Kamil Perry
Lactose intolerance is a common digestive condition that affects over 65% of the global population. It occurs when the body cannot produce enough of the lactase enzyme to break down lactose, a sugar found in milk and other dairy products. While many people with lactose intolerance may believe they need to avoid dairy altogether, this is a misconception. In reality, there are several types of cheese that are naturally low in lactose or have been specially processed to remove it. These cheeses can be enjoyed by most lactose-intolerant individuals without experiencing uncomfortable digestive symptoms. The process of converting lactose into lactic acid during cheese fermentation and aging plays a crucial role in reducing lactose content, making aged and hard cheeses like cheddar, Colby, Swiss, and Parmigiano Reggiano suitable for lactose-intolerant consumers.
Is Lactose-Free Cheese Acidic?
| Characteristics | Values |
|---|---|
| Lactose | A type of sugar made up of two simple sugars (monosaccharides) called glucose and galactose. |
| Lactose Intolerance | A digestive condition that occurs when the body lacks the enzyme lactase, which breaks down lactose. |
| Lactose-Free Cheese | Cheeses that are naturally low in lactose or have undergone a specialized process to remove lactose. |
| Lactic Acid | The product of bacteria or microorganisms converting lactose during the cheesemaking process. |
| Acid Content in Lactose-Free Cheese | Lactose-free cheese can have lower acidity (higher pH) due to the conversion of lactose into lactic acid. |
| Examples of Lactose-Free Cheeses | Cheddar, Colby, Swiss, Mozzarella, Monterey Jack, Feta, Muenster, Camembert, Limburger, Brie, and certain washed curd cheeses like Gouda and Colby. |
| Health Considerations | Lactose intolerance is not an allergy, and most lactose-intolerant individuals can tolerate some dairy. Lactose-free cheese allows them to consume dairy nutrients while avoiding discomfort. |
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What You'll Learn
Lactose is converted into lactic acid during the cheese-making process
Lactose is a type of sugar found in milk and other dairy products. It is a disaccharide, which means it is made up of two simple sugars or monosaccharides. These two sugars are glucose and galactose, which are linked together by a β-1→4 glycosidic bond. To digest lactose, the intestines need to produce the lactase enzyme to break this bond. However, many people are lactose intolerant, meaning their bodies do not produce enough of this enzyme, leading to digestive issues when consuming lactose.
Cheese is a dairy product, so it naturally contains lactose. However, during the cheese-making process, lactose is converted into lactic acid. This conversion is achieved through the metabolic processes of the bacterial starter culture added to the milk by cheesemakers. These bacteria consume the lactose, causing the milk and curds to become more acidic. The bacteria continue to convert lactose into lactic acid until one of four things happens: the environment becomes too acidic for the bacteria to survive, salt is added to the mixture, or the bacteria have consumed all the lactose.
The process of converting lactose into lactic acid is crucial in cheesemaking as it significantly reduces the lactose content in the final product. This is good news for individuals who are lactose intolerant, as it means they may still be able to enjoy cheese without experiencing digestive issues. The longer a cheese is aged or fermented, the more lactose is converted into lactic acid, resulting in lower lactose levels in aged or fermented cheeses compared to fresh cheeses.
Different types of cheese have varying lactose contents, and some cheeses are naturally lower in lactose due to the cheesemaking process. For example, washed curd cheeses like Gouda, Edam, and Colby are made by washing the curds with water, which removes some of the whey, a substance that contains most of the lactose. Aging cheese also reduces lactose content, as the lactose is converted into lactic acid over time. Hard, aged cheeses like Parmigiano Reggiano, cheddar, and Swiss are considered virtually lactose-free, while softer, creamier cheeses like cottage cheese, ricotta, and burrata have higher lactose levels.
While lactose intolerance can cause discomfort and inconvenience, it does not mean that all dairy products are off-limits. Lactose-intolerant individuals can still enjoy a variety of cheeses, especially those that have undergone the conversion of lactose into lactic acid during the cheesemaking process.
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Lactose-free cheese can be made using a specialised process
Lactose is a type of sugar found in milk, cheese, and other dairy products. It is a disaccharide, which means it is made up of two simple sugars (monosaccharides). To digest lactose, the intestines need to produce the lactase enzyme. If you don't produce enough of this enzyme, you may suffer from lactose intolerance, which can cause symptoms such as gut bloating and bathroom visits.
Cheese naturally contains less lactose than milk, and the amount of lactose in cheese varies depending on the type of cheese. Soft, creamy cheeses tend to have higher levels of lactose, while hard, aged cheeses have lower levels. This is because, during the cheesemaking process, the milk is thickened and the whey (liquid) is drained from the curds (solids). Whey contains more lactose than curds, so draining it removes a significant amount of lactose. As cheese ages, it loses even more moisture, resulting in lower lactose content.
Some specific examples of cheeses that are low in lactose include Limburger, which has a moderate amount of lactose (about 2%) and a smooth, creamy texture that goes well on crackers and bread. Feta is also practically lactose-free, with only 0.5-1.5% lactose, and it is a great source of essential vitamins and minerals. Muenster, a semi-soft cheese, has a lactose range of 0-1.1%, and Camembert, a French soft cheese, has a lactose range of 0-1.8%. Hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are also considered virtually lactose-free.
In addition to choosing naturally low-lactose cheeses, there are specialised processes for making lactose-free cheese. One option is to use lactose-free milk, such as LACTAID® Milk, in a homemade cheese recipe. Another option is yogurt cheese, which is made with active yogurt cultures, acidophilus, and bifidus that remove milk sugars during the cheesemaking and aging processes. Cultured Way, a manufacturer of yogurt cheese, claims that their product is a good substitute for those seeking lactose-free cheese.
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Lactose-intolerant people can still eat some cheeses
Lactose intolerance is a common digestive condition that occurs when the body does not produce enough of the enzyme lactase, which breaks down lactose, a sugar found in milk and other dairy products. While it can cause uncomfortable symptoms like bloating and stomach cramps, it is not an allergy and does not mean that all dairy is off the menu.
Cheese, in particular, can still be enjoyed by many people with lactose intolerance, as long as they choose the right types. This is because, during the cheese-making process, bacteria or microorganisms convert most of the lactose into lactic acid, reducing the overall lactose content of the cheese. This means that harder, aged cheeses like cheddar, Colby, Swiss, mozzarella, and Parmigiano Reggiano are naturally low in lactose. In fact, the Italian Ministry of Health allows Parmigiano Reggiano to be labelled as lactose-free, as it contains less than 1 mg of lactose per 100 grams.
Washed curd cheeses, such as Gouda, Edam, and some types of Colby and Jack, are also likely to be low in lactose. This is because the process of washing the curds removes some of the whey, which contains most of the lactose, and replaces it with water. However, it is important to note that factory-made Colby and Jack cheeses are often salted early in the process, which can prevent all the lactose from being converted into lactic acid.
Some softer cheeses can also be suitable for people with lactose intolerance, as long as they are consumed in moderation. For example, Muenster cheese has a lactose content of just 0-1.1%, while Camembert contains 0-1.8% lactose. Feta is another good option, with only 0.5-1.5% lactose, and it is also lower in fat than many other cheeses. While ricotta contains more lactose than these cheeses (1-5%), some people with lactose intolerance may still be able to enjoy it in small amounts.
Overall, while lactose intolerance can be a nuisance, it does not have to mean giving up cheese entirely. By choosing aged, hard cheeses or certain soft cheeses with low lactose content, most people with lactose intolerance can still enjoy this delicious food group.
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Washed curd cheeses are likely to be low in lactose
Lactose intolerance is a common digestive condition that occurs when the body lacks the enzyme lactase, which is needed to break down lactose, a sugar found in milk, cheese, and other dairy products. Lactose intolerance can cause uncomfortable symptoms such as bloating, gas, and diarrhea. However, it's important to note that not all dairy products are equally high in lactose, and some cheeses can be enjoyed even by those who are lactose intolerant.
Washed curd cheeses, such as full-fat Cheddar, are likely to be low in lactose. During the manufacturing process, the curd is washed by partially replacing the whey with water, resulting in lower levels of lactose and lactic acid in the final product. In one study, increasing the amount of curd washing from 0 to 33% of milk volume significantly reduced the levels of total lactate and lactose in the cheese over time. This process also affects the sensory profile of the cheese, making it less acidic, more buttery, sweeter, saltier, and creamier than non-washed cheeses.
The process of washing the curd also impacts the texture of the cheese, making it firmer and less brittle. While the exact composition and microbiology of the cheese remain largely unchanged, washed curd cheeses tend to have lower levels of certain volatile compounds. This technique allows cheesemakers to create variants with distinctive flavour profiles, providing a unique offering to consumers.
For those with lactose intolerance, washed curd cheeses may be a suitable option as they generally contain lower levels of lactose. However, it's important to remember that individual tolerance levels vary, and some people with severe lactose intolerance may still experience discomfort even with low-lactose cheeses. It is always recommended to consult with a healthcare professional or a registered dietitian to determine which foods are suitable for your specific needs and tolerance levels.
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Aged cheeses are generally lower in lactose
Lactose is a type of sugar found in milk, cheese, and other dairy products. Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which is necessary for breaking down lactose. This condition affects over 65% of the global population, with rates varying by region. For those who are lactose intolerant, consuming high levels of lactose can lead to uncomfortable digestive issues such as bloating, gas, and stomach cramps.
Cheese, a beloved dairy product, can be enjoyed in some forms by those with lactose intolerance. While not all cheeses are suitable, aged cheeses are generally lower in lactose and can be better tolerated by individuals with this condition. During the cheesemaking process, lactose is converted into lactic acid by bacteria or other microorganisms. This conversion occurs over time, resulting in lower lactose levels in aged cheeses compared to fresh varieties.
Aged, hard cheeses, such as cheddar, Colby, Swiss, mozzarella, and Parmigiano Reggiano, are known to have very little lactose. The aging process allows the cheese curds to be rinsed and aged for several months, reducing the lactose content. Additionally, the longer aging period means the cheese has more time to convert lactose into lactic acid. As a result, these aged cheeses are easier for lactose-intolerant individuals to digest.
While aged cheeses are generally lower in lactose, it's important to note that not all cheeses within this category will be suitable for those with lactose intolerance. The level of lactose can vary even within the same type of cheese, depending on the specific production methods and the presence of salt, which can inhibit the conversion of lactose into lactic acid. Therefore, it is always advisable for individuals with lactose intolerance to be mindful of their personal tolerance levels and choose cheeses with low lactose content.
In summary, aged cheeses are generally lower in lactose due to the extended period during which lactose is converted into lactic acid. This makes them a viable option for individuals with lactose intolerance, although varying production methods and individual tolerance levels should be considered when selecting cheeses to consume.
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Frequently asked questions
Lactose-free cheese is a type of cheese that has had its lactose content lowered or removed. This can be done naturally or through a specialised process. During the natural cheesemaking process, bacteria or other microorganisms convert the milk's lactose into lactic acid, reducing the lactose levels in the cheese.
To make lactose-free cheese, a ""starter culture"" is added to the milk. This starter culture, typically consisting of bacteria, feeds on the lactose in the milk, converting it into lactic acid. The milk or curds become more acidic during this process. Washed curd cheeses, such as Gouda, Edam, and Colby, are also likely to be lactose-free as the lactose is removed when the curds are washed.
Yes, there are several types of cheese that are suitable for lactose-intolerant individuals. Hard and aged cheeses, such as Parmigiano Reggiano, Colby, Cheddar, Swiss, and Feta, are naturally low in lactose. Soft cheeses like Muenster, Camembert, and Limburger also contain moderate amounts of lactose and can be enjoyed by some lactose-intolerant individuals.
Lactose-free cheese provides an option for individuals with lactose intolerance to enjoy dairy products without experiencing digestive issues. By reducing their dairy consumption, lactose-intolerant individuals may miss out on important nutrients like calcium, protein, and potassium. Lactose-free cheese allows them to include dairy in their diet while avoiding discomfort.
