Frederic Melton
Lactose intolerance is a common condition that affects a significant portion of the global population. It arises when the body's production of lactase, the enzyme responsible for breaking down lactose, decreases over time. While it is not a full-blown allergy, lactose intolerance can cause gastrointestinal distress and uncomfortable symptoms. Fortunately, those affected can still enjoy dairy products in moderation, especially those with low lactose content. This includes hard cheeses like cheddar, which is the focus of this discussion – specifically, whether white cheddar cheese is a low-lactose option.
Is white cheddar cheese low in lactose?
| Characteristics | Values |
|---|---|
| Lactose content | Virtually lactose-free |
| Serving size | Enjoy in moderation |
| Other cheeses with low lactose | Parmesan, Brie, Camembert, Feta, Pepper, Colby, Monterey Jack, Gouda, Muenster, Parmigiano Reggiano, Swiss, Mozzarella |
| Health concerns | Lactose intolerance, lactase non-persistence |
| Health recommendations | Consult with an Accredited Practising Dietitian or experienced health professional |
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What You'll Learn
- Cheddar is a hard cheese, which typically contains little to no lactose
- Lactose is a natural sugar found in dairy products
- Lactose intolerance is not an allergy, but the body's ability to produce lactase decreases with age
- Lactose-intolerant people can usually tolerate small amounts of lactose
- Other low-lactose cheeses include Swiss, mozzarella, and Parmigiano Reggiano
Cheddar is a hard cheese, which typically contains little to no lactose
Cheddar is a hard cheese that typically contains little to no lactose. Hard cheeses like cheddar, as well as matured cheeses like brie, camembert, and feta, contain almost zero lactose because of how they are made. During the cheesemaking process, 90% or more of the lactose in milk is removed along with the whey and water. The curd, which becomes the cheese, can contain a small amount of lactose, but this breaks down over time as the cheese ages. Therefore, cheeses that are aged longer, such as cheddar, will have little to no lactose. For example, Cabot's aged cheddar cheeses contain 0 grams of lactose per serving and are considered lactose-free.
Lactose is a natural sugar found in dairy products that can upset the digestive system of those with lactose intolerance or lactase non-persistence. However, most people with these conditions can tolerate dairy products that are naturally low in lactose. In addition to hard cheeses, Greek and Icelandic-style yogurts, lactose-free milk, and butter, cream, and cream cheese are also low-lactose options.
It is important to note that not all cheese is created equal, and the amount of lactose can vary depending on the type of cheese and how it is made. Soft, fresh, and processed cheeses, such as cottage cheese, ricotta, and burrata, contain significantly more lactose than hard cheeses, but still less than milk. Therefore, those with lactose intolerance or lactase non-persistence may need to be cautious of their cheese intake, especially when it comes to soft, spreadable, or fresh cheeses.
However, it is not necessary to completely cut out dairy from the diet. According to the Australian Dietary Guidelines, those with lactose intolerance may be able to handle up to 250 ml of milk per day if it is spread out in small amounts throughout the day and consumed with other foods. Additionally, it may be possible to gradually increase milk intake over time to build up tolerance. It is always recommended to consult with a healthcare professional for guidance tailored to your specific needs.
By understanding the lactose content of different cheeses and dairy products, those with lactose intolerance or lactase non-persistence can make informed choices about their dairy consumption and still enjoy the taste of cheese without the uncomfortable symptoms associated with lactose intolerance.
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Lactose is a natural sugar found in dairy products
Yoghurt is a good option for lactose-intolerant people as it contains helpful bacteria that break down lactose. The lactose content in yoghurt decreases each day, even in the fridge, as the natural bacteria present in yoghurt use up the lactose for energy. Greek and Icelandic-style yoghurts are particularly good options for those avoiding lactose.
Hard cheeses, such as cheddar, colby, Swiss, mozzarella, and Monterey Jack, are also virtually lactose-free. During the cheesemaking process, 90% or more of the lactose in milk is removed along with the water and whey. The remaining lactose is then fermented into lactic acid. As a result, hard cheeses contain less than one gram of lactose per 1.5-ounce serving. Aged cheeses, such as Parmigiano Reggiano, are also virtually lactose-free.
On the other hand, soft, fresh, and processed cheeses, such as cottage cheese, ricotta, and burrata, contain significantly more lactose than hard cheeses, although still far less than milk.
It is important to note that lactose intolerance is not an allergy, and it is likely that some adults who believe they are lactose intolerant are actually lactase non-persistent. Lactase non-persistence occurs when the body's production of lactase, the enzyme that breaks down lactose, decreases with age. While lactose intolerance is incurable, many people may be able to improve their condition by ingesting small amounts of low-lactose dairy over time.
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Lactose intolerance is not an allergy, but the body's ability to produce lactase decreases with age
Lactose intolerance is a condition where the body is unable to digest significant amounts of lactose, a sugar found in milk and other dairy products. It is caused by a deficiency of the enzyme lactase, which breaks down lactose in the small intestine. Lactose intolerance is not a food allergy, as it does not involve the immune system. Instead, it is a digestive condition that causes unpleasant symptoms, including bloating, diarrhea, and gas, when lactose-containing dairy products are consumed.
The severity of lactose intolerance symptoms can vary depending on the amount of lactose consumed and the individual's lactase production. While some people with lactose intolerance may be able to tolerate small amounts of lactose without experiencing symptoms, others may need to avoid dairy products entirely. The good news is that there are many lactose-free and low-lactose dairy options available, such as aged cheddar cheese, which has zero grams of lactose per serving.
The prevalence of lactose intolerance varies among different populations, with the lowest rates found in populations that have historically depended on unfermented milk products as a major food source, such as those of Northern European descent. In contrast, lactose intolerance is more common in Asian Americans, African Americans, Mexican Americans, and Native Americans. This variation is due to genetic differences in the LCT gene, which provides instructions for making the lactase enzyme.
Over time, the body's ability to produce lactase can decrease, leading to a condition called lactase non-persistence. This is a normal part of aging and is influenced by the decreasing activity of the LCT gene after infancy. However, some individuals may experience secondary lactose intolerance due to damage to the small intestine caused by injury, surgery, infection, or chronic diseases. This type of lactose intolerance may not be permanent, and individuals may regain their ability to digest lactose if the small intestine recovers its function.
Managing lactose intolerance involves finding a balance in one's diet. While some people may need to avoid dairy products entirely, others may be able to include small amounts of lactose in their diet without experiencing symptoms. Hard and mature cheeses, such as cheddar and Parmesan, as well as yogurt, are good options for those with lactose intolerance as they contain very little to no lactose. Additionally, lactose-free products and lactase supplements can help individuals with lactose intolerance enjoy dairy products without experiencing unpleasant symptoms.
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Lactose-intolerant people can usually tolerate small amounts of lactose
Lactose intolerance is not an allergy, but a condition where the body's production of lactase, the enzyme that breaks down lactose, decreases with age. It is believed that more than 65% of the global population has some level of lactose intolerance, with rates varying across different communities. The good news is that lactose-intolerant individuals can usually tolerate small amounts of lactose.
Hard cheeses, such as cheddar, are naturally low in lactose. During the cheesemaking process, most of the lactose is removed along with the whey. The remaining lactose in hard cheeses is less than one gram per 1.5-ounce serving, and it breaks down further as the cheese ages. This means that aged hard cheeses like cheddar, as well as Pepper, Colby, Monterey Jack, Gouda, and Muenster, are considered lactose-free, with zero grams of lactose per serving.
Matured cheeses like Brie, Camembert, and Feta also contain almost zero lactose due to the way they are made. Additionally, yogurt is another option for lactose-intolerant individuals, as it contains helpful bacteria that break down lactose over time, even when stored in the fridge. Greek and Icelandic-style yogurts are particularly good choices.
While soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain more lactose than hard cheeses, they still have far less lactose than milk. Lactose-intolerant individuals can also try gradually increasing their milk intake to build up their tolerance, starting with small amounts and monitoring their body's reaction. It is recommended to consult with a dietitian or health professional for tailored guidance.
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Other low-lactose cheeses include Swiss, mozzarella, and Parmigiano Reggiano
White cheddar cheese is low in lactose, and so are other cheeses like Swiss, mozzarella, and Parmigiano Reggiano. When cheese is made, the curds (which eventually become cheese) are separated from the whey, which contains most of the lactose and is removed. The curds can contain a small amount of lactose, but it breaks down over time as the cheese ages. Cheddar and mozzarella are aged longer, resulting in little to no lactose.
Aged, hard cheeses have less sugar and lactose, making them easier to digest. Common softer, creamy cheeses also contain low levels of lactose. People who are lactose intolerant can aim for cheeses with 0 to a little over 3% lactose that can be well-tolerated when eaten in moderation. Eating ingredients with high levels of lactose can cause digestive issues like bloating, gas, cramping, and stomach pain for those who are lactose intolerant.
Swiss cheese is a semi-hard cheese with a low lactose content. It is usually made with cow's milk and has a mild, slightly nutty flavour. Mozzarella, a popular cheese for pizzas and pastas, is also aged longer and has little to no lactose. Parmigiano Reggiano, or Parmesan, is another hard cheese with a long ageing process, resulting in minimal lactose content.
So, for those who are lactose intolerant, these low-lactose cheeses can be enjoyed in moderation without causing digestive woes.
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Frequently asked questions
Yes, white cheddar cheese is low in lactose. Cheddar is a hard cheese, and hard cheeses are known to be low in lactose. The longer a cheese is aged, the lower the lactose content, and cheddar is aged for a long time.
Other hard cheeses like Parmesan, Swiss, and mozzarella are low in lactose. Aged cheeses like Parmigiano Reggiano are also low in lactose.
Yoghurt, butter, cream, and cream cheese are all low in lactose.
