Cheese And Lactose: Cooking's Impact Explained

Lactose intolerance is a common condition, with around 36% of the US adult population experiencing some degree of lactose sensitivity. It is characterised by gastrointestinal symptoms such as abdominal pain, bloating, and diarrhoea, which occur when the body is unable to break down and digest lactose, a sugar found in milk and other dairy products. While cooking does not remove lactose, the process of cheese-making does convert lactose into lactic acid, meaning that aged cheeses like parmesan, cheddar, and gouda contain little to no lactose and can be comfortably consumed by most lactose-intolerant individuals.

Explore related products

Lactaid, Low Fat Cottage Cheese, Plain, 16 oz

$3.38

Green Valley Lactose Free Organic Cream Cheese, 8 Ounce tub

$5.49

NOOCH IT Cashew Parmesan Cheese – 4oz | Dairy-Free, Organic, Fair Trade, Non-GMO, Gluten-Free | Plant-Based Cashew Cheese Topping & Parmesan Substitute for Pasta, Pizza & Popcorn

$11.99

Amazon Fresh, Plant Based Cream Cheese Plain, 7.05 Oz

$3.07

Borden Lactose Free American Singles 8 Oz (Pack of 3)

$49.9

Good Culture Pasture Raised Plain Cream Cheese, 7 oz

$4.49

Lactose intolerance symptoms

Cooking does not break down lactose to any significant extent. Therefore, consuming cooked food with lactose can still trigger lactose intolerance symptoms.

• Diarrhea
• Gas
• Bloating
• Belly pains
• Nausea
• Indigestion

Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase to digest milk sugar (lactose). Lactase breaks down lactose into glucose and galactose, which are absorbed into the bloodstream through the intestinal lining. If there is insufficient lactase, the unprocessed lactose passes into the colon, where bacteria interact with it, leading to the symptoms of lactose intolerance.

Lactose intolerance is usually harmless and can be managed through diet changes. For example, choosing aged cheeses with very low levels of lactose, such as Parmigiano Reggiano, can be a suitable option for those with lactose intolerance. Additionally, yogurt, kefir, and other fermented dairy products are often well-tolerated due to the presence of probiotics and active bacterial cultures that aid in lactose digestion.

Lactose-free cheese

Cooking does not break down lactose to any significant extent. Lactose is a sugar found in milk and other dairy products, and it can cause gastrointestinal symptoms in lactose-intolerant individuals. While cooking dairy products may not completely eliminate lactose, there are other ways to reduce its effects.

Now, let's focus on lactose-free cheese. It is a common misconception that lactose-intolerant individuals cannot consume cheese. In reality, most cheeses contain little to no lactose due to the cheesemaking process, which converts lactose into lactic acid. Aged cheeses, in particular, tend to have lower lactose levels as the lactose breaks down over time.

When it comes to choosing lactose-free cheese, there are a few options:

• Hard, aged cheeses: These include Parmigiano Reggiano, cheddar, colby, Swiss, and some types of mozzarella. They are considered virtually lactose-free due to their low moisture content and the aging process.
• Goat and sheep cheeses: These cheeses are made from goat or sheep milk, which naturally contains less lactose than cow's milk.
• Lactose-free brands: Some cheese brands, such as Cabot, specifically manufacture lactose-free cheeses.
• Low-lactose cheeses: While not completely lactose-free, some cheeses naturally contain lower levels of lactose. Feta cheese, for example, typically has between 0.5% and 1.5% lactose. Limburger cheese, with about 2% lactose, is another option for those who can tolerate small amounts.

It is important to note that individual tolerance levels vary, and some people with high sensitivity may still react to trace amounts of lactose in aged cheeses. Additionally, fresh cheeses like ricotta, cottage cheese, and cream cheese tend to have higher lactose levels and may need to be avoided or consumed in moderation.

Heat's impact on lactose

Lactose is a milk sugar found in all animal milk and non-fermented animal milk products, as well as some processed foods containing animal milk products. Lactose intolerance is a disorder that occurs when someone does not have enough of the lactase enzyme, which breaks down lactose in the digestive system into simpler sugars that the body can absorb. Symptoms of lactose intolerance include abdominal pain, diarrhea, gas, and uncomfortable bloating.

Cooking does not remove lactose. Heating lactose on its own is not a reliable way to get rid of it. However, the lactose in milk is broken down during the cheesemaking process, so cheese naturally contains very little lactose. According to one source, 80 to 90% of lactose is eliminated in the form of whey during cheese manufacturing; the rest breaks down as the cheese ages. Another source states that any cheese aged two months or more is virtually lactose-free.

Hard, aged cheeses such as Parmigiano Reggiano, cheddar, Monterey Jack, gouda, and parmesan contain little to no lactose and are generally well tolerated by lactose-intolerant individuals. On the other hand, fresh cheeses like mozzarella and ricotta have more lactose than aged cheeses and should be avoided by those with lactose intolerance. The lower the moisture content, the less lactose a cheese contains.

In addition to aged cheeses, there are other dairy options for lactose-intolerant individuals. Yogurt is usually well tolerated, even in severe cases of lactose intolerance, due to the bacteria that produce enzymes needed to digest lactose. Look for yogurts with live, active cultures, which help break down lactose. Other options include kefir, a fermented milk product that contains lactic acid bacteria and yeast that transform lactose into lactic acid and alcohol, and lactose-reduced or lactose-free milk, which can be purchased ready-made or made at home using lactase drops.

Explore related products

Kite Hill Ricotta, cheese, 8 Ounce

$8.99

Never Better Foods Vegan Shredded Cheddar Cheese – Dairy-Free, Plant-Based, Allergen-Free, 2.5 lb Bag

$29.99

Liquid Microbial Rennet For Cheese Making, Vegetarian Milk Coagulant - 0.35 fl oz

$7.49

Kraft NotCo Original Flavor Plant Based Mac & Cheese, 6 oz Box

$2.47

Good Culture Organic Classic Cottage Cheese, 16 oz

$6.99

The Complete Cheese Pairing Cookbook

$18.13 $36

Lactose-intolerant-friendly dairy products

Lactose intolerance is a disorder that occurs when the body does not produce enough of the lactase enzyme, which is responsible for breaking down lactose into simpler sugars that can be absorbed by the body. Lactose intolerance does not cause any permanent damage to the body and is not considered a disease or allergy. However, it can cause temporary symptoms such as abdominal pain, diarrhea, gas, bloating, and vomiting. The degree of lactose intolerance varies among individuals, and some people may be able to tolerate small amounts of lactose without experiencing any symptoms.

For lactose-intolerant individuals who want to include dairy products in their diet, there are several options available:

• Hard cheeses: Cheeses such as sharp cheddar, Monterey Jack, Gouda, and Parmesan contain little to no lactose. During the cheesemaking process, most of the lactose is removed, and the rest breaks down as the cheese ages. Therefore, aged hard cheeses are generally well tolerated by lactose-intolerant individuals.
• Yogurt: Yogurt is usually well tolerated, even in severe cases of lactose intolerance. Look for yogurts with live, active cultures, which help to break down lactose. Fermented milk products, such as kefir, also contain bacteria that transform lactose into lactic acid, making it easier to digest.
• Lactose-reduced or lactose-free milk: There are several options available for lactose-intolerant individuals who want to consume milk. Ready-to-drink lactose-reduced milk, such as Lactaid® and Lacteeze®, can be found in most grocery stores. Alternatively, lactase drops can be added to regular milk to break down lactose into digestible fragments.
• Butter: Butter has very low levels of lactose, so it is usually well tolerated by lactose-intolerant individuals.

It is important to note that cooking does not remove lactose from dairy products. Therefore, lactose-intolerant individuals should be cautious when consuming baked or cooked dishes that contain milk, as they may still trigger symptoms. Additionally, processed cheeses, such as American and Swiss, are blended with lactose-heavy whey and should be avoided. Fresh cheeses, like mozzarella and ricotta, also tend to have higher levels of lactose.

Lactose in milk alternatives

While cow's milk is a staple in many people's diets, some people are unable to or choose not to consume it. Lactose intolerance, milk allergies, dietary restrictions, and personal preferences are some of the reasons why people opt for milk alternatives.

Lactose intolerance occurs when the body has a deficiency in lactase, the enzyme that digests lactose. Lactose is a natural sugar found in milk, and intolerance to it can cause gastrointestinal distress, such as diarrhea, bloating, and gas. Lactose-intolerant individuals can still consume dairy products with low levels of lactose, such as yogurt and cheese. Additionally, lactose-free milk, which has the lactase enzyme added, is an option for those who can tolerate the milk fat but not the lactose.

For those seeking milk alternatives, there are several options available:

• Nut milks: These are made from a mixture of water and ground nuts, such as almonds, walnuts, pistachios, or hazelnuts. They are free of lactose, soy, and gluten. Nut milks are low in calories and fat, but also in calcium and protein, so it is recommended to choose fortified versions.
• Grain and seed milks: These are made from a mixture of water and ground rice, oats, quinoa, or hemp. They tend to have higher carbohydrates and sugar content compared to other milk alternatives.
• Coconut milk: Coconut milk is commonly used in coffee due to its creamy texture. It can also be combined with cocoa powder to make hot cocoa.
• Rice milk: Rice milk is sweeter and more watery than other milk alternatives, making it a good option for cereal.
• Soy milk: Soy milk is another popular alternative, providing a good balance of protein, calcium, and vitamins.

In addition to milk alternatives, there are also dairy-free cheese options available. Soft cream cheeses made from soy or coconut milk are widely available, and hard cheeses like Parmigiano Reggiano also have very low levels of lactose due to the aging process.

Frequently asked questions