Kamil Perry
Lactose intolerance is a condition that affects a large portion of the global population, with varying degrees of severity. It occurs when the body cannot properly digest lactose, a sugar found in milk and dairy products, due to a deficiency in the enzyme lactase. Fortunately, for those affected, there are still some cheese options. Many types of cheese naturally have very low or non-measurable amounts of lactose, and aged cheeses are no exception. In fact, aged cheeses are often well-tolerated by lactose-intolerant individuals as they are considered to be naturally lactose-free.
| Characteristics | Values |
|---|---|
| Are aged cheeses lactose-free? | Yes, aged cheeses are naturally lactose-free due to the breakdown of lactose during the aging and fermentation processes. |
| How does the aging process make cheese lactose-free? | During the cheese-making process, milk is separated into curds (solids) and whey (liquid). Most of the lactose remains in the whey, which is drained off. As cheese ages, any remaining lactose continues to break down through fermentation, where bacteria consume the lactose and convert it into lactic acid. |
| Are all aged cheeses equally lactose-free? | No, the degree of lactose-freeness varies depending on the type of cheese and the aging time. Generally, the longer a cheese is aged, the less lactose it will contain. |
| Examples of aged cheeses that are lactose-free or low in lactose | Parmesan, Provolone, Grana Padano, Pecorino, Emmental, Taleggio, Gouda, Gruyère, Cheddar |
| Are there other lactose-free cheese options? | Yes, yogurt cheese and delactosed cheese are also options for those seeking lactose-free cheese alternatives. |
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What You'll Learn
The longer the ageing, the lower the lactose
Lactose, also known as milk sugar, is present in all dairy products, including milk, cheese, and yogurt. Lactose intolerance occurs when the body cannot digest lactose due to a deficiency in the enzyme lactase. This condition affects approximately 65% of the global population, with some estimates placing the figure at 75%.
Cheese, however, presents a unique case. During the cheese-making process, milk is separated into curds (solids) and whey (liquid). Most of the lactose remains in the whey, which is then drained off. As a result, even freshly made cheese contains less lactose than milk.
Furthermore, as cheese ages, any remaining lactose continues to break down through a process called fermentation. This process is facilitated by bacteria that consume the lactose and convert it into lactic acid. Thus, the longer a cheese is aged, the less lactose it will contain.
For example, Parmigiano Reggiano, Parmesan, and Grana Padano are aged for over 30-36 months, and are considered suitable for lactose-intolerant individuals. Other examples of aged cheeses with low lactose levels include Gorgonzola, Pecorino, Emmental, Taleggio, and Provolone.
It is important to note that individual tolerance levels may vary, and even low-lactose cheeses may cause issues when consumed in large quantities. Additionally, some individuals may experience negative reactions to aged cheeses due to other factors such as a milk allergy or high-fat content.
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Soft vs hard cheeses
Soft cheeses generally contain higher levels of lactose compared to hard, aged cheeses. This is because they retain more whey (the liquid part of milk) during the cheesemaking process, and whey contains most of the lactose. The longer a cheese is aged, the less lactose it contains. This is because the bacteria used in the cheesemaking process consume lactose over time, converting it into lactic acid.
Hard, aged cheeses typically have the lowest levels of lactose. Cheddar cheese, for example, contains about 0.1 grams of lactose per ounce. The longer cheddar is aged, the less lactose it contains. Extra sharp cheddar (aged 12-18 months) has very little lactose. Other hard, aged cheeses with low lactose include Parmigiano-Reggiano (aged for at least 12 months), aged Gouda (aged for 18 months or more), and Gruyère (typically aged for 5 months or more).
Some soft cheeses also contain low levels of lactose. Havarti, for example, has around a 0.1% to 2% lactose range. Limburger, a soft, washed-rind cheese, is another good choice for the lactose intolerant. Muenster, a semi-soft cheese, has a 0-1.1% lactose range.
It's important to note that while some cheeses are lower in lactose, they are not entirely lactose-free. Individual tolerance can vary, so it's best to start with small amounts and see how your body reacts.
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Yogurt cheese
Once the yogurt has drained, you can remove it from the filter or cheesecloth and save the whey for other recipes if desired. Keep the yogurt cheese refrigerated and consume it within a week. Yogurt cheese is a blank canvas for flavor and can be used in various dishes. You can season it with olive oil, fresh or dried herbs, salt, and pepper, and use it as a spread on bread, sandwiches, or wraps. It also goes well with spicy and heavy foods like chicken wings, ribs, or curries.
For a sweeter option, you can mix in honey, agave, or maple syrup after the initial 8 hours of straining and allow it to strain for another 8 hours. Then, spoon the thickened yogurt into bowls and top with fresh fruit, lemon zest, and your choice of sweetener. You can also make yogurt cheese balls by rolling tablespoons of the cheese with greased hands and storing them in olive oil. These cheese balls can be used in salads, on crackers, or anywhere you would use cream cheese.
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Lactose-free milk
Lactose, also known as milk sugar, is present in all dairy products, including milk, cheese, and yogurt. Lactose intolerance results from the inability to digest lactose due to a deficiency of lactase, an enzyme that splits lactose into glucose and galactose. Lactose intolerance affects about 75% of the global population, causing symptoms like diarrhea, vomiting, and abdominal pain.
While lactose-free milk is a convenient option, there are also naturally lactose-free cheese options for those who are lactose intolerant. During the cheesemaking process, most of the whey, which contains lactose, is drained from the curds. With longer aging, the remaining lactose is degraded, making aged cheeses naturally lactose-free. Examples of naturally lactose-free cheeses include Parmigiano Reggiano, Grana Padano, Gorgonzola, Pecorino, and Emmental. These cheeses are excellent sources of nutrients like protein and calcium, making them a healthy addition to any diet.
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Delactosed cheese
Lactose intolerance is a condition characterised by the inability to digest lactose, a sugar found in dairy products. This inability is caused by a deficiency of the intestinal enzyme lactase, which is responsible for splitting lactose into glucose and galactose for absorption in the intestine. As a result, lactose remains in the intestinal lumen, leading to unpleasant symptoms such as water recall and the production of gases and short-chain fatty acids.
For lactose-intolerant individuals, the consumption of dairy products, particularly cheeses, is often restricted. However, it is important to note that not all cheeses are equal in their lactose content. The amount of lactose present in cheese varies depending on the type of cheese and the length of the ageing process.
Naturally aged cheeses, on the other hand, are often naturally lactose-free. During the fermentation stage of cheese-making, bacteria consume lactose and transform it into lactic acid. Subsequently, the ageing process further degrades the remaining lactose. The longer a cheese is aged, the less residual lactose it will contain. Examples of naturally lactose-free cheeses include Parmigiano Reggiano, Grana Padano, Gorgonzola, Pecorino, Emmental, Taleggio, and Provolone.
It is worth noting that consumer knowledge about lactose-free cheese options is limited. Many lactose-intolerant individuals are unaware of the difference between NLF (naturally lactose-free) products and delactosed cheese. Additionally, the labelling of NLF cheeses is often unclear, making it difficult for consumers to make informed choices. This highlights the need for better education and clearer labelling regulations to help lactose-intolerant individuals navigate their dietary options.
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Frequently asked questions
Yes, aged cheeses are generally low-lactose or virtually lactose-free. The longer a cheese is aged, the less residual lactose it will contain.
During the cheese-making process, milk is separated into curds (solids) and whey (liquid). Most of the lactose remains in the whey, which is drained off. As cheese ages, any remaining lactose continues to break down through fermentation. Bacteria consume the lactose and convert it into lactic acid.
Examples of aged cheeses that are low in lactose include Parmesan, Cheddar, Gouda, Gruyère, and Swiss.
Yes, some softer and creamier cheeses also contain low levels of lactose. Feta, for example, has only between 0.5% and 1.5% lactose. Limburger, Camembert, and Brie are other low-lactose options.
Yes, if you are lactose intolerant, you can still eat cheese, but you should choose carefully. Opt for hard, aged cheeses that are low in lactose, or cheeses with low levels of lactose, such as those mentioned above. Additionally, consider consuming cheese with other foods to slow digestion and reduce the likelihood of symptoms.
