Patrick Oconnell
Lactose-free cheese is made through a variety of methods, depending on the type of cheese. Hard, aged cheeses like cheddar, gouda, and emmental are naturally low in lactose because most of the whey (milk water) is drained from the curds during the cheesemaking process, and the remaining lactose is broken down through fermentation. Soft cheeses like mozzarella, burrata, and ricotta have higher levels of lactose because they are made with more whey, so they are not suitable for lactose-free diets. Yogurt cheese is another option for lactose-free cheese, as the live cultures of lactic acid bacteria help to remove milk sugars. Lactose-free milk products are also made by splitting lactose into glucose and galactose, which can be easily digested by those with lactose intolerance.
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What You'll Learn
Lactose-free milk is used to make lactose-free cheese
The process of making lactose-free cheese involves thickening the milk and draining the whey (liquid) from the curds (solids). Whey contains a higher concentration of lactose than curds, so removing it reduces the lactose content in the cheese. The curds used for softer cheeses like Brie retain more moisture (whey) and therefore have higher levels of lactose compared to harder, drier cheeses like cheddar. As a result, soft cheeses tend to have higher lactose levels than hard cheeses.
Additionally, the aging process further reduces the lactose content in cheese. During maturation, the lactose is converted into lactic acid, resulting in lower lactose levels in the final product. Cheeses that have been aged for longer periods tend to have minimal to no lactose. For example, hard, aged cheeses like cheddar, Gouda, and cheddar are naturally low in lactose or lactose-free due to the aging and production processes.
Lactose-free cheese can also be made using yogurt cheese. Cultured Way, a manufacturer of yogurt cheese, claims that their product is made using active yogurt cultures, acidophilus, and bifidus, which remove milk sugars during cheesemaking and aging. Yogurt cheese closely resembles regular cheese in taste, texture, and melting properties, making it an excellent substitute for those seeking lactose-free options.
Homemade lactose-free cheese can be made using lactose-free milk, such as LACTAID® Milk, and following specific recipes. For example, a soft-style homemade cheese can be made by heating lactose-free milk with salt and cumin seed, adding lemon juice, straining the mixture, and pressing out the liquid to form curds. This process results in a savory lactose-free cheese spread that can be enjoyed with crackers or bread.
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Hard, aged cheeses have the least lactose
As cheese ages, it loses even more moisture, and lactose is further broken down by way of fermentation into its component parts: glucose and galactose, which are digestible. So, the longer a cheese has been aged, the less lactose it will contain. According to Catherine Rall, a registered dietitian at Happy V, "as a general rule, the longer a cheese has aged, the less lactose it will have; over time, the lactose in cheese will convert to lactic acid".
Hard cheeses such as Cheddar, Colby, Swiss, Mozzarella, and Monterey Jack are considered to be "virtually lactose-free". Additionally, aged cheeses such as Parmigiano Reggiano are also virtually lactose-free. At less than 1 mg of lactose per 100 grams, the Italian Ministry of Health allows it to be labelled as such. Other hard cheeses with low lactose include Parmesan, Gouda, and provolone.
If you are lactose intolerant, it is important to note that you may be able to handle a small amount of lactose. According to the NIDDK's recommendations, most people experiencing lactase non-persistence or lactose intolerance should be able to handle at least one, if not multiple, servings of low-lactose foods each day.
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Yogurt cheese is another option
Yogurt cheese is usually made with plain yogurt or plain Greek yogurt, although some recipes call for full-fat yogurt. It can be made at home or purchased from manufacturers such as Cultured Way, which claims that their yogurt cheese is made with active yogurt cultures, acidophilus, and bifidus, removing milk sugars during the cheesemaking and aging processes.
Similar to yogurt cheese, labneh is a type of Middle Eastern yogurt cheese made by straining plain yogurt to create a deliciously creamy spread. It is often rolled into small balls and stored in olive oil with aromatics like lemon and herbs, preserving its freshness and adding flavour. Labneh can be used as an appetizer, in salads, or as a protein-rich snack.
Overall, yogurt cheese is a versatile and tasty option for those seeking a lactose-free cheese alternative, with the ability to be used in both sweet and savoury dishes.
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Soft cheeses like mozzarella have higher lactose levels
Mozzarella is often recommended for people with lactose sensitivities, and while it is generally safe for most people to eat, it does have a high lactose content. Fresh mozzarella is considered safer for those with lactose intolerance than dry mozzarella.
Other soft cheeses with higher lactose levels include burrata, fromage blanc, ricotta, cottage cheese, and cream cheese. Soft, washed-rind cheeses like Limburger, which has a moderate amount of lactose, are also included in this category.
Hard, aged cheeses like cheddar, gouda, colby, Swiss, and Monterey Jack are considered "virtually lactose-free." This is because most of the lactose is removed with the whey during the cheesemaking process, and the remaining lactose is broken down through fermentation into its component parts of glucose and galactose. As cheese ages, it loses more moisture and, consequently, lactose.
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Lactose is broken down into glucose and galactose
Lactose is a sugar molecule naturally found in milk and other dairy products, including cheese. Lactose intolerance occurs when the body does not produce enough lactase, the enzyme that breaks down lactose.
To make lactose-free cheese, manufacturers aim to reduce lactose content in various ways. One method is to drain the whey, as it contains more lactose than the curds. Soft cheeses like Brie, mozzarella, burrata, and ricotta have higher lactose levels than harder cheeses because they are made from curds with more moisture (whey). Therefore, removing the whey effectively lowers the lactose content of the final product.
Aging cheese also reduces lactose levels. During aging, the remaining lactose is broken down through fermentation into its component parts: glucose and galactose. These smaller molecules are digestible and can be easily absorbed in the small intestine without causing discomfort.
Additionally, specific bacteria cultures can be added to remove milk sugars during the cheesemaking and aging process, as seen in yogurt cheese.
The type of cheese also influences its lactose content. Hard or semi-hard yellow cheeses like Cheddar, Gouda, and Emmental tend to be naturally lactose-free or have very low levels due to the way they are produced and aged.
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Frequently asked questions
Lactose-free cheese is cheese that has been produced in a way that removes the lactose, a sugar molecule found in dairy products. Lactose-intolerant people can eat lactose-free cheese without experiencing stomach pain.
Lactose-free cheese is made by draining the whey, which contains most of the lactose, from the curds. The remaining lactose is then broken down through fermentation into glucose and galactose, which are digestible.
Many types of lactose-free cheese are available, including cheddar, gouda, Swiss cheese, and Havarti. Hard, aged cheeses tend to have the lowest amount of lactose, while soft cheeses like mozzarella and ricotta have higher levels.
Yes, you can make lactose-free cheese at home using lactose-free milk, salt, and cumin seed. Heat these ingredients over medium heat until boiling, stirring frequently. Then, reduce the heat and simmer for 5 minutes. Remove from the heat, stir in lemon juice, and let stand for 15 minutes. Strain the mixture, discarding the liquid, and squeeze the cheesecloth to remove excess liquid from the curds. Wrap the cloth around the curds, place them in a strainer or colander, and put a weighted bowl on top to press out any additional liquid. Refrigerate for at least 15 hours.
Lactose-free cheese is available at many supermarkets and specialty food stores. Brands like Armstrong and Arla offer a variety of lactose-free cheese options, including shredded cheese, blocks, and slices.
