Frederic Melton
Lactose intolerance is a common condition that affects many people, causing unpleasant symptoms such as bloating, gas, and stomach pain. While it may seem like those affected need to give up dairy entirely, this is not the case. Cheese, for example, naturally has very low or non-measurable amounts of lactose, and the amount varies depending on the type of cheese. Harder, aged cheeses tend to have lower levels of lactose, while softer, creamier cheeses contain more. Cheddar cheese, in particular, has been the subject of debate, with some sources claiming it is not lactose-free, while others assert that aged cheddar is virtually lactose-free. So, is aged cheddar cheese truly lactose-free, and can it be safely enjoyed by those with lactose intolerance?
| Characteristics | Values |
|---|---|
| Is aged cheddar cheese lactose-free? | Cheddar is not lactose-free. However, aged cheddar has significantly lower lactose content than young cheddar. |
| How does aging affect the lactose content in cheese? | As cheese ages, it loses moisture and the lactose breaks down into lactic acid, reducing the lactose content in the final product. |
| How much lactose does cheddar contain? | Cheddar typically contains between 1-3 grams of lactose per 100 grams. |
| Are there other low-lactose cheeses? | Yes, other low-lactose cheeses include Gouda, Provolone, Blue Cheese, Parmigiano Reggiano, and Feta. |
| Can lactose-intolerant individuals consume dairy? | Yes, individuals with lactose intolerance can generally tolerate dairy products with low lactose content, such as hard cheeses and lactose-free milk. |
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What You'll Learn
Hard cheeses are lower in lactose
Lactose intolerance is a common condition, but it doesn't mean that those affected need to give up cheese entirely. Lactose is a sugar found in milk, and it is present in cheese, but the amount varies depending on the type of cheese. Hard cheeses, such as cheddar, are generally lower in lactose than softer, creamier varieties.
Hard cheeses, like cheddar, are made from curds with less moisture (or whey) content than softer cheeses like Brie. Whey contains more lactose than curds, so when whey is drained from the curds during the cheesemaking process, a significant amount of lactose is removed. This is why hard cheeses tend to have lower lactose levels.
Aged cheeses, such as cheddar, also tend to have lower lactose levels than younger cheeses. As cheese ages, it loses moisture, and the lactose breaks down into lactic acid, further reducing the lactose content. The longer a cheese has been aged, the less lactose it will contain. For example, an extra-mature cheddar that has been aged for over 18 months will have lower lactose levels than a mild, young cheddar.
Some aged, hard cheeses are considered virtually lactose-free. For example, Cabot Creamery, a Cheddar producer, states that their naturally aged cheddar contains 0 grams of lactose. Similarly, Jake's Aged Sharp Cheddar Cheese is advertised as lactose-free due to its three-year aging process. Other hard cheeses that are low in lactose include colby, Swiss, mozzarella, and Monterey Jack.
So, if you're lactose intolerant, you don't have to give up cheese entirely. Hard, aged cheeses like cheddar are generally lower in lactose and may be well-tolerated when consumed in moderation.
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Ageing reduces lactose
Lactose intolerance occurs when the body's ability to produce lactase, the enzyme that breaks down lactose, decreases with age. Cheddar, a versatile cheese with a range of textures and flavours, can be aged for varying lengths of time. This ageing process is crucial in reducing its lactose content. The longer cheddar ages, the more its lactose content breaks down, resulting in lower levels of lactose in mature or extra-mature cheddar compared to milder, younger varieties.
The process of cheesemaking also plays a role in reducing lactose. During this process, the milk is thickened, and the whey, which contains more lactose than the curds, is drained. As a result, softer cheeses like Brie end up with more lactose than harder, drier cheeses like cheddar. Additionally, the ageing process further reduces lactose, as the lactose breaks down over time.
The relationship between ageing and lactose reduction is supported by experts. Catherine Rall, a registered dietitian, explains that as cheese ages, its lactose content decreases, and it converts to lactic acid. This is why aged, hard cheeses with lower sugar content are easier on the stomach. Similarly, Beemster, a producer of Dutch Gouda, confirms that during maturation, lactose transforms into lactic acid, resulting in lactose-free cheese.
For those with lactose intolerance, the ageing process of cheddar offers a solution. Aged cheddars, such as Cabot's Naturally Aged Cheddar, contain zero grams of lactose. This means that even those sensitive to lactose can enjoy the rich, classic flavour of aged cheddar without experiencing digestive issues. Thus, the ageing process not only enhances the taste of cheddar but also makes it more accessible to those with lactose intolerance.
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Lactose intolerance and age
Lactose intolerance is the body's inability to digest lactose, a sugar found in milk and other dairy products. It is caused by a decrease in lactase production, an enzyme that breaks down lactose in the body. This decrease in lactase production can occur as people age, leading to lactose intolerance developing later in life.
Lactose intolerance can cause various uncomfortable digestive symptoms, such as bloating, gas, cramping, and stomach pain. However, it is important to note that it is not a dairy allergy. Those with lactose intolerance can still enjoy some dairy products, especially those that are naturally low in lactose or have been aged.
Cheese, for example, generally has very low levels of lactose due to the cheesemaking process, where milk is thickened, and the whey (which contains more lactose than curds) is drained from the curds. This process already removes a significant amount of lactose from the final product.
Additionally, as cheese ages, it loses even more moisture, and the lactose further breaks down into lactic acid, resulting in even lower lactose content. Therefore, aged, hard cheeses tend to have lower lactose levels than softer, creamier, and younger cheeses. For example, aged Cheddar, which typically ages for 3 months to 2 years, is known to have lower lactose content than mild, young Cheddar. Extra-mature Cheddar, aged for over 18 months, will have the lowest lactose levels.
So, if you are lactose intolerant, you may still be able to enjoy aged cheeses, including Cheddar, in moderation. However, it is always a good idea to check the product labels or consult with a specialist to determine the exact lactose content and make informed choices.
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Lactose-free cheddars exist
The amount of lactose in cheese depends on the type of cheese, with softer cheeses generally containing more lactose than harder ones. This is because the curds used to make softer cheeses have more moisture (whey) in them than the curds used to make hard cheeses. During the cheesemaking process, the milk is thickened and the whey (liquid) is drained from the curds (solids). Since the whey is drained from the curds before the cheese is made, this removes quite a bit of lactose.
Hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are considered virtually lactose-free. Additionally, aged cheeses, such as Cabot's naturally aged cheddar, contain 0 grams of lactose. As cheese ages, it loses more moisture, and the lactose breaks down into lactic acid, further reducing the lactose content. The longer a cheese has been aged, the less lactose will remain in the final product. Thus, the more mature the cheddar, the less lactose it will contain. An extra-mature cheddar that has aged over 18 months will have the lowest levels of lactose.
For those who are lactose intolerant, eating ingredients with high levels of lactose can cause uncomfortable digestive issues, including bloating, gas, cramping, and serious stomach pain. However, by consuming cheeses with low levels of lactose, individuals with lactose intolerance can still enjoy the taste and health benefits of dairy products.
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Soft cheeses have more lactose
Lactose is a type of sugar found in dairy products that can be hard to digest for people with lactose intolerance. While lactose intolerance is not an allergy, it can cause uncomfortable symptoms such as bloating, gas, and stomach pain. However, this does not mean that people with lactose intolerance have to give up cheese entirely. The amount of lactose in cheese varies depending on the type of cheese, and softer cheeses tend to have higher levels of lactose.
Soft cheeses, such as Brie, Camembert, cottage cheese, ricotta, and burrata, contain more lactose than hard cheeses. During the cheesemaking process, the whey (liquid) is drained from the curds (solids), and soft cheeses retain more moisture (whey) than hard cheeses, resulting in higher lactose content. While soft cheeses may have more lactose, it's important to note that they still contain far less lactose than milk, yogurt, or ice cream.
For example, soft cheeses like Brie and Camembert have a higher lactose range of around 0-2% lactose. On the other hand, hard cheeses like cheddar, which is a crumbly and nutty cheese, typically have a lactose range of 0-2.1% and are considered suitable for lactose-intolerant individuals. Similarly, other hard cheeses such as provolone, with a range of 0-2.2% lactose, and Gouda, with a range of 0-2.5% lactose, are also good options for those with lactose intolerance.
While softer, creamy cheeses contain low levels of lactose, they can still be enjoyed in moderation by those with lactose intolerance. Aiming for cheeses with 0 to a little over 3% lactose can be well-tolerated. Additionally, aged cheeses, both hard and soft, tend to have lower lactose levels due to the extended aging and fermenting process. During this process, any remaining lactose is gradually converted into lactic acid, reducing the lactose content over time.
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Frequently asked questions
Yes, aged cheddar cheese is virtually lactose-free. The longer a cheese has been aged, the less lactose will remain in the final product.
The best way to check if a cheddar is lactose-free is to look at the product label. If it is actively made to be lactose-free, it will often be labelled as such.
Other cheese options that are naturally low in lactose include hard cheeses such as colby, Swiss, mozzarella, and Monterey Jack. Limburger and feta are also good choices, with feta being lower in fat and a great source of essential vitamins and minerals.
Other lactose-free dairy options include Greek and Icelandic-style yogurts, lactose-free milk, and butter.
