On the supermarket shelf they look like two ways of saying the same thing, but they aren't. A lactose-free product can be fully dairy. A dairy-free product contains no milk. Which one you need depends on what you're looking for.
What lactose is
Lactose is the natural sugar in milk. To digest it, the body uses an enzyme called lactase. When there isn't enough of it, the lactose reaches the gut undigested and causes the discomfort we associate with intolerance.
"Lactose-free": milk with its sugar broken down
To make lactose-free milk, lactase is added to break the lactose down into two simpler sugars: glucose and galactose. That's why many lactose-free milks taste slightly sweeter even with no added sugar.
The result is still milk: it keeps its proteins, such as casein and whey. There is no single EU limit for the claim; in Spain, for example, the health authorities' criterion for "lactose-free" is under 0.01% lactose, while "low lactose" is usually under 1%.
"Dairy-free": no milk or milk ingredients
A dairy-free product contains no milk and nothing made from it: no lactose, casein, whey or butter. It's made from another base, such as soya, oat, almond or coconut.
Which one suits you
- If lactose doesn't agree with you, both a lactose-free dairy product and a dairy-free product can work.
- If you eat vegan, "lactose-free" isn't enough: it's still an animal product. Look for "dairy-free" or "100% plant-based".
- If you're allergic to milk protein, "lactose-free" isn't an option, because the protein is still there. Always check with a health professional and read the allergens on the pack.
How to read the label
Milk is one of the 14 allergens that EU rules require to be highlighted in the ingredients list, usually in bold. If you see "milk", "lactose", "casein" or "whey" highlighted, the product contains milk, whatever the front of the pack says. Also look out for warnings such as "may contain traces of milk".
Our case
COCO by Angela fermented coconut is 100% plant-based: it contains no milk or dairy ingredients. You can choose the 125 g single-serve size, the 500 g natural or the kefir-style fermented coconut. As with any food, always check the label on the pack.
For ideas on how to use it, start with the fruit and seed parfait, the chestnut soup or the mild sweet potato and red lentil curry. And you'll find it at your nearest shop.