Kamil Perry
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which breaks down lactose, the sugar found in milk, cheese, and other dairy products. While it is incurable, lactose-intolerant individuals can still enjoy dairy products that are naturally low in lactose, such as aged hard cheeses. The aging process reduces lactose levels in cheese, making it easier for lactose-intolerant individuals to digest. Additionally, cooking with milk, yogurt, or cheese is an effective way to obtain dairy's health benefits while avoiding unpleasant symptoms.
Is cooked cheese better for lactose intolerance?
| Characteristics | Values |
|---|---|
| Lactose intolerance | A gut bloating, bathroom-visiting condition caused by the inability to break down and digest lactose, a milk sugar |
| Lactose | A naturally occurring sugar found in dairy |
| Lactose intolerance vs milk allergy | Lactose intolerance is a digestive issue, while a milk allergy is an immune response to milk proteins |
| Lactose intolerance treatment | Lactase enzyme supplements can help lactose-intolerant people eat foods containing lactose |
| Lactose-free products | Lactose-free milk, lactose-free cheese, and lactose-free yogurt are available |
| Low-lactose cheeses | Muenster (0-1.1%), English cheese (0-2.1%), Cheddar (0-2.1%), Provolone (0-2.2%), Gouda (0-2.5%), Blue Cheese (0-2.5%), Parmesan (0-3.2%) |
| Aged cheeses | Aged cheeses have lower lactose levels due to the conversion of lactose into lactic acid and the removal of whey |
| Hard cheeses | Hard cheeses like Cheddar, Swiss, Parmesan, and Monterey Jack are lower in lactose |
| Goat and sheep cheeses | Goat and sheep milk cheeses are easier to digest due to smaller fat particles |
| Processed cheeses | Avoid processed cheeses like American and deli Swiss, which are blended with lactose-heavy whey |
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What You'll Learn
Hard cheeses are better for lactose intolerance
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which breaks down the sugar lactose, found in milk, cheese, and other dairy products. Lactose intolerance is not an allergy, but a digestive issue that impacts how the body processes certain foods.
Hard, aged cheeses are generally better tolerated by lactose-intolerant individuals. During the cheesemaking process, most of the lactose is removed, along with the water and whey. The remaining lactose is then fermented into lactic acid. As a result, hard cheeses contain very low levels of lactose, typically less than 1 gram per 1.5-ounce serving. Examples of hard cheeses that are suitable for lactose intolerance include:
- Parmesan
- Cheddar
- Swiss
- Colby
- Mozzarella
- Monterey Jack
- Gouda
- Provolone
These cheeses have a lactose content of less than 3%, which is generally well-tolerated by lactose-intolerant individuals when consumed in moderation.
In addition to hard cheeses, there are other lactose-free or low-lactose dairy options available, such as lactose-free milk, Greek and Icelandic-style yogurts, and butter. It is also possible to find lactose-free cheese, lactose-free yogurt, and other dairy products. Cooking with low-lactose ingredients is another option for those with lactose intolerance. However, it is important to note that cooking does not remove lactose, so it is still important to choose low-lactose options when cooking.
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Goat and sheep milk cheeses are easier to digest
Lactose intolerance is the inability to digest lactose, a milk sugar found in dairy products. While it is not a disease or allergy, it can cause uncomfortable symptoms such as indigestion and bloating. For those with lactose intolerance, the good news is that cheese still tends to be tolerable due to its low lactose content. This is because, during the cheese-making process, most of the lactose is removed along with the whey. The longer a cheese is aged, the more lactose breaks down, making older cheeses easier to digest.
Goat and sheep milk cheeses are often easier to digest than cow's milk cheeses. This is because goat and sheep milk contain less lactose than cow's milk. Additionally, sheep's milk contains more protein and fat, which can further aid in digestion. However, it's important to note that goat and sheep milk cheeses are not completely lactose-free, so those with severe lactose intolerance should still exercise caution.
When it comes to cooking with cheese, the type of cheese used can impact its digestibility. For baking, it is recommended to use low-lactose cheeses. Cooking with milk, yoghurt, or cheese is a great way for lactose-intolerant individuals to incorporate dairy into their diets without experiencing uncomfortable symptoms. By cooking with dairy, you can still get the health benefits and delicious flavour profiles that dairy adds to recipes.
To make cheese more digestible, look for aged, hard cheeses such as cheddar, parmesan, gouda, or Monterey jack. These cheeses have lower lactose levels and are generally better tolerated by lactose-intolerant individuals. Additionally, fermented dairy products like yoghurt and cheese often have lower lactose levels due to the fermentation process breaking down some of the lactose.
In addition to choosing the right types of cheese, there are other ways to manage lactose intolerance when consuming cheese. Firstly, it's important to listen to your body and know your limits. Start with small servings and gradually increase the amount of dairy you consume until you notice any unpleasant symptoms. Combining dairy with non-lactose foods can also help, as some people find that eating dairy with other foods reduces or eliminates their symptoms. Lactase enzyme supplements can also be taken to aid in the digestion of lactose.
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Lactose-free milk can be used in cooking
Lactose intolerance is the inability to digest lactose, a milk sugar found in dairy products. Those with lactose intolerance can experience uncomfortable symptoms such as indigestion and bloating. While it may seem that a lactose-intolerant person must avoid dairy altogether, this is not necessarily true. Lactose-free milk, for example, can be used as a substitute in cooking and baking, allowing those with lactose intolerance to enjoy their favourite foods without discomfort.
Lactose-free milk can be purchased from most supermarkets and is simply regular milk with added lactase, an enzyme that breaks down lactose. This means that the lactose is already broken down before it is ingested, making it safe for lactose-intolerant individuals. Lactose-free milk can be used in a 1:1 substitution for regular milk in any recipe that calls for milk, including baked goods, sauces, and even chicken alfredo. While the lactose-free milk may taste slightly sweeter than regular milk, this difference is usually unnoticeable in cooked and baked dishes.
In addition to lactose-free milk, there are other lactose-free substitutes that can be used in cooking and baking. For example, lactose-free buttermilk, ricotta, and evaporated milk can be made using lactose-free milk and a few additional ingredients. These substitutes can be used in the same quantities as their regular dairy counterparts in recipes, making them convenient and easy substitutions.
It is important to note that cooking does not remove lactose from dairy products, so lactose-intolerant individuals should be mindful of the amount of lactose in their ingredients. Hard, aged cheeses like Swiss, parmesan, cheddar, and gouda are naturally lower in lactose due to the cheese-making process, which removes most of the lactose. These cheeses can be enjoyed in moderation by lactose-intolerant individuals and used in cooking to add flavour and texture to dishes.
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Lactose-intolerant people can still eat cheese, but choose carefully
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which breaks down the sugar lactose found in milk, cheese, and other dairy products. Lactose intolerance is not an allergy, but an inability to digest lactose, a sugar found in milk.
Fortunately for those who are lactose intolerant, not all cheeses are forbidden on a low-lactose diet. In fact, there are several types of cheeses that those sensitive to lactose can still enjoy in moderation. The key is to choose carefully.
Hard, aged cheeses such as Swiss, Parmesan, and Cheddar are lower in lactose. The longer the bacteria are left to do their thing, the lower the amount of lactose in the cheese. Eventually, the lactose levels dip low enough that the cheese can be eaten by someone with lactose intolerance with little to no adverse effects. Other hard cheeses with low lactose levels include Colby, Mozzarella, and Monterey Jack.
Soft, fresh, and processed cheeses such as cottage cheese, ricotta, burrata, feta, and brie have higher levels of lactose and are more likely to produce unpleasant effects. However, Muenster, a semi-soft cheese, has a low lactose range of 0-1.1%.
Goat and sheep milk cheeses are also often easier to digest, despite the milk containing the same amount of lactose as cow's milk. This is because cow's milk has large, difficult-to-digest fat globules that remain in the cheese, which some have suggested are the real source of stomach discomfort.
Cooking with cheese is an easy way to get the health benefits of dairy and avoid uncomfortable symptoms. However, cooking does not remove lactose. Lactose-intolerant individuals should be mindful of their consumption and choose low-lactose cheeses for baking.
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Lactose-reduced dairy products are available
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. It is caused by a lack of the enzyme lactase, which is needed to break down lactose, the main sugar found in milk. However, this doesn't mean that people with lactose intolerance have to avoid all dairy products. Lactose-reduced or lactose-free dairy products are available, which can be consumed without experiencing unpleasant symptoms.
Lactose-free milk, for example, is produced by splitting the lactose molecule into smaller molecules that can be easily digested. This can be done through various processes, including enzymatic hydrolysis, membrane filtration, and fermentation. Lactose-free milk can then be further processed into other lactose-free or low-lactose dairy products, such as yogurt, cheese, and ice cream. These products provide the rich nutrients of dairy without causing stomach pains or other uncomfortable symptoms.
Some dairy products are naturally low in lactose, including hard, aged cheeses such as cheddar, parmesan, and Swiss cheese. During the cheese-making process, most of the lactose is removed, leaving only trace amounts that are unlikely to cause issues for people with lactose intolerance. Other naturally low-lactose dairy products include butter and fermented products such as yogurt, skyr, and kefir, which contain live cultures of lactic acid bacteria that help in the digestion of lactose.
In addition to naturally low-lactose and lactose-free dairy products, there are also strategies for reducing lactose intolerance symptoms when consuming regular dairy. For example, starting with small servings and gradually increasing the amount can help individuals determine their tolerance level. Combining dairy with other foods, rather than consuming it alone, may also reduce symptoms for some people. Lactase enzyme supplements can also be taken to aid in the digestion of lactose.
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Frequently asked questions
Hard, aged cheeses like Swiss, parmesan, cheddars, gouda, provolone, and colby are lower in lactose.
During the cheesemaking process, most of the lactose is removed along with the water and whey. The remaining lactose is then fermented into lactic acid.
No, cooking does not remove lactose. However, cooking with lactose-free or low-lactose cheese can be a good way for lactose-intolerant people to get the health benefits of dairy and avoid uncomfortable symptoms.
