Bushra Griffith
Lactose intolerance affects a large number of people worldwide, and it can be difficult to find tasty alternatives to dairy products that are safe to consume. While cheese is generally a dairy product, and therefore contains lactose, some types of cheese are safe for people with lactose intolerance to eat. In fact, some cheeses are very low in lactose or practically lactose-free, including certain types of cheddar cheese.
| Characteristics | Values |
|---|---|
| Is white cheddar cheese lactose-free? | Yes, aged cheddar cheese is naturally low in lactose or lactose-free. |
| Why is aged cheddar cheese low in lactose? | During the cheese-making process, the whey (liquid) is drained from the curds (solids). Whey typically has more lactose in it than curds. As cheese ages, it loses even more moisture, and the lactose in the cheese converts to lactic acid. |
| How much lactose does whole milk have? | Whole milk has around 4.8% lactose. |
| Are there other low-lactose cheeses? | Yes, other low-lactose cheeses include Parmesan, Swiss, Asiago, Gouda, and feta. |
| Are there lactose-free cheese alternatives? | Yes, there are non-dairy or vegan cheeses made from soy products that are lactose-free. There is also yogurt cheese, which is made from cultured yogurt and has less lactose than other soft cheeses. |
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What You'll Learn
Hard cheeses are naturally low in lactose
While following a lactose-free diet, you don't have to give up cheese entirely. In fact, many types of cheese, particularly harder, mature cheeses, are very low in lactose. Hard cheeses are naturally low in lactose because they are made from curds with less moisture (whey) content than soft cheeses. Whey, the liquid that is drained from the curds, contains more lactose than the curds themselves. Therefore, soft cheeses tend to have more lactose than hard cheeses.
Cheddar cheese, for example, is a hard cheese that is naturally low in lactose. Cabot Creamery, a Cheddar producer, states that their naturally aged cheddar contains 0 grams of lactose. They also claim that, unlike many other dairy products, cheese in general is very low in lactose, with most types containing less than 1 gram of lactose per serving.
Other hard cheeses that are low in lactose include Swiss, Parmesan, and Asiago. These cheeses are all aged until much of the moisture is evaporated, resulting in a firm texture. With a stronger flavor than many soft cheeses, a small serving of these hard cheeses will go a long way.
Additionally, as cheese ages, it loses even more moisture, and the lactose in the cheese converts to lactic acid. Therefore, the longer a cheese has been aged, the less lactose it will contain. For example, Beemster, a producer of Dutch Gouda, claims that their Classic Gouda (matured for 18 months) and XO Gouda (matured for 26 months) are lactose-free.
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Soft cheeses tend to have more lactose
White cheddar cheese is a hard cheese that is naturally very low in lactose. In fact, Cabot Creamery, a Cheddar producer, claims that their naturally aged cheddar contains 0 grams of lactose. This is because, during the cheesemaking process, the whey (liquid) is drained from the curds (solids), and since whey contains more lactose than curds, this removes a lot of lactose from the cheese.
However, soft cheeses tend to have more lactose. This is because the curds used to make soft cheeses have more moisture (whey) in them than the curds used to make hard cheeses. So, soft cheeses like Brie, Camembert, and cottage cheese contain more lactose than hard cheeses like cheddar or Swiss cheese. For example, Brie has a lactose range of 0-2%, while cheddar has a lactose range of 0-2.1%.
The longer a cheese has been aged, the less lactose it will contain. This is because, over time, the lactose in the cheese converts to lactic acid. So, aged cheeses like Parmigiano-Reggiano, which is typically aged for 12 to 24 months, will have very small or non-measurable levels of lactose. On the other hand, fresh, wet cheeses like ricotta, cream cheese, and cottage cheese have higher levels of lactose.
It's important to note that not all types of cheese are forbidden if you are lactose intolerant. Many types of cheese, especially harder, mature cheeses, are very low in lactose and can be enjoyed in moderation by those who are lactose intolerant. In addition, there are a number of lactose-free cheese brands that are made using the enzyme lactase to break down any lactose.
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Yogurt cheese is a lactose-free alternative
White cheddar cheese is not inherently lactose-free, but it is a low-lactose cheese. The longer a cheese has been aged, the less lactose it will contain, and cheddar is an aged cheese.
Lactose intolerance is a common digestive problem, affecting around 65% of the world's population. People with lactose intolerance lack the enzyme lactase, which is needed to break down lactose, the main sugar found in milk.
While some people with lactose intolerance may choose to avoid dairy altogether, this is not necessary. Dairy products with low levels of lactose, such as hard cheeses, are usually well-tolerated. Yogurt is another dairy product that is often easier for lactose-intolerant people to digest. This is because the bacteria in yogurt can help break down lactose, reducing the amount that needs to be processed by the body.
There are two main types of lactose-free yogurt: plant-based and dairy-based. Plant-based yogurt is made from nut, seed, or soy milk, none of which contain lactose. Dairy-based lactose-free yogurt, on the other hand, is made by adding the lactase enzyme to break down the lactose in the dairy. Dairy-based lactose-free yogurt tends to be higher in protein and has a creamier texture than plant-based options.
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Aged cheeses lose more moisture and have less lactose
Lactose-intolerant individuals can still consume a variety of cheeses. The longer a cheese has been aged, the less lactose it contains. This is because, over time, the lactose in the cheese converts to lactic acid. Aged cheeses lose more moisture, which results in lower lactose content.
Hard cheeses, such as Swiss, Parmesan, and Cheddar, are naturally low in lactose or lactose-free. They have been aged until much of the moisture is evaporated, resulting in a firm texture. With a stronger flavour than many soft cheeses, a small serving of hard cheese can be quite satisfying.
Some examples of hard cheeses that are aged for long periods and have very small or non-measurable levels of lactose include:
- Parmigiano-Reggiano (typically aged 12 to 24 months)
- Cabot's naturally aged cheddar (contains 0 grams of lactose)
- Classic Gouda (matured 18 months)
- XO Gouda (matured 26 months)
If you are concerned about lactose, you can ask your local cheesemonger about how long a cheese has been aged before purchasing it.
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Lactose-free cheese brands use the lactase enzyme to break down lactose
Lactose intolerance is a common digestive condition that occurs when the body cannot digest lactose, a sugar found in milk and milk products. This happens when the small intestine does not produce enough lactase, the enzyme responsible for breaking down lactose. As a result, people with lactose intolerance experience unpleasant symptoms such as bloating, diarrhea, and gas after consuming milk or milk products.
Fortunately, there are lactose-free cheese options available for those with lactose intolerance. Lactose-free cheese brands use the lactase enzyme to break down the lactose in milk during the cheese-making process, making it easier for people with lactose intolerance to digest. This ensures that those with lactose intolerance can still enjoy cheese without experiencing any unpleasant symptoms.
In addition to lactose-free cheese brands, there are also naturally low-lactose cheese options. Aged, hard cheeses, such as Swiss, Cheddar, and Parmesan, tend to have very low levels of lactose. This is because, during the maturation process, lactose is converted into lactic acid, reducing the overall lactose content. The longer a cheese has been aged, the less lactose it will contain. For example, Cabot Creamery, a Cheddar producer, states that their naturally aged Cheddar contains 0 grams of lactose. Similarly, Beemster, a Dutch Gouda producer, claims that their Classic Gouda (aged 18 months) and XO Gouda (aged 26 months) are lactose-free.
For those with lactose intolerance, it is important to note that not all cheeses are forbidden. By choosing lactose-free brands or naturally low-lactose cheeses, such as aged, hard cheeses, it is possible to include cheese in the diet without experiencing digestive woes. Additionally, yogurt cheese, made from active yogurt cultures, acidophilus, and bifidus, is another option that is similar in taste and texture to real cheese while being lactose-free.
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Frequently asked questions
Naturally aged cheddar cheese contains 0 grams of lactose. The maturation process of cheese uses up lactose, and the longer a cheese has been aged, the less lactose it will contain.
Other low-lactose cheeses include hard, mature varieties such as Swiss, Parmesan, and Asiago.
Soft cheeses tend to have higher levels of lactose. However, yogurt cheese is a soft cheese option that has less lactose than other soft cheeses due to its culturing process.
Yes, non-dairy cheeses made from soy products are lactose-free. These can mimic the taste and texture of regular cheese, but may not be as flavorful.
Yes, yogurt cheese is made from active yogurt cultures that remove milk sugars during the cheesemaking and aging process. It is a good substitute for those looking for a lactose-free cheese option.
