I think I’ve touched on the subject of lactose intolerance before, but it warrants additional discussion. I’m lactose intolerant, so it’s been determined by my physician, but there are some cheeses I seem to tolerate better than others. So, curious one that I am, I went Online to see what I could find.
There seems to be consensus that the age of the cheese has direct bearing on tolerance. Generally, the older the cheese, the less lactose it has.
Why? Let’s back up a bit and consider the cheese-making process. Most of the lactose found in cheese is removed with the whey during the processing. Aged cheeses contain almost no lactose.
As the major sugar in milk, lactose is the main food source for the various species of Lactobacillus used in making most cheese. These bacteria, which are also responsible for sourdough bread, yogurt, kimchee and dozens of other fermented foods, turn lactose into lactic acid, which is easily digested by humans, even those who are lactose intolerant.
There seems to be consensus that the age of the cheese has direct bearing on tolerance. Generally, the older the cheese, the less lactose it has.
Why? Let’s back up a bit and consider the cheese-making process. Most of the lactose found in cheese is removed with the whey during the processing. Aged cheeses contain almost no lactose.
As the major sugar in milk, lactose is the main food source for the various species of Lactobacillus used in making most cheese. These bacteria, which are also responsible for sourdough bread, yogurt, kimchee and dozens of other fermented foods, turn lactose into lactic acid, which is easily digested by humans, even those who are lactose intolerant.
The longer a cheese is aged, the more its lactose is consumed by the bacteria. I found this information in an article written by Jason Horn, a former editorial intern at CHOW. Horn reported a finding by food science professor Scott Rankin at the University of Wisconsin-Madison, that most of the lactose is gone from cheese after it has aged 90 days.
Processed cheese, Horn reports, has the most lactose. Christine Gerbstadt, a dietitian for the American Dietetic Association, points out that Velveeta has 9.3 percent lactose, which is almost as much as in whole milk. Not only is Velveeta not an aged cheese, but it also contains added lactose-laden milk solids.
Fresh and/or cheese that has not been aged, such as queso fresco, farmer’s cheese, some mozzarella, paneer, cottage cheese and cream cheese, contain the second greatest quantities of lactose. These are almost certain to cause an intolerance.
As a general guide, the harder the cheese, the more likely it is to be aged, and the lower the lactose. So, an 8-month aged, hard Parmesan will contain less lactose than would a softer, younger Parmesan.
When shopping for cheese, take a peek at the nutritional facts on the label. If the amount of sugars listed is 0 grams, it does not contain lactose. If you’re still in doubt, simply contact the manufacturer.
If you just can’t wait to go through all of that, try a hard cheese like Parmesan, which has virtually no residual lactose, or a sharp, aged Cheddar. If no reaction, then enjoy! If you do have a reaction then perhaps you have a MILK allergy and in that case, best to stay away from cheese of any age.
I urge you to take the time to figure it out, or consult with your local cheesemonger. Being able to include nutritious and good tasting cheese in your diet is worth the experimentation.
Processed cheese, Horn reports, has the most lactose. Christine Gerbstadt, a dietitian for the American Dietetic Association, points out that Velveeta has 9.3 percent lactose, which is almost as much as in whole milk. Not only is Velveeta not an aged cheese, but it also contains added lactose-laden milk solids.
Fresh and/or cheese that has not been aged, such as queso fresco, farmer’s cheese, some mozzarella, paneer, cottage cheese and cream cheese, contain the second greatest quantities of lactose. These are almost certain to cause an intolerance.
As a general guide, the harder the cheese, the more likely it is to be aged, and the lower the lactose. So, an 8-month aged, hard Parmesan will contain less lactose than would a softer, younger Parmesan.
When shopping for cheese, take a peek at the nutritional facts on the label. If the amount of sugars listed is 0 grams, it does not contain lactose. If you’re still in doubt, simply contact the manufacturer.
If you just can’t wait to go through all of that, try a hard cheese like Parmesan, which has virtually no residual lactose, or a sharp, aged Cheddar. If no reaction, then enjoy! If you do have a reaction then perhaps you have a MILK allergy and in that case, best to stay away from cheese of any age.
I urge you to take the time to figure it out, or consult with your local cheesemonger. Being able to include nutritious and good tasting cheese in your diet is worth the experimentation.
Thanks to the following for their informative articles:
Photo credits: Carr Valley Cheese, Cheddar Gorge Cheese, Wikipedia
