Bushra Griffith
Lactose intolerance affects 65% of the world's population, causing digestive issues when consuming milk-based products. However, this doesn't mean that cheese is off the menu. The amount of lactose in cheese varies, with harder, aged cheeses like cheddar containing very little lactose. The cheesemaking process influences the lactose content, and the longer a cheese is aged, the less lactose it will have. So, how much lactose is in hard cheddar cheese, and can it be enjoyed by those with lactose intolerance?
| Characteristics | Values |
|---|---|
| Lactose content in hard cheddar cheese | 0-2.1% lactose |
| Cheddar cheese for lactose intolerant people | Yes |
| Other low-lactose cheeses | Blue cheese, Swiss cheese, Gouda, Parmesan, Limburger, Havarti, Provolone, Feta, Brie, Camembert |
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What You'll Learn
Hard, aged cheddar has less lactose
The amount of lactose in dairy foods varies between products, ranging from 15 grams in a cup of milk to virtually zero in hard or mature cheeses. Whole milk, for example, has around 4.8% lactose, making it challenging for sensitive stomachs. On the other hand, hard and mature cheeses, such as cheddar, are good options for those with lactose intolerance because they have very little lactose. Cheddar typically has a 0-2.1% lactose range, making it suitable for lactose-intolerant individuals when consumed in moderation.
The cheesemaking process contributes to the amount of lactose in the final product. While all cheese-making generally involves removing whey, acidifying, and salting the remaining curd, the specific methods and order of steps vary among different types of cheese. For instance, harder cheeses like cheddar have the whey drained out before the curds are packed into cheese forms for pressing. In contrast, softer cheeses like Brie and Camembert allow the whey to remain with the curds as they are placed into forms, slowly dripping out over time.
For those who are lactose intolerant, consuming high levels of lactose can lead to uncomfortable digestive issues, including bloating, gas, cramping, and stomach pain. While some individuals with lactose intolerance may need to avoid all milk products, others can still enjoy small amounts of dairy, particularly those with lower lactose content, like hard, aged cheddar. It is always recommended to consult with a healthcare professional or dietitian to determine the best dietary approach for managing lactose intolerance.
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Lactose-intolerant people can still eat some cheese
Lactose is found in most dairy products, except those marked "lactose-free". However, this does not mean that people with lactose intolerance have to give up cheese entirely. The amount of lactose in dairy foods varies between products, ranging from 15 grams in a cup of milk to virtually zero in hard or mature cheeses.
Hard, aged cheeses tend to be lowest in lactose, as the longer a cheese has aged, the less lactose it will have. This is because any lactose that remains in a cheese after the whey has been drained will gradually be converted into lactic acid during lengthy aging processes. So, while a glass of milk may be difficult for lactose-intolerant people to digest, small amounts of hard cheese are typically tolerated well.
There are several types of cheeses that those sensitive to lactose can enjoy in moderation. Cheddar, for example, can have as little as 0.1 grams of lactose per serving, while English cheddar has a 0-2.1% lactose range. Other low-lactose cheeses include Swiss (0-3.4% lactose range), Gouda (0-2.2% lactose range), and Blue Cheese (0-2.5% lactose range).
For those with particularly sensitive stomachs, it is best to avoid creamier varieties such as ricotta or cottage cheese, as well as fresh cheeses like feta, which is significantly higher in lactose with approximately 4.1% lactose. Instead, opt for harder, aged cheeses, which have lower sugar content and are easier on the stomach.
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Lactose content depends on the cheesemaking process
The cheesemaking process plays a crucial role in determining the lactose content of the final product. While the process varies slightly for each type of cheese, the fundamental steps involve removing whey (the liquid part) from milk, followed by acidifying and salting the remaining curd. The specifics of these steps will influence the characteristics of the cheese, including its lactose content.
For instance, soft cheeses like Brie and hard cheeses like Cheddar or Monterey Jack differ significantly in their lactose content due to their distinct production methods. In the case of hard cheeses, whey is drained from the cheese vat before the curds are packed into cheese forms for pressing. On the other hand, soft cheeses like Brie and Camembert retain their whey until after the curds are placed into the cheese forms, allowing the whey to slowly drip out.
The aging process is another critical factor in the cheesemaking process that influences lactose levels. As cheese ages, any remaining lactose is converted into lactic acid. Consequently, the longer a cheese is aged, the lower its lactose content will be. Aged, hard cheeses, such as Parmesan and aged Cheddar, tend to have lower lactose levels, making them a better option for individuals with lactose intolerance.
Additionally, the sugar content of cheese is inversely related to the lactose content. Aged, hard cheeses typically have lower sugar levels, making them easier on the stomach. This is because sugar is the primary component of lactose that causes digestive issues. Therefore, when selecting cheese with lower lactose content, it is advisable to opt for varieties with reduced sugar levels.
In summary, the cheesemaking process, including the removal of whey, acidification, salting, and aging, significantly impacts the lactose content of the final product. Harder, aged cheeses generally have lower lactose levels, making them a suitable option for individuals with lactose intolerance. However, it is worth noting that the lactose content can vary even within the same type of cheese, depending on the specific brand or recipe.
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Lactose-free and low-lactose milk are available
Cheddar is a hard cheese that is low in lactose. The longer a cheese has aged, the less lactose it will have, as the lactose in cheese converts to lactic acid over time. Hard, aged cheeses often have the lowest amount of lactose. Cheddar has a 0-2.1% lactose range, making it suitable for people with lactose intolerance.
Lactose intolerance can cause a wide range of symptoms, and even a glass of regular milk may trigger digestive distress. For those who are lactose intolerant, there are several alternatives to regular milk. Lactose-free milk is a great alternative for people who can’t digest regular milk, as it contains lactase, an enzyme that helps break down lactose. It has almost the same taste, texture, and nutrients as regular milk. Lactose-free milk is a commercial milk product that is free of lactose, which is a type of sugar found in milk products that can be difficult for some people to digest. The lactose-removal process does not alter the nutritional value of milk, though it does result in a slightly sweeter flavor.
Lactose-free milk is a good source of protein, calcium, phosphorus, vitamin D, and magnesium, which are important for skeletal health. It can be used in the same way as regular milk and can be swapped in for regular milk in recipes. There are also several plant-based milk alternatives that are naturally lactose-free, such as soy milk, rice milk, hemp milk, and pea milk. These are often fortified with nutrients such as calcium and vitamin B12, which tend to be low in many plant-based diets.
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Lactose intolerance affects 65% of the world's population
Lactose intolerance is a condition that affects a significant portion of the world's population, with estimates ranging from 65% to 70% of adults worldwide experiencing some form of lactose intolerance. This condition arises from the impaired ability to digest lactose, a sugar found in milk and other dairy products. The prevalence of lactose intolerance varies across different populations and regions, with certain ethnic groups exhibiting higher rates than others.
Northern European populations, for example, have a relatively lower rate of lactose intolerance, with only about 5-26% affected. This is attributed to their long history of dependence on unfermented milk products, which has conferred a selective evolutionary advantage to lactose-tolerant individuals. In contrast, lactose intolerance is more prevalent in African American, Asian, Jewish, Arab, Southern European, and East Asian ethnicities, with rates ranging from 75% to 95%.
The variation in lactose intolerance rates can be partly explained by genetic factors and the evolution of lactase persistence in certain populations. Lactase is an enzyme produced by cells in the small intestine that breaks down lactose. The LCT gene provides instructions for making this enzyme, and variants in this gene can lead to congenital lactase deficiency, resulting in an impaired ability to digest lactose from an early age.
While lactose intolerance is common, it is important to note that dairy foods, including cheese, offer important nutrients and health benefits. Hard and mature cheeses, in particular, are good options for those with lactose intolerance as they have very low levels of lactose. Cheddar cheese, for instance, typically contains 0-2.1% lactose, making it suitable for those with sensitivity to lactose. Other low-lactose cheeses include provolone (0-2.2%), gouda (0-2.5%), blue cheese (0-2.5%), parmesan (0-3.2%), and Swiss cheese (0-3.4%).
For individuals with lactose intolerance, consuming dairy products with high lactose content can lead to various digestive issues, including bloating, gas, cramping, and stomach pain. However, by consulting with a dietitian or health professional, individuals can find the right balance of dairy in their diet and still enjoy the benefits that dairy has to offer.
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Frequently asked questions
Hard, aged cheddar cheese tends to be low in lactose. Cheddar can have as little as 0.1 grams of lactose per serving, but the amount varies depending on the product, brand, or recipe.
Lactose is a sugar found in most dairy products. It is found in high amounts in milk, but the amount of lactose in cheese varies depending on the type of cheese.
The cheesemaking process contributes to the amount of lactose in the final product. In general, harder cheeses have the whey drained out before the curds are packed into cheese forms for pressing. This removes most of the lactose.
Yes, other low-lactose cheeses include Swiss, blue cheese, gouda, parmesan, and provolone.
Yes, if you are lactose intolerant, you may still be able to eat hard cheddar cheese. People with lactose intolerance can usually tolerate small amounts of lactose, and hard cheddar cheese is very low in lactose. However, some people with lactose intolerance cannot tolerate any milk products without discomfort, so it is best to proceed with caution.
