ARE you one of the unlucky ones cursed with lactose intolerance? Do you miss having dairy, even though it usually means you have to risk a visit to the toilet every few hours?
Well, you may be in luck. Apparently, there are cheeses that can be consumed by the lactose intolerant.
But wait, is that true?
Verdict:
TRUE
Yes, there are cheeses that are truly lactose-free, and many more that contain such low amounts of lactose that they can be safely enjoyed by people with lactose intolerance.
To understand which cheeses are lactose-free, it's important to know how cheese is made.
Cheese production begins by adding a coagulant to milk, typically rennet, though some cheesemakers use acid or bacterial cultures instead.
This causes the milk to separate into curds (solids) and whey (liquid).
Most of the lactose present in milk is in the whey, which is then drained away from the curds.
The curds are then pressed, salted and shaped (usually wheels) into cheese and then left to age.
Depending on the cheese, the ageing process usually takes anywhere between a few weeks to several years.
The ageing process breaks down any remaining lactose that could be leftover in the cheese.
Truly lactose-free cheeses include many aged hard cheeses that have been aged for eight months or longer.
Hard cheeses such as aged cheddar, Colby, Swiss, mozzarella and Monterey Jack are virtually lactose-free.
Aged cheeses such as Parmigiano Reggiano are virtually lactose-free, with less than 1 milligram of lactose per 100 grams.
Muenster cheese also contains 0 grams of lactose per serving and is considered to be nearly lactose-free.
A good rule of thumb is to be aware of how long a cheese has been aged - if it's aged for eight months or longer, it's likely a safe option.
Low-lactose cheeses that are not completely lactose-free but still safe for most people with lactose intolerance include certain soft-ripened cheeses.
Brie contains 0% to 2% lactose depending on the type of milk used, whilst Camembert cheese falls in the 0% to 1.8% lactose range.
Gouda has a lactose range of 0% to 2.2%.
However, fresh cheeses like feta are significantly higher in lactose than some of the hard cheeses, containing approximately 4.1% lactose.
According to studies, most lactose-intolerant people can consume 12 grams of lactose in a serving, which means even some higher-lactose cheeses can be tolerated in small amounts.
Not to mention, dairy-free vegan cheeses exist and all are completely lactose-free as they contain no dairy whatsoever.
Whether you prefer aged hard cheeses with virtually no lactose or plant-based alternatives, there are plenty of options available for those with lactose intolerance.
References:
1. https://www.everydayhealth.com/nutrients-supplements/what-cheese-has-no-casein-or-lactose/
2. https://www.healthline.com/nutrition/dairy-foods-low-in-lactose
