwise, so the whole family can enjoy fructose-free cooking.

Fructose-free and lactose-free cooking with special recipes

Recipes for people with lactose intolerance replace classic dairy products with lactose-free or low-lactose milk products or rely on substitute products such as soy milk or oat milk. In the case of fructose intolerance, ingredients that contain no fructose or sorbitol or only small amounts thereof are used. For sweetening, glucose or grain sugar is usually used, since they can be tolerated by individuals with fructose intolerance.

Nutrition with fructose intolerance

With fructose intolerance, a complete change in diet is really necessary and this change should be made with the help of your doctor and nutritional counseling. Simply renouncing all fructose-containing foods can lead to other deficiencies in the long term. This should also be taken into account when cooking fructose free. It is interesting to note that although fructose or fruit sugar is found in fruits and vegetables, most of the fructose that is consumed comes from the table sugar, because table sugar or sucrose is partially composed of fructose. If fructose is not absorbed properly in the intestine, bloating and diarrhea may result. For fructose-free cooking, it is important to test the intensity of fructose intolerance in an elimination phase. Accordingly, different food can be selected. In fructose-free cooking, the addition of glucose or the combination with fat and protein, such as fruit and cottage cheese as a dessert, can increase the tolerability. Light products should be treated with caution as they are often rich in incompatible sugar substitutes like sorbitol.

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