The Relationship Between Lactose And Whey
Most of the lactose is found in whey, which is the liquid that is separated from solid cheese curds during the cheesemaking process. As cheese ages, it loses even more whey. The longer a cheese has been aged, the less lactose will remain in the final product.
Cheese with low or non-measurable lactose levels can be found in most cheese stores. Varieties include aged gouda, aged cheddar, Parmigiano-Reggiano, grana Padano, Mimolette, and romano.
Know Your Lactose Limit
If you’re lactose intolerant, you can still eat foods with lactose — in moderation. The key is to know your limit. Keep a food diary, write down when, what, and how much you ate, and how it made you feel. You should see a pattern emerge and you will learn how much or how little lactose you can have. Then, stick to your limit.
What Is Lactose Intolerance
Lactose intolerance is a very common digestive problem. In fact, it affects around 75% of the worlds population .
Interestingly, its most prevalent in Asia and South America, but much less common in parts of the Western world like North America, Europe and Australia .
Those who have it dont have enough of an enzyme called lactase. Produced in your gut, lactase is needed to break down lactose, the main sugar found in milk.
Without lactase, lactose can pass through your gut undigested and cause unpleasant symptoms like nausea, pain, gas, bloating and diarrhea .
Fear of developing these symptoms can lead people with this condition to avoid foods that contain lactose, such as dairy products.
However, this isnt always necessary, as not all dairy foods contain enough lactose to cause problems for people with an intolerance.
In fact, its thought that many people with an intolerance can eat up to 12 grams of lactose at a time without experiencing any symptoms .
To put that in perspective, 12 grams is the amount found in 1 cup of milk.
Additionally, some dairy foods are naturally low in lactose. Below are 6 of them.
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So What Cheeses Can Lactose
Using lactose percentages composed and collected by the aptly named “Steve Carper’s Lactose Intolerance Clearing House” , here are some of the most LII-friendly cheeses on the market. Remember, you want to get below 5 grams of sugar per serving, or in these terms, at or below the 2-3% lactose range. For reference, whole milk has a lactose average ranging from 3.7-4.8%.
Introduction: Why I Eat A Dairy
Thump. Thump. ThumpTHUMP-thump. Thump.
About a year ago, I was experiencing some strange health issues. I felt sluggish, my digestive system was not happy, and the constant thump-THUMP-thumping heart palpitations were unnerving to say the least.
So, after ruling out any dangerous cardiac conditions, I went to see a naturopath for the first time. When she suggested I remove dairy from my diet to see if it made a difference, I admit I had a hard time believing that dairy could be the culprit. But I was willing to try anything. Studies show that 60% of adults have some level of lactose intolerance, so maybe it wasnt that far-fetched after all.
And sure enough, my symptoms ceased. I felt clearer, lighter, less gastric pain, and my heartbeat returned to normal. Over the course of the year, Ive challenged the theory, and whenever I eat certain kinds of dairy cheese, in particular the palpitations return.
At first, remarkably, I was fine with eliminating dairy. I just wanted to feel better. But then, the reality of a dairy-free diet set in. The stuff is in everything! Especially delicious things!
Worst of all was giving up cheese. This girl really loves her cheese. And as a vegetarian, I must say that cutting the dairy from my diet has been far more difficult than giving up meat ever was.
But, man. There are times when nothing compares to a big, cheesy plate of amazingness. Lasagna, macaroni and cheese, pizza, frickin grilled cheese. Whimper.
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And These Are The Cheeses That Are Generally Higher In Lactose
In general, fresh, wet cheeses like ricotta and cream cheese have higher levels of lactose, Strange says. These same cheeses also tend to contain higher amounts of whey, Joey Wells, senior principal product development and innovation expert for global specialty at Whole Foods Market, tells SELF. Even though they technically have more lactose than their aged counterparts, they still don’t have very much. For example, cottage cheese contains about 3 grams of lactose per serving while cream cheese contains only 1 gramnot that much more than what’s in those harder, aged cheeses. But again, we’re talking suggested serving sizes here, which isn’t always how people realistically consume cheese. Just saying.
Strange explains that the process for making fresh cheeses like ricotta and mozzarella is much faster than their aged counterparts, which means they retain more whey and have less time to convert lactose into lactic acid. They’re also usually wetter than their low-lactose counterparts because the whey hasn’t had long enough to fully drain off.
Dairy Foods That Are Naturally Low In Lactose
People with lactose intolerance often avoid eating dairy products.
This is usually because they are concerned that dairy may cause unwanted and potentially embarrassing side effects.
However, dairy foods are very nutritious, and not all of them are high in lactose.
This article explores 6 dairy foods that are low in lactose.
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Miyokos Smoked English Farmhouse
This cashew-based cheese was made for the cheese plate. Cut yourself a wedge and prepare for an intense flavoryoure first hit with a sharpness thats countered with a creamy smokiness that lingers on your tongue. Like all solid relationships, this dairy-free cheese is well-rounded . Opt for this cheese wheel when you want to impress or simply treat yourself to a bit of indulgence.
How Much Lactose Does Cheddar Contain
In the past England was the only country where they made cheddar, but there are many other countries that manufacture this type of cheese today. Luckily, cheddar has only trace levels of lactose. It is confirmed this popular cheese contains less than 0.5 grams lactose. Usually, most aged cheeses have low amounts of lactose. Cheddar is a natural and aged cheese that can be consumed by people with lactose intolerance. Normally, during the whole process of cheese making most of the lactose is being drained off due to the whey. There might be a small amount in the curd but it starts changing to lactic acid as the cheese begins aging. Turns out, the lactose content is connected with the cheesemaking process. When you make your own cheese the whey ordinarily has more lactose than the curds. That is why it will be better if you carefully drain the whey from the curds. In this way you will remove at least a bit of the lactose. Cheddar becomes dry and hard, which is a good thing because soft cheeses tend to contain more lactose than hard cheeses. The cheese loses more moisture as it starts aging. The longer the cheese ages, the less lactose is the final product likely to contain. If you have any concerns you can ask how long the cheddar cheese has been aged before you actually approach to buying it.
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The Best Ways To Eat Mozzarella Cheese
If youre able to tolerate the tiny amounts of lactose in mozzarella cheese, then you probably love all the delicious foods that contain mozzarella. Some of the best dishes with mozzarella are Caprese salad, pizza from literally anywhere, and even mozzarella cheese sticks. Because its such a mild-flavored cheese, mozzarella goes great in almost any dish. If youre a pasta lover, add mozzarella to your next noodle dish, to your lasagna, and even to your meat and cheese trays. Its delightful no matter how you eat it.
Why Is Cheese Terrible For Lactose Intolerance
Before getting into how Kraft is a miracle for lactose intolerant people, lets learn why cheese is terrible for you in the first place.
Cheese contains milk, and milk contains lactose.
What is lactose?
Lactose is a sugar found in milk and dairy products.
Our small intestines typically have an enzyme called lactase that can break down these sugars and absorb them.
If you are lactose intolerant, your body cant break lactose down.
So what?
It means that the leftover lactose goes to your colon, makes friends with the bacteria, and wreaks all sorts of havoc on its way out. Think bloating, gas, and diarrhea all that fun stuff!
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Causes Of Lactose Intolerance
Lactose intolerance occurs when your small intestine doesn’t produce enough of an enzyme to digest milk sugar . Normally, lactase turns milk sugar into two simple sugars glucose and galactose which are absorbed into the bloodstream through the intestinal lining.
If you’re lactase deficient, lactose in your food moves into the colon instead of being processed and absorbed. In the colon, normal bacteria interact with undigested lactose, causing the signs and symptoms of lactose intolerance.
There are three types of lactose intoleranceprimary, secondary, and congenital or developmental. Different factors cause the lactase deficiency underlying each type.
Make Better Cheese Choices
With lactose intolerance, you can still eat cheese, but choose carefully. Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese or feta cheese made from goat or sheep’s milk. Certain types of cheeses — especially soft or creamy ones like ricottta and cream cheese — are higher in lactose. If you want to avoid dairy completely, try lactose-free and dairy-free cheeses.
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How To Make Fresh Lactose
If you want to make lactose-free mozzarella at home, youll need a few things to get started. The basic ingredients are milk, salt, rennet, and citric acid. Youll also need a large pot, cheesecloth, food-safe rubber gloves, and a thermometer. Of course, you need to use lactose-free milk in order to produce lactose-free mozzarella. But this is basically the key. You find lactose-free milk in almost every grocery store. It is available from Lactaid, a brand specialized in lactose-free products, but also many other brands produce lactose-free milk.
Add your fresh lactose-free mozzarella to salads, wrap it in meat, or throw it on a pizza. The possibilities are endless.
What Cheese Can You Eat When You Are Lactose Intolerant
The fresher the cheese, the more lactose. So, the best kinds to eat when you are lactose intolerant are aged, harder cheeses because portions of the lactose turn into less harmful lactic acid during the aging process. Some of the lactose is also separated and drained off with the whey.
If you are lactose intolerant you can also enjoy a serving of fresh, unripened cheese because part of the lactose converts to lactic acid.
When a serving of cheese has less than 5 grams of sugar, that means it is at or below the 2 to 3 percent lactose range, making it okay for lactose intolerant individuals to include it in their diet. Just remember not to overdo it.
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Safe Cheeses For Lactose Intolerant Individuals
There are 10 types of cheese that are safe for lactose intolerant individuals to consume . As a general rule of thumb, the fresher the cheese, the more lactose it contains. That means its safer to consume aged and hard cheeses. During the aging process, some lactose is separated and drained off with the whey, which reduces the lactose percentage.
High-fat dairy is a good option because the fats slow the release of sugars, which can be a beneficial effect for those with reduced lactase enzyme release. The slower the release, the less absorbed and the more time your body has to produce the required enzyme. Fermentation of dairy is beneficial as the lactose is digested by the bacteria in the process, says Jennifer.
Remember, lactose is the naturally occurring disaccharide sugar found in milk. Cheese with a sugar content of 5 grams per serving or higher is going to be difficult for someone with lactose intolerance to digest. You can find the lactose in cheese by looking at the lactose range or the grams of sugar under the Nutrition Facts label of the brand.
Certain cheeses naturally have a lower lactose percentage, explains Jennifer. This includes hard and matured cheeses such as cheddar, Edam, Swiss, mozzarella, and brie, explains Jennifer. These cheeses contain no lactose and are typically well tolerated by people with lactose intolerance.
- Muenster: 0%-1.1% lactose range
- Camembert: 0%-1.8% lactose range
- Brie: 0%-2% lactose range
- Cheddar: 0%-2.1% lactose range
Does This Mean Lactose
Not quite. The fresher the cheese, the more lactose. That’s bad. For the most part, though, aged, harder cheeses will have varying portions of their lactose turned into less harmful lactic acid by the time it reaches the charcuterie platter. That’s good. In addition, during the aging process, some lactose is separated and drained off with the whey, which brings the lactose percentage down with it. Also good.
Generally, if you are sensitive, you never want a cheese with a sugar content approaching 5 grams per serving, at the very least. There are myriad cheeses out there that fit the bill, and come in way under 5 grams of sugar per serving. Some of these cheeses have barely measurable amounts.
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What Makes Cabot Cheeses Naturally Lactose
To start, its important to know that lactose is simply the natural sugar found in milk. To understand how cheese becomes lactose-free, first look to the cheesemaking process. To begin, curd is separated from whey . The curd eventually becomes cheese and the whey is removed . The small amount of lactose that remains in the curd breaks down over time as the cheese ages, resulting in an aged cheese thats naturally lactose-free. So, cheeses that undergo this natural aging process like cheddar contain little to no lactose.
Meal Planning Made Easy
How To Prepare Lactose
Cheddar sauce is one of the easiest and most commonly used supplement and it can be added to a variety of meals. If it is prepared the right way, this sauce becomes mild, creamy and kids-friendly. You may try it with nachos, beef sandwiches, baked potatoes, steamed vegetables, etc. Supposing you want to prepare the perfect lactose-free cheddar sauce, you will first need to combine a cup of milk and some flour. You should use a bigger saucepan so that you can stir it well, add salt and start boiling over medium heat. But it is really important to stir it frequently. Then, you should remove the saucepan from the heat and add some cheddar cheese and pepper. Finally, you can bring it back to the heat but you should not stop stirring it until the cheddar cheese is completely melted. Some prefer to consume it with pasta, others think it goes better with fries or broccoli. It simply depends on your food preferences. Cheddar sauce is used in the English cuisine, but it is well-known in the whole world. Many chefs refer to it as one of the main and the so-called âmother saucesâ.
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Is American Cheese Lactose Free
4.1/5cheesesAmerican cheesecheeselactose
Similarly, you may ask, what cheese has no lactose?
Cheeses that are low in lactose include Parmesan, Swiss and cheddar. Moderate portions of these cheeses can often be tolerated by people with lactose intolerance . Cheeses that tend to be higher in lactose include cheese spreads, soft cheeses like Brie or Camembert, cottage cheese and mozzarella.
Also, is there lactose in Parmesan cheese? Cheese with trace levels Natural, aged cheese can be digested by many people with lactose intolerance. During the cheese making process, most of the lactose is drained off with the whey . Only trace amounts of lactose remain.
Similarly, how much lactose is in American cheese?
American: 1.6-5.2% lactose range. Velveeta: Approx. 9.3% average lactose. American : 0-14.2% lactose range.
Is there lactose in feta cheese?
Feta cheese is not lactose-free but it contains less lactose than other dairy products and typically is consumed in small portions, limiting the amount of lactose consumed. Feta cheese is a cultured cheese that contains enzymes that help break down the lactose naturally.
What Types Of Cheese Should Lactose Intolerant Individuals Totally Avoid
Fresh cheese or cheese with curds have a high lactose percentage.
Cream cheeses are the highest in lactose and most likely to trigger symptoms, explains Jennifer. The lactose from low-fat cheeses are absorbed more quickly, and therefore low-fat cheese may also trigger some sensitive people. Low-fat cream cheese is undoubtedly the worst.
Other types of cheese to avoid:
- Ricotta: 0.2%-5.1% lactose range
- Colby: 1.6%-5.2% lactose range
- American: 1.6%-5.2% lactose range
Keep in mind that some people with lactase deficiency simply cannot tolerate any milk products without discomfort. Be cautious when consuming dairy products, and always consult with your nutritionist or doctor before making any food decisions youre not sure about. Theres still dairy-free milk in the meantime.
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Probiotics For Lactose Intolerance
For some people, probiotics can ease symptoms of lactose intolerance. Probiotics are live microorganisms, usually bacteria, that restore the balance of “good” bacteria in your digestive system. They can be found in foods like yogurt or kefir — probiotic-rich milk — as well as dietary supplements. Check with your doctor to see if probiotics might help you.
Goat’s Milk And Lactose
Goat’s milk is thought to have slightly less lactose than milk from cows. Whether or not the amount of lactose is low enough to make goat’s milk easier to digest for people with lactose intolerance is debatable and depends on the person.
There is another reason that goat’s milk might be easier to digest that has nothing to do with lactose. Goat’s milk is naturally homogenized, meaning the fat globules are small and remain suspended in the milk rather than separating out. This makes the milk easier for humans to digest. In cow’s milk, the fat globules are large enough that they can be hard to digest.
It’s important to note that many types of cheese are naturally low in lactose or have non-measurable amounts of lactose, whether they’re made with goat, cow, or sheep’s milk.
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