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While there may not be a wide variety of lactose-free cheese options, some cheeses are naturally low in lactose. During the cheese-making process, the milk is thickened, and the whey (liquid) is drained from the curds (solids). Whey has a higher lactose content than curds, so draining it removes a significant amount of lactose. Soft cheeses, such as Brie, are made from curds with more moisture (whey), resulting in higher lactose levels than hard, dry cheeses like Cheddar. As cheese ages, it loses moisture, reducing its lactose content. Therefore, aged hard cheeses like Parmigiano-Reggiano, Gouda, and Cheddar are considered lactose-free or have negligible lactose levels.
| Characteristics | Values |
|---|---|
| Soft cheeses | Tend to have more lactose than hard cheeses |
| Whey | Has more lactose than curds |
| Hard, aged cheeses | Likely to have very small or non-measurable levels of lactose |
| Examples of hard, aged cheeses | Parmigiano-Reggiano, Cheddar, Pepper, Colby, Monterey Jack, Gouda, Muenster |
| Examples of soft cheeses | Brie, Mozzarella, Ricotta |
| Lactose-free "cheeses" | Soy cheese, rice cheese, cashew cheese, almond cheese, yogurt cheese |
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What You'll Learn
- Soft cheeses like Brie have more lactose than hard cheeses like Cheddar
- Aged cheeses have lower levels of lactose
- Parmigiano-Reggiano, a hard and aged cheese, is virtually lactose-free
- Non-dairy cheese alternatives like soy, rice, and almond cheese are lactose-free
- Lactose-intolerant individuals can still consume cheese in moderation
Soft cheeses like Brie have more lactose than hard cheeses like Cheddar
The longer a cheese is aged, the less lactose it will contain. This is because, during the maturation process, lactose changes into lactic acid. 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. However, some of their other varieties of Gouda that are not aged as long do have traces of lactose.
Hard cheeses like Cheddar are usually aged for longer periods, which is why they tend to have lower levels of lactose. Cheddar can be naturally lactose-free, although this is not always the case. Other hard cheeses that are aged for long periods and are likely to have very small or non-measurable levels of lactose include Parmigiano-Reggiano (typically aged 12 to 24 months) and Romano.
On the other hand, soft cheeses like Brie and Camembert are not aged for as long, which is why they tend to have higher levels of lactose. Brie has a lactose range of 0-2%, while Camembert has a slightly higher lactose content. Other soft cheeses, like mozzarella, are only aged for a few weeks, which is why they tend to have more lactose.
It is important to note that the process of cheese-making also plays a role in the lactose content of the final product. Harder cheeses have the whey drained out of the cheese vat before the curds are packed into cheese forms for pressing. In contrast, softer cheeses like Brie and Camembert don't have their whey removed until after the curds are put into cheese forms, where it will slowly drip out. However, according to Cathy Strange, global executive coordinator of specialty product innovation and development at Whole Foods Market, the exact timing of whey removal does not significantly impact the amount of lactose in the final cheese product.
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Aged cheeses have lower levels of lactose
Hard cheeses, such as Parmesan and Romano, are also naturally lactose-free. This is because hard cheeses have lower moisture content than soft cheeses, and therefore contain less lactose. However, not all aged and hard cheeses are completely lactose-free, and some people with lactose intolerance may still react to them. This may be due to the quality of the cheese, as some hard and aged cheeses may not be true" aged cheeses and may have been aged for a shorter period of time, resulting in higher lactose content. Additionally, other food intolerances, such as gluten sensitivity or FODMAP intolerance, can magnify a lactose intolerance reaction.
Some softer cheeses also have low levels of lactose and can be enjoyed in moderation by those with lactose intolerance. Examples include Muenster (0-1.1% lactose range), Havarti (0.1-2% lactose range), Limburger (2% lactose), Feta (0.5-1.5% lactose), Camembert (0-1.8% lactose range), Brie (0-2% lactose range), and Provolone (0-2.2% lactose range).
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Parmigiano-Reggiano, a hard and aged cheese, is virtually lactose-free
Lactose is a sugar that is naturally found in milk and other dairy products. It is made up of two simpler sugars, glucose and galactose, which can be absorbed and used by the human body. However, some people are unable to digest lactose due to a lack of the enzyme lactase, which is responsible for breaking down lactose into its constituent simple sugars. This condition is known as lactose intolerance and can cause uncomfortable symptoms such as indigestion and bloating.
Hard, aged cheeses like Parmigiano-Reggiano are generally better tolerated by those with lactose intolerance because of their low lactose content. Other examples of naturally lactose-free cheeses include Cheddar, Asiago, and Romano. These cheeses have been aged for extended periods, allowing the lactose to be naturally broken down.
It is important to note that not all Parmigiano-Reggiano cheeses are completely lactose-free. The level of lactose can vary depending on the specific cheese and its production method. Additionally, individuals with lactose intolerance have varying levels of tolerance, and some may still experience symptoms even with low levels of lactose. Therefore, it is always advisable to check the label and consult with a healthcare professional or a local cheesemonger to ensure the cheese is suitable for your dietary needs.
While hard and aged cheeses are generally lower in lactose, there are also other options available for those with lactose intolerance. Fresh and unripened cheeses, such as mozzarella and ricotta, tend to have higher lactose levels. However, there are lactose-free alternatives available, such as lactose-free cream cheese and cottage cheese. Additionally, non-dairy "cheeses" made from soy, rice, cashews, or almonds provide a lactose-free option that mimics the flavour and texture of traditional cheese.
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Non-dairy cheese alternatives like soy, rice, and almond cheese are lactose-free
While there are some cheeses that are naturally lactose-free, such as aged and hard cheeses, those with lactose intolerance may still react to them. This could be due to the quality of the cheese or other food intolerances that can magnify a lactose intolerance reaction. For instance, if one has a gluten sensitivity or FODMAP intolerance.
Non-dairy cheese alternatives are lactose-free and are made from a variety of ingredients, including nuts, soy, and yeast flakes. Some common bases for these cheeses are almonds, cashews, and rice. For instance, Miyoko's Fresh Vegan Mozzarella is a soft and meltable vegan cheese made from starches and coconut oil. Violife Foods is another dairy-free alternative that is also soy-free, gluten-free, lactose-free, nut-free, and preservative-free.
There are also recipes for making vegan cheese at home, such as a vegan feta recipe from One Green Planet that uses an almond base, garlic, and nutritional yeast. This recipe takes a while to make but is worth the wait. Another recipe for vegan mozzarella cheese by Yumsome uses tapioca starch, which gives the cheese its stringy and stretchy qualities.
These non-dairy cheese alternatives are becoming increasingly popular and can be found in supermarkets worldwide. They are a great option for those who are lactose intolerant or vegan and offer a lactose-free, cholesterol-free, and healthy alternative to traditional cheese.
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Lactose-intolerant individuals can still consume cheese in moderation
The aging process of cheese also plays a significant factor in reducing lactose content. As cheese ages, it loses moisture, resulting in lower levels of lactose in the final product. Cheeses aged for longer periods, such as Parmigiano-Reggiano (aged 12 to 24 months), Gouda (matured 18 to 26 months), and Cheddar, are considered to be virtually lactose-free. Therefore, individuals with lactose intolerance can generally tolerate these aged cheeses without experiencing adverse effects.
Additionally, some cheese alternatives are made without dairy and are naturally lactose-free. These include soy cheese, rice cheese, almond cheese, and yogurt cheese. However, it is important to note that these alternatives may not have the same flavor, texture, or melting properties as traditional cheese made with milk.
It is worth mentioning that individual tolerance levels vary among those with lactose intolerance. While some may be able to consume small amounts of cheese without issues, others may need to avoid dairy altogether. It is always advisable to consult with a healthcare professional or a dietitian to determine one's tolerance level and make informed dietary choices.
In summary, while there may not be completely lactose-free cheese, lactose-intolerant individuals can still enjoy cheese in moderation, especially aged hard cheeses with lower lactose content. By being mindful of portion sizes and choosing suitable cheese types, individuals with lactose intolerance can include cheese in their diets without compromising their health or well-being.
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Frequently asked questions
There is lactose-free cheese, but it is harder to find than other lactose-free products like lactose-free milk and ice cream. This is because the cheese-making process naturally removes a lot of lactose, and harder cheeses and aged cheeses tend to have less lactose than softer cheeses.
Hard, aged cheeses like Parmigiano Reggiano, Cabot Cheddar, Pepper Jack, Colby Jack, and Muenster are considered to be nearly lactose-free.
Soft cheeses like Brie tend to have more lactose than hard cheeses. Fresh cheeses are also more likely to contain lactose.
