Aging Cheese: Reducing Lactose, Enhancing Flavor

Lactose intolerance is a common condition that affects many people, causing unpleasant symptoms such as bloating and indigestion. Contrary to popular belief, however, those affected do not need to give up cheese entirely. The amount of lactose in a cheese depends on the cheesemaking process, and most cheeses are made by separating the whey (which contains more lactose) from the curds. This means that softer cheeses, like Brie, tend to have more lactose than harder cheeses. As cheese ages, it loses moisture, and so the longer a cheese has been aged, the less lactose it will contain. For example, Beemster XO gouda, which is aged for 26 months, contains no lactose at all. Other examples of cheeses that are aged for long periods and are likely to have very low or non-measurable levels of lactose include Parmigiano-Reggiano, Grana Padano, Mimolette, and Romano.

Hard cheeses are low-lactose

Lactose intolerance is a common condition that affects a large portion of the global population. It occurs when the body lacks the enzyme lactase, which is needed to digest lactose, a sugar found in milk and other dairy products. Fortunately, for those affected, not all dairy is off the table. Hard cheeses, in particular, are known to be low in lactose.

During the cheesemaking process, the milk is thickened and the whey (liquid) is drained from the curds (solids). Whey typically contains more lactose than curds. Since the whey is drained from the curds before the cheese is made, this step removes a significant amount of lactose. The curds used for softer cheeses like Brie retain more moisture (whey) than those used for hard cheeses like cheddar, resulting in higher lactose content in soft cheeses.

As cheese ages, it loses even more moisture, and the remaining lactose is converted into lactic acid. This means that aged cheeses have very little to no lactose. For example, Beemster XO gouda, aged for 26 months, is lactose-free, while some of the company's other gouda varieties that are not aged as long contain traces of lactose. Cabot Creamery, a cheddar producer, states that their naturally aged cheddar contains zero grams of lactose. Similarly, Parmigiano Reggiano, aged for 12 to 24 months, is considered lactose-free by the Italian Ministry of Health, containing less than 1 mg of lactose per 100 grams. Other examples of aged cheeses that are likely to have very low or undetectable levels of lactose include Grana Padano, Mimolette, and Romano.

Hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are considered virtually lactose-free. According to Dr. Chris Cifelli, senior vice president of nutrition research for the National Dairy Council, these cheeses are safe for people with lactose intolerance to enjoy without experiencing the uncomfortable symptoms associated with drinking milk or eating ice cream. Catherine Rall, a registered dietitian at Happy V, confirms that "as a general rule, the longer a cheese has aged, the less lactose it will have."

So, if you're lactose intolerant, you don't necessarily have to give up cheese altogether. Hard, aged cheeses are generally safe options that you can still include in your diet. However, it's always a good idea to consult with your local cheesemonger or a healthcare professional to determine which cheeses are suitable for your individual needs and tolerance levels.

Soft cheeses tend to have more lactose

The cheesemaking process also contributes to the amount of lactose in the final product. Soft cheeses like brie and Camembert don't have their whey removed until after the curds are put into cheese forms, where the whey will slowly drip out of the newly formed cheeses. In contrast, harder cheeses have the whey drained out of the cheese vat before the curds are packed into cheese forms for pressing. However, the exact timing of whey removal doesn't seem to impact the amount of lactose in the cheese.

Instead, the next step of fermentation is what determines the amount of lactose in the cheese. Fermentation begins as soon as lactic acid bacteria (which can be naturally occurring or added) start metabolizing the milk's lactose and turning it into lactic acid. This can happen before or after the whey is drained, and it will only stop when all the available lactose has been converted into lactic acid.

Softer cheeses tend to be less aged, and as cheese ages, it loses more moisture and lactose. The longer a cheese has been aged, the less lactose will remain in the final product. Therefore, softer, less-aged cheeses tend to have more lactose than harder, more-aged cheeses.

Aged cheeses are safer

During the cheese-making process, the milk is thickened, and the whey (liquid) is drained from the curds (solids). Whey typically contains more lactose than curds, so removing it reduces the amount of lactose in the final product. Additionally, as cheese ages, it loses even more moisture, further reducing its lactose content.

Cheeses aged for long periods, such as Parmigiano-Reggiano, Grana Padano, Mimolette, and Romano, are likely to have very low or undetectable levels of lactose. For example, Parmigiano-Reggiano is typically aged for 12 to 24 months and is considered lactose-free.

When choosing a cheese, it is important to consider the type of cheese and the length of aging. Soft cheeses, such as Brie, tend to have more lactose than hard cheeses like cheddar. This is because the curds used in soft cheeses have more moisture (whey) than those used in hard cheeses. Therefore, the longer a cheese has been aged, the less lactose it will contain.

It is also worth noting that some cheeses are naturally lactose-free due to the way they are made. For instance, traditional Gouda and Parmesan are known to be lactose-free because they ferment all the lactose during the cheese-making process.

In conclusion, aged cheeses are generally safer for people with lactose intolerance due to the reduction of lactose during the aging process. By choosing harder, aged cheeses and being mindful of the cheese-making process, individuals with lactose intolerance can still enjoy cheese as part of their diet.

Lactose converts to lactic acid

Lactose, a disaccharide or milk sugar, is converted into lactic acid during the cheese-making process. This conversion is essential for cheesemakers, as it can dramatically affect the flavour, texture, and functionality of the final product.

The conversion of lactose to lactic acid is achieved through the metabolic processes of bacterial starter cultures. Lactococcus lactis, for example, is a microbe that ferments milk sugar (lactose) into lactic acid. This bacterium is crucial for manufacturing various cheeses, including Cheddar, Colby, cottage cheese, and Camembert, as well as other dairy products.

The starter culture added to the milk consumes lactose and produces lactic acid, increasing the acidity of the milk/curds. This process continues until it is halted by one of four reasons:

• The acidity becomes too high for the culture to survive.
• The curd is salted, which the starter culture cannot tolerate.
• The curd runs out of lactose.
• The culture is stopped by heat, as in the case of "pasta filata" cheeses like mozzarella.

The conversion of lactose to lactic acid also occurs during the maturation or ageing of cheese. As cheese ages, it loses moisture, and the lactose present in the whey is further broken down into lactic acid. This is why aged cheeses like Gouda, Parmesan, Cheddar, and Manchego are considered lactose-free or have very low lactose levels.

The length of time required to age cheese to remove most lactose can vary. After about 3-4 days of ageing, the starter culture is usually inactive, and very little lactose is consumed thereafter. However, the type of cheese and the specific production methods employed are more critical factors in determining the final lactose content. Traditional methods of making Gouda and Parmesan, for instance, ensure that these cheeses are virtually lactose-free.

In summary, the conversion of lactose to lactic acid is a critical aspect of cheesemaking, impacting the flavour, texture, and preservation of the final product. This conversion occurs during both the initial cheesemaking process, through the activity of starter cultures, and the subsequent ageing of the cheese.

Lactose intolerance is not an allergy

Lactose intolerance and dairy allergies are often confused, but they are very different. Lactose intolerance is not an allergy because it does not involve the immune system. Instead, it is a digestive problem caused by the body's inability to produce enough of the enzyme lactase, which is needed to digest lactose, a sugar found in milk and other dairy products. As a result, people with lactose intolerance experience symptoms such as nausea, cramps, gas, bloating, and diarrhea. While lactose intolerance can cause discomfort, it is not life-threatening.

On the other hand, a dairy allergy is an immune system response to the proteins in milk and other dairy products. The body's immune system overreacts to these proteins, releasing substances that cause allergy symptoms. Dairy allergy symptoms can range from mild, such as rashes, to severe, including trouble breathing and loss of consciousness. In some cases, a dairy allergy can lead to anaphylaxis, a serious and potentially life-threatening allergic reaction.

Now, to answer your initial question about cheese and lactose, the good news is that many types of cheese naturally have very low or non-measurable amounts of lactose. This is because, during the cheese-making process, the milk is thickened and the whey (liquid) is drained from the curds (solids). Whey typically has more lactose than curds, so removing it also reduces the amount of lactose in the final product. Additionally, as cheese ages, it loses even more moisture, further reducing the lactose content. So, if you are lactose intolerant, aged cheeses are generally safer options. Examples of aged cheeses that are typically lactose-free or have very low lactose levels include Parmigiano Reggiano, Pecorino Romano, Manchego, Jarlsberg, and aged cheddars.

However, it is important to note that not all cheeses are created equal when it comes to lactose content. Softer cheeses, such as Brie, tend to have more lactose than harder, drier cheeses. Additionally, some cheese-making processes may involve adding a "starter culture" that consumes lactose, resulting in cheeses with lower lactose content. Examples of cheeses made with this method include traditional Gouda, Parmesan, and some Swiss cheeses.

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