Patrick Oconnell
The Paleo diet, based on eating habits from the Paleolithic era, has sparked debates about the inclusion of dairy products like Parmesan cheese. While some advocate avoiding dairy due to potential digestion issues and inflammation, others argue that certain dairy products consumed in moderation may not have adverse effects. Parmesan, derived from cow's milk, has a unique aging process contributing to its distinct flavor and texture. With its lower lactose content, Parmesan may be tolerable for those with lactose intolerance in small amounts. Paleo practitioners have varying stances on dairy, with some opting for alternatives that align with Paleo principles.
| Characteristics | Values |
|---|---|
| Type of food | Dairy product |
| Paleo-friendly | No |
| Dairy-free alternative | Yes |
| Ingredients | Roasted and salted cashew nuts, nutritional yeast, garlic powder, onion powder |
| Preparation | Food processor |
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What You'll Learn
Dairy-free Parmesan cheese alternatives
Dairy-free diets are becoming increasingly popular, and it is now easier than ever to find alternatives to dairy products. If you are a cheese lover but cannot consume dairy, there are several options for you to satisfy your cravings.
One popular option is to make your own dairy-free Parmesan cheese at home. This can be done by blending cashew nuts with garlic powder, onion powder, salt, and sometimes a little powdered lemon juice. Nutritional yeast is also often added, as it is a naturally occurring yeast that provides an umami-rich, nutty flavour similar to cheese. You can also experiment with other types of nuts, such as almonds, walnuts, pine nuts, macadamia nuts, or sunflower seeds. Simply blend your chosen ingredients until they reach a coarse and crumbly texture, and store them in an airtight container in the refrigerator.
There are also store-bought options available for those who don't want to make their own. For example, Violife and Follow Your Heart both offer vegan Parmesan blocks.
These dairy-free alternatives are perfect for sprinkling on pasta, pizza, salads, or any other dish that calls for a savoury, cheesy flavour. While they may not taste exactly like traditional Parmesan cheese, they provide a satisfying, savoury, umami-rich flavour that can enhance your meals.
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The Paleo diet and dairy
The Paleo diet is based on the types of foods presumed to have been eaten by early humans, and it typically includes whole, unprocessed foods like vegetables, nuts, seeds, and meat. The diet discourages the consumption of certain food groups, including dairy, grains, sugar, and highly processed foods.
Dairy products, including milk and cheese, are not considered paleo-friendly due to their absence in the diets of early humans. Additionally, the Paleo diet aims to eliminate foods associated with the development of certain autoimmune diseases, and dairy consumption has been linked to multiple sclerosis, rheumatoid arthritis, and gastrointestinal diseases.
However, some versions of the Paleo diet do include full-fat dairy products like butter and cheese. This may be because it is difficult to achieve recommended calcium intakes without consuming dairy, and eliminating dairy may put individuals at risk of developing nutrient deficiencies. Nevertheless, the high calcium content of dairy products can also lead to health issues. High dietary calcium can cause imbalances in magnesium, which is protective against heart disease.
For those adhering to a strict Paleo diet or who are lactose intolerant, dairy-free alternatives to Parmesan cheese can be made from plant-based ingredients. These alternatives typically include roasted, salted cashew nuts and nutritional yeast, which provide a savory, nutty flavor similar to that of Parmesan cheese.
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Parmesan cheese's nutritional profile
Parmesan cheese, or Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavour that can be simultaneously sweet, salty, and bitter. It is made with just three ingredients: cow's milk, salt, and rennet (a mix of enzymes).
Parmesan is highly nutritious, even in small amounts. A 1-ounce (28-gram) serving of hard Parmesan provides a high number of calories, lots of protein, and calcium. The cheese's fat content provides medium- and short-chain fatty acids, which can be used as rapid energy sources and may result in less body fat accumulation.
The cheese is not lacto-vegetarian because it is typically made with animal rennet, though vegetarian Parmesan without animal rennet does exist. For example, BelGioioso makes a Parmesan that is clearly labelled as vegetarian.
The active process of making Parmigiano-Reggiano takes a few weeks, while the aging process takes much longer—at least one year, and up to several years, depending on the type of cheese desired. This traditional Italian manufacturing process results in Parmesan's characteristic flavour and texture. However, in the United States, any cheese with the same physical and chemical properties may be labelled as Parmesan, regardless of its manufacturing location.
The grated Parmesan cheese found in bottles or shakers is different from Parmigiano-Reggiano, though it is regulated in the US. This kind of Parmesan must be made with cow's milk and aged for at least 10 months. Given its lower price and mass-produced nature, the milk likely does not come from grass-fed cows, resulting in reduced nutritional content.
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The role of lactose in digestion
Grated parmesan cheese is not considered paleo because it is a dairy product. However, there are dairy-free alternatives to parmesan cheese that are considered paleo. These alternatives are usually made from roasted, salted cashew nuts and nutritional yeast, and they can be sprinkled on salads, noodles, or any other dish.
Now, let's discuss the role of lactose in digestion. Lactose is a disaccharide, which means it is made up of two basic sugar molecules joined together: glucose and galactose. Glucose is the common sugar that circulates in the bloodstream after food digestion and is used to generate energy throughout the body. Galactose, which has a similar chemical structure to glucose, can also be converted into glucose for energy. However, it also plays a crucial role in forming cell membranes. Lactose is the primary carbohydrate and energy source in mammalian milk, providing essential energy for infants during their first year of life.
In humans, the hydrolysis of lactose requires the enzyme lactase, which is produced in the small intestine. Lactase breaks down lactose into its constituent parts, glucose and galactose, allowing their absorption into the bloodstream through the intestinal lining. However, about 70% of adults worldwide are deficient in lactase, leading to lactose intolerance. This condition, also known as lactose malabsorption, is characterized by symptoms such as diarrhea, gas, and bloating after consuming dairy products.
The severity of lactose intolerance can vary, and some individuals may be able to tolerate limited amounts of lactose without experiencing significant symptoms. The recommended treatment for lactose intolerance is to either eliminate dairy products from the diet or opt for lactose-free alternatives. Interestingly, studies have suggested that withdrawing lactose from the diet does not impact intestinal lactase expression, and the consumption of lactose by lactase-deficient individuals may even enhance colonic lactose processing and reduce intolerance symptoms. This phenomenon is known as colonic adaptation, where lactose feeding supports the growth of lactose-digesting bacteria in the colon.
In summary, lactose plays a crucial role in digestion by providing the body with glucose and galactose through the action of the enzyme lactase. However, for individuals with lactose intolerance, the inability to produce sufficient lactase leads to digestive issues. While lactose avoidance is recommended for these individuals, the potential for colonic adaptation highlights the complex nature of lactose digestion and the need for further research.
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Making Paleo Parmesan cheese
Grated parmesan cheese is not considered paleo because it contains dairy. However, you can make a delicious, dairy-free alternative to sprinkle on your paleo meals. This recipe combines roasted, salted cashew nuts with nutritional yeast, garlic powder, and onion powder.
To make paleo parmesan cheese, start by roasting some cashew nuts. If you don't have time to roast them, you can use raw cashews, but the roasting adds a depth of flavour that is well worth the effort. Once you have your roasted cashews, add them to a food processor with nutritional yeast, garlic powder, and onion powder. Pulse the ingredients together until they form a coarse, crumbly texture. Be careful not to over-process the mixture, as you want it to have a similar consistency to grated parmesan cheese.
Taste your mixture and add salt to your preference. If you used salted cashews, you may not need to add any extra salt. Once you are happy with the flavour, transfer your paleo parmesan to an airtight container and store it in the refrigerator. This cheese will last for up to 3 weeks, although some recipes claim it will last for up to 1 month.
This paleo parmesan cheese is a great way to add flavour to your meals. Sprinkle it on salads, noodles, paleo pasta, roasted vegetables, or anywhere you would usually use parmesan cheese. It's a simple, quick, and tasty way to get your cheesy fix while sticking to your paleo diet.
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Frequently asked questions
Parmesan cheese is derived from cow's milk and undergoes a unique aging process that contributes to its tangy taste and granular texture. The paleo diet advocates for avoiding dairy products due to their recent introduction to the human diet and the potential difficulties some may have digesting lactose. Hence, parmesan cheese is not considered paleo-friendly. However, there are dairy-free alternatives to parmesan cheese that are paleo-friendly.
There are recipes for dairy-free parmesan cheese that use roasted and salted cashew nuts, nutritional yeast, garlic powder, and onion powder. This alternative is paleo-friendly, gluten-free, and ready in 5 minutes.
To make the dairy-free alternative, simply add all the ingredients to a food processor and pulse together until coarse and crumbly. Be careful not to over-process. You can then store the mixture in an airtight container in the refrigerator for up to 3 weeks.
