What is the sugar in cheese?
Real cheese is made from milk, which contains a natural sugar called lactose. During the cheesemaking process, this lactose undergoes a transformation. Most of it is either drained off with the whey or consumed by bacterial cultures that convert it into lactic acid. This fermentation process is key to why so many types of cheese are low in carbohydrates and, consequently, very low in sugar.
For those who are lactose intolerant, this is excellent news. Hard, aged cheeses, like Parmesan or Swiss, contain almost no lactose because the prolonged aging process allows the bacteria to break down virtually all of the sugar. Fresher cheeses, on the other hand, spend less time aging and therefore retain a higher percentage of their original lactose.
How cheesemaking affects sugar content
The journey from milk to cheese is a fascinating process that dictates the final sugar content of the product. The key steps include:
- Acidification: Starter cultures are added to the milk, which begin to consume the lactose, converting it into lactic acid.
- Curd separation: An enzyme called rennet is added to curdle the milk, separating it into solid curds and liquid whey. The majority of the lactose stays in the whey.
- Whey drainage: The more whey that is drained off, the less lactose remains in the final product. This is a major factor in the difference between hard and soft cheeses.
- Aging: For hard, aged cheeses, the remaining trace amounts of lactose are further broken down by bacteria during the maturation period.
This process results in a dramatic reduction of the original milk's sugar content, making most natural cheeses a low-sugar food.
The low glycemic impact of cheese
One of the most important takeaways for anyone monitoring sugar intake is that cheese has a very low glycemic index (GI), with most varieties having a GI of 0 to 10. The glycemic index is a system that ranks foods based on their effect on blood sugar levels. A low GI means the food releases glucose slowly and steadily, preventing a significant spike in blood sugar. This makes cheese a safe and stable food for people with diabetes. Furthermore, the high protein and fat content in cheese can help slow the absorption of carbohydrates from other foods when eaten together, which helps to further stabilize blood sugar levels.
Comparing sugar content in different cheese types
Not all cheeses are created equal when it comes to sugar. Here’s a comparison of different types to help guide your choices. It's always best to check the specific nutrition label, but these general guidelines are helpful.
| Cheese Type | Average Sugar (Lactose) per 1oz (28g) | Notes |
|---|---|---|
| Hard & Aged Cheeses | 0 - 0.5g | Examples: Parmesan, Aged Cheddar, Swiss. Aged longer, very low in lactose. |
| Semi-Hard Cheeses | 0.5 - 1.5g | Examples: Gouda, Provolone. Still quite low in sugar due to aging. |
| Soft Cheeses | 1.0 - 4.0g+ | Examples: Ricotta, Cottage Cheese. These retain more whey and thus more lactose. |
| Processed Cheese | Varies, potentially higher | Examples: American Singles, Cheese Spreads. Often contains added starches and sugars. |
For most natural cheeses, the sugar content is negligible. However, fresher, softer cheeses like cottage cheese and ricotta contain more lactose than hard varieties. Processed cheese products are particularly concerning because they can have added fillers and sugars to improve texture and shelf life, so it's always crucial to read the ingredient list.
Is cheese keto-friendly?
For individuals following a ketogenic or other low-carbohydrate diet, cheese is often a staple food. Its high fat and protein content, combined with its very low carbohydrate count, make it an ideal choice to promote ketosis. Most natural cheeses are a perfect fit for a keto diet, offering a delicious way to meet macronutrient goals while providing essential nutrients like calcium. Some of the best keto cheese options include cheddar, mozzarella, cream cheese, goat cheese, and parmesan. However, even on a keto diet, it is important to be mindful of portion sizes due to the high calorie and fat density of cheese. It is also recommended to avoid highly processed or low-fat cheeses, which may contain unnecessary additives.
Important health considerations beyond sugar
While cheese is not high in sugar, it's not a food to be consumed without thought. It is calorie-dense and can be high in saturated fat and sodium.
- Fat content: The fat content varies significantly between types, from part-skim mozzarella to full-fat varieties. Moderation is key for heart health, especially for those managing cholesterol.
- Sodium: Cheese is often high in sodium, particularly harder, aged cheeses where salt is used in the aging process. Swiss cheese and fresh mozzarella tend to be lower in sodium, while feta and processed cheeses can be quite high.
- Lactose intolerance: Those with severe lactose intolerance should opt for hard, aged cheeses, which contain trace amounts of lactose, or specifically labeled lactose-free products.
- Fiber: Cheese contains no dietary fiber, so it is important to balance cheese consumption with fiber-rich foods like fruits and vegetables to support digestive health.
The bottom line
In conclusion, the short answer to the question "are cheeses high in sugar?" is no, not typically. The natural sugar in milk, lactose, is largely eliminated during the cheesemaking and aging process. Hard, aged cheeses are the lowest in sugar and often the best option for low-carb diets or those with lactose sensitivity. Fresher, softer, and especially processed cheeses can contain more, so it is always crucial to read the nutritional labels. When consumed in moderation as part of a balanced diet, cheese can provide excellent nutrition without a significant sugar load.
Penn State Extension offers a great resource on selecting cheese for health.
