Randy Chandler
Lactose intolerance is a common condition that affects a large portion of the global population. It can cause various uncomfortable symptoms, such as gut bloating and indigestion. While it may seem like those with lactose intolerance need to avoid all dairy products, this is not always the case. In fact, many types of cheese, including cheddar, are naturally low in lactose or even lactose-free. The process of making cheese involves converting lactose, the natural sugar found in milk, into lactic acid, resulting in reduced lactose content. Additionally, the aging process of cheese further breaks down any remaining lactose. So, can lactose-intolerant individuals enjoy a delicious slice of cheddar?
| Characteristics | Values |
|---|---|
| Is Cheddar Cheese Lactose-Free? | Yes, most cheddars are virtually lactose-free. |
| Other Lactose-Free Cheeses | Parmesan, Feta, Swiss, Mozzarella, Monterey Jack, Colby, Limburger, Gouda, Blue Cheese, Provolone |
| Lactose-Free Dairy Products | Greek and Icelandic-style yogurts, Lactose-free milk, Butter, Cream, Cream Cheese |
| Lactose-Free Alternatives | Plant-based alternatives, Canned fish, Dried beans, Supplements |
| Lactose Content in Dairy | 15g in a cup of milk, 1-6g in soft/fresh/processed cheese, 6-14g in milk/yogurt/ice cream |
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What You'll Learn
- Cheddar is a hard cheese, which naturally becomes lactose-free during the aging process
- Lactose is a sugar found in milk and dairy products that some people struggle to digest
- Lactose intolerance affects over 65% of the global population, but it doesn't mean they can't eat dairy
- Lactose-free cheeses include Parmesan, Feta, and Limburger
- Lactose-intolerant people can also enjoy lactose-free milk, Greek and Icelandic yogurts, and butter
Cheddar is a hard cheese, which naturally becomes lactose-free during the aging process
Cheddar cheese is a hard cheese that can be naturally lactose-free if it has been aged. Lactose is a natural sugar found in milk and dairy products, and some people have trouble digesting it. During the cheesemaking process, most of the lactose in milk is separated from the curds in the form of whey. However, there may still be small amounts of lactose left in the curds. The aging process breaks down any remaining lactose, making the cheese lactose-free.
Hard cheeses, such as cheddar, are known to have very little lactose. According to some sources, hard cheeses contain less than one gram of lactose per 1.5-ounce serving. This is in contrast to soft, fresh, and processed cheeses, which contain significantly more lactose, although still much less than milk, yogurt, and ice cream.
Cheddar cheese that has been aged will be lactose-free, and therefore suitable for people with lactose intolerance. Lactose intolerance occurs when a person has problems digesting the milk sugar in dairy products. This can lead to uncomfortable symptoms such as indigestion, bloating, and other gastrointestinal issues. However, it's important to note that the tolerance level for lactose can vary from person to person. While some people with lactose intolerance may be able to handle small amounts of lactose, others may need to avoid it completely.
Aged cheddar cheese, such as Cabot Cheddar, is a great option for those with lactose intolerance. The aging process ensures that any remaining lactose is broken down, resulting in a cheese that is naturally lactose-free. This means that people with lactose intolerance can still enjoy the taste and nutritional benefits of cheese without experiencing any digestive issues.
In addition to aged cheddar, there are several other types of cheese that are also suitable for people with lactose intolerance. These include other aged cheeses such as Parmesan, as well as cheeses that are naturally low in lactose, such as Swiss, mozzarella, and Monterey Jack. These cheeses are "virtually lactose-free" and can be enjoyed by most people with lactose intolerance.
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Lactose is a sugar found in milk and dairy products that some people struggle to digest
Lactose is a sugar found in milk and other dairy products. Some people are unable to digest lactose due to a condition called lactose intolerance, which causes gastrointestinal distress. This condition is not an allergy, but an evolutionary mechanism to wean babies off breast milk as they get older. It is estimated that over 65% of the global population has some level of lactose intolerance, with rates varying across different regions and heritage backgrounds.
Lactose intolerance can cause uncomfortable symptoms such as bloating, indigestion, and other digestive issues. However, it is important to note that not all dairy products contain the same amount of lactose. Hard and mature cheeses, such as cheddar, Swiss, and mozzarella, are naturally low in lactose or even virtually lactose-free. This is because the cheesemaking process involves removing whey, which contains most of the lactose, and the remaining lactose is fermented into lactic acid during aging.
According to experts, people with lactose intolerance can typically tolerate up to 12 grams of lactose daily, which is about a cup of milk. In addition to hard cheeses, there are other dairy options that are lower in lactose, such as Greek and Icelandic-style yogurts, lactose-free milk, and butter. Soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain more lactose than hard cheeses but still have significantly less than milk, yogurt, and ice cream.
For those with lactose intolerance, it is not necessary to completely eliminate dairy from the diet. Reducing dairy consumption can lead to a lower intake of important nutrients such as calcium, protein, phosphorus, and potassium. Instead, finding the right balance and choosing dairy products with lower lactose content can help manage the condition while still enjoying the benefits of dairy. Additionally, gradual introduction and increasing tolerance can be explored.
Some specific examples of lactose-free or low-lactose cheeses include Cabot Creamery's naturally-aged cheddars, which have 0g of lactose per serving, as well as Parmesan, Vermont Sharp, and Habanero. Limburger, Feta, and Brie are also good choices, with moderate to low lactose content. These cheeses can be enjoyed by most people with lactose intolerance, providing a tasty and nutritious option without the uncomfortable symptoms associated with higher-lactose dairy products.
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Lactose intolerance affects over 65% of the global population, but it doesn't mean they can't eat dairy
Lactose intolerance is a common condition, affecting over 65% of the global population. It occurs when the body stops producing enough of the enzyme lactase, which is necessary for digesting lactose, a sugar found in milk and milk products. Contrary to popular belief, however, lactose intolerance does not necessarily mean giving up dairy completely.
Lactose intolerance causes uncomfortable gastrointestinal symptoms such as gas, bloating, cramps, diarrhoea, and nausea. These symptoms arise from the body's inability to properly digest lactose. However, it is important to note that not all dairy products contain the same amount of lactose. Hard and mature cheeses, such as cheddar, Swiss, and mozzarella, are naturally low in lactose, with some aged cheeses containing less than 1 mg of lactose per 100 grams. Other low-lactose dairy options include Greek and Icelandic-style yogurts, lactose-free milk, and butter.
While soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain more lactose than hard cheeses, their lactose content is still significantly lower than that of milk, yogurt, and ice cream. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most people with lactose intolerance can handle some dairy, up to 12 grams of lactose daily, or the equivalent of one cup of milk. This amount can also be spread throughout the day and consumed with other foods to aid tolerance.
Additionally, lactose-free dairy products are available, which have had the lactose removed or neutralized by adding the lactase enzyme. These products include milk, cream cheese, sour cream, yogurt, kefir, and butter. They provide the same nutritional benefits as regular dairy products, such as protein, calcium, phosphorus, and B vitamins, without causing the digestive symptoms associated with lactose intolerance.
It is worth noting that a gradual introduction of small amounts of low-lactose dairy may help improve lactose intolerance over time. However, it is always advisable to consult with a healthcare professional or dietitian to determine the best approach for managing lactose intolerance and ensuring adequate nutrient intake.
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Lactose-free cheeses include Parmesan, Feta, and Limburger
Cheddar cheese is generally considered to be lactose-free, or at least contains very low levels of lactose. This is because, during the cheesemaking process, "90% or more of the lactose in milk is removed along with the water and whey". Hard cheeses, in particular, are considered to be "virtually lactose-free".
Feta is another cheese that is considered to be lactose-free, containing only between 0.5% and 1.5% lactose. However, some sources suggest that traditional feta is made with goat's milk, while modern feta is made with a combination of goat's and cow's milk, and therefore contains lactose.
Limburger is also a good choice for the lactose intolerant, with only a moderate amount of lactose, about 2%. It is a soft, washed-rind cheese with a strong smell and flavour, but a smooth, creamy texture.
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Lactose-intolerant people can also enjoy lactose-free milk, Greek and Icelandic yogurts, and butter
Cheddar cheese is generally considered safe for lactose-intolerant individuals, as the lactose is removed during the cheesemaking process. Hard cheeses, in particular, are "virtually lactose-free", according to Dr. Chris Cifelli, senior vice-president of nutrition research for the National Dairy Council.
Lactose-intolerant people can also enjoy a variety of other dairy products:
Lactose-Free Milk
Lactose-free milk is a commercial milk product that has been treated with lactase, an enzyme that breaks down lactose. This makes it easier to digest for people with lactose intolerance. It is a good alternative to regular milk, which can cause digestive issues and unpleasant symptoms such as abdominal pain, bloating, and diarrhea. However, it may not be suitable for those with a dairy allergy or those following a vegan or dairy-free diet.
Greek Yogurt
Greek yogurt, despite being a dairy product and containing some lactose, can be enjoyed by many lactose-intolerant individuals. This is due to its unique makeup, which includes live and active cultures that aid in digestion and help break down the lactose it contains. Greek yogurt typically has less than 1 gram of lactose per ounce, which is less than milk and about half of what is found in some other yogurts. Additionally, lactose-free Greek yogurt options are available, which have been specially processed to remove or break down lactose.
Icelandic Yogurt
Icelandic yogurt, also known as skyr, is a traditional Icelandic yogurt that has been made for over 1,000 years. It is a strained, non-fat yogurt with less than 3% lactose in each serving, as much of the lactose is removed during the straining process. However, it is not completely lactose-free. Icelandic yogurt also contains live and active cultures, similar to Greek yogurt, which can aid in digestion and help break down lactose.
Butter
Butter is a dairy product that is often allowed on lactose-free diets because it contains very low amounts of lactose. Lactose-intolerant individuals can generally consume up to 12 grams of lactose without symptoms, and the amount of butter typically used in cooking or baking will not reach this limit. Therefore, butter is well-tolerated by most people with lactose intolerance and can be included in their diets.
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Frequently asked questions
Yes, chedder cheese is virtually lactose-free. The cheesemaking process involves removing whey from the curds, which contains most of the lactose. The remaining lactose is then broken down during the aging process.
Other hard and mature cheeses such as Swiss, mozzarella, Monterey Jack, and Colby are also virtually lactose-free.
Soft cheeses such as cottage cheese, ricotta, and burrata contain significantly more lactose than hard cheeses, but still much less than milk, yogurt, and ice cream.
The easiest way to check is to read the Nutrition Facts panel. If there is no sugar or 0g of sugar listed, then the cheese is lactose-free.
Yes, people who are lactose intolerant can usually tolerate cheese, especially hard cheeses with very low levels of lactose. However, it's important to note that the tolerance level varies from person to person.
