Patrick Oconnell
Lactose intolerance affects a large number of people worldwide, and it can be a struggle to find tasty treats that don't cause discomfort. Lactose is a sugar found in milk, and it is broken down by the enzyme lactase. While there is no perfect cheese for lactose intolerant people, there are several types of cheese that are naturally low in lactose and can be enjoyed in moderation.
| Characteristics | Values |
|---|---|
| Lactose-free cheeses | Gorgonzola, Asiago, Fiore Sardo, Taleggio, Parmesan, Muenster, Cheddar, Colby, Swiss, Mozzarella, Monterey Jack, Gouda, Provolone, Blue Cheese, Parm |
| Lactose content | 0 to 3% |
| Sugar content | Less than 5 grams per serving |
| Aging | Aged cheeses have lower lactose content |
| Whey | Most of the lactose is in the whey, which is separated from the curds during the cheesemaking process |
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What You'll Learn
- Aged cheeses, like Parmesan, are lactose-free
- Cheddar, Colby, Swiss, mozzarella and Monterey Jack are virtually lactose-free
- Lactose-intolerant people can eat some cheeses in moderation
- Lactose-free cheeses are made the same way as other cheeses
- Lactose is a sugar found in milk, which is broken down by lactase
Aged cheeses, like Parmesan, are lactose-free
Lactose intolerance is a common digestive condition that occurs when the body lacks the enzyme lactase, making it difficult to digest lactose, the sugar found in milk and other dairy products. Fortunately, this doesn't mean that those with lactose intolerance have to give up cheese entirely. In fact, many cheeses are naturally low in lactose or even lactose-free.
Parmesan, or Parmigiano Reggiano, is an aged cheese that falls into this category. It has less than 1 mg of lactose per 100 grams, making it a safe choice for those with lactose intolerance. Other aged cheeses, such as Cabot's naturally-aged cheddars, also fall into this category, with 0 grams of lactose per serving.
In addition to Parmesan and aged cheddars, there are several other cheeses that are naturally low in lactose. These include hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack, which are considered "virtually lactose-free". Other options include Muenster, with a 0-1.1% lactose range, and provolone, with a 0-2.1% lactose range.
When choosing a cheese, it's important to read the nutrition label and look for the sugar content. Lactose is a sugar, so cheeses with no sugar listed on the label will have nearly no lactose. However, it's worth noting that there are other sugars in cheese, so a sugar-free option may not be the most flavourful choice.
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Cheddar, Colby, Swiss, mozzarella and Monterey Jack are virtually lactose-free
Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which is responsible for breaking down lactose into its simpler sugars. This makes it difficult to digest lactose, a sugar found in milk, cheese, and other dairy products. However, this does not mean that people with lactose intolerance have to give up cheese entirely.
Hard cheeses such as Cheddar, Colby, Swiss, mozzarella, and Monterey Jack are virtually lactose-free. This is because, during the cheesemaking process, most of the lactose present in milk is separated from the curds, which eventually become cheese, and removed with the whey. The remaining lactose then breaks down further as the cheese ages. Cheddar, Colby, Swiss, mozzarella, and Monterey Jack are aged longer, resulting in little to no lactose content.
In addition to these hard cheeses, there are several other types of cheese that are suitable for people with lactose intolerance. These include aged cheeses such as Parmigiano Reggiano, Parmesan, and Cabot Cheddars, which are considered virtually lactose-free. Other cheeses with low lactose content include Muenster, with a 0-1.1% lactose range, Provolone, with a 0-2.2% lactose range, Gouda, with a 0-2.2% lactose range, and Blue Cheese, with a 0-2.5% lactose range.
While these cheeses are generally well-tolerated by people with lactose intolerance, it is important to remember that individual tolerance levels may vary. People with lactose intolerance can also consider taking lactase supplements shortly after consuming dairy to help alleviate any potential symptoms. Additionally, it is recommended to stick to the serving sizes and enjoy these cheeses in moderation.
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Lactose-intolerant people can eat some cheeses in moderation
Lactose intolerance is a digestive condition caused by the body's inability to produce the enzyme lactase, which is responsible for breaking down lactose, a sugar found in milk and other dairy products. While this condition may seem restrictive, lactose-intolerant individuals can still enjoy cheese in moderation, especially those with lower lactose content.
The good news for cheese lovers is that many types of cheese are naturally low in lactose or have reduced lactose content due to the production process. During cheesemaking, the curds and whey are separated, with most of the lactose remaining in the whey. The curds, which form the cheese, can still contain small amounts of lactose, but this breaks down over time as the cheese ages. Thus, aged cheeses tend to have lower lactose levels, making them a better option for lactose-intolerant individuals.
When selecting cheeses, it is advisable to aim for those with 0 to 3% lactose, which can typically be tolerated in moderation. Examples of cheeses with low lactose content include:
- Muenster: A semi-soft cheese with a mild and slightly nutty flavour, typically made with cow's milk, has a lactose range of 0-1.1%.
- Cheddar: A nutty and crumbly cheese that is versatile and works well in various dishes, has a lactose range of 0-2.1%.
- Provolone: A buttery cheese often sold smoked, perfect for sandwiches and casseroles, with a lactose range of 0-2.1%.
- Gouda: A slightly sweet cheese that can be enjoyed in grilled cheese sandwiches or on a cheese platter, falls within the 0-2.2% lactose range.
- Parmesan: An aged cheese that adds tanginess to dishes like spaghetti and scrambled eggs, has a lactose range of 0-3.2%.
Additionally, other cheeses that are generally well-tolerated by lactose-intolerant individuals include gorgonzola, asiago, fiore sardo, and taleggio. It is worth noting that blue cheeses may pose an issue for some due to mould allergies.
While enjoying these cheeses, it is important to be mindful of serving sizes and to avoid overconsumption, as excessive amounts may still trigger discomfort. Lactose-intolerant individuals can also consider taking lactase supplements shortly after consuming dairy to alleviate potential symptoms.
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Lactose-free cheeses are made the same way as other cheeses
Lactose-free cheeses are made in the same way as other cheeses. The process of making cheese involves separating the curd, which becomes the cheese, from the whey, which contains most of the lactose. The curd can contain a small amount of lactose, but this breaks down as the cheese ages. This means that hard, aged cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are virtually lactose-free.
The longer a cheese is aged, the less lactose it will contain. Cheeses aged for eight months or longer are likely to be safe options for people with lactose intolerance. In fact, the Italian Ministry of Health has established that cheese products can only be labelled as "lactose-free" if they contain less than 0.1 grams of lactose per 100 grams.
Some specific examples of cheeses that are naturally lactose-free include Cabot Cheddars, which contain 0 grams of lactose per serving, and Parmigiano Reggiano, which contains less than 1 mg of lactose per 100 grams. Other lactose-free cheeses include provolone, gouda, blue cheese, parmesan, gorgonzola, asiago, fiore sardo, and taleggio.
It's important to note that lactose intolerance is different from a milk protein allergy, which is a much more severe immune response to milk proteins. Lactose intolerance is caused by a lack of the enzyme lactase, which is needed to break down lactose, a sugar found in milk and other dairy products. People with lactose intolerance can often tolerate small amounts of lactose and can manage their symptoms by taking lactase supplements and drinking plenty of water.
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Lactose is a sugar found in milk, which is broken down by lactase
The cheesemaking process involves separating the curds, which become cheese, from the whey, which contains most of the lactose. The curds can contain small amounts of lactose, but this breaks down over time as the cheese ages. This means that aged cheeses tend to have lower lactose levels. The Italian Ministry of Health has established that cheese products with less than 0.1 grams of lactose per 100 grams can be labelled as "lactose-free".
Hard cheeses, such as Cheddar, Colby, Swiss, Mozzarella, and Monterey Jack, are considered virtually lactose-free. Aged cheeses like Parmigiano Reggiano and Parmesan also fall into this category. These cheeses have less than 1 gram of lactose per 1.5-ounce serving. Other cheeses with low lactose levels include Muenster (0-1.1% lactose range), Provolone (0-2.1% lactose range), and Gouda (0-2.2% lactose range).
For those with lactose intolerance, it's important to note that consuming lactose-free or low-lactose cheeses in moderation is typically well-tolerated. Additionally, there are over-the-counter lactase supplements that can be taken after consuming dairy to help alleviate any discomfort.
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Frequently asked questions
Some cheeses that are naturally lactose-free include:
- Parmigiano Reggiano
- Parmesan
- Cheddar
- Mozzarella
- Monterey Jack
- Colby
- Swiss
- Gouda
- Muenster
- Gorgonzola
- Asiago
- Fiore sardo
- Taleggio
Lactose-free cheeses are typically aged, hard cheeses, which have a lower sugar content.
During the cheesemaking process, curds are separated from the whey, which contains most of the lactose. Aging then breaks down any remaining lactose, so the longer a cheese is aged, the less lactose it will contain.
The easiest way to check if a cheese is lactose-free is to read the Nutrition Facts panel. If there is no sugar listed, there is likely no lactose in the cheese.
While aged, hard cheeses are generally lower in lactose, it's important to stick to the serving size and enjoy in moderation. Additionally, some people may be allergic to the molds used in certain cheeses, such as blue cheese, so it's important to be mindful of any other allergies or intolerances when choosing a lactose-free cheese.
