What is Queso Oaxaca?
Queso Oaxaca, also known as quesillo, is a semi-soft, stringy cheese from the state of Oaxaca in southern Mexico. Its texture is remarkably similar to mozzarella, making it a favorite for melting in dishes like quesadillas and fundido. The characteristic string-like texture comes from the pasta filata (spun paste) method of production. During this process, the curds are heated and stretched, which also helps to express a significant portion of the whey. This whey contains most of the milk's lactose, leading many to believe the final product is low in lactose. However, this is a common misconception that deserves a closer look.
The Cheesemaking Process and Lactose
The process for making queso Oaxaca typically involves using cow's milk, which is then coagulated with rennet and/or an acidic agent. Lactic acid bacteria may also be used in the curdling process, particularly for industrial production. After the curds are formed, they are worked in hot water and stretched repeatedly before being formed into balls or braids.
During fermentation and aging, lactic acid bacteria consume lactose, converting it into lactic acid. The key difference with cheeses is the duration of this process. Aged cheeses, like sharp cheddar or Parmesan, ferment for months or years, which allows most of the lactose to be broken down. Fresh, softer cheeses, such as queso Oaxaca, have a much shorter production time. Because of this, much of the lactose remains in the final product.
Is Queso Oaxaca Low in Lactose? The Definitive Answer
Despite its production process, queso Oaxaca is not reliably low in lactose and is not lactose-free. While some lactose is removed with the whey during the cheesemaking process, the residual amount can still cause symptoms for individuals with moderate to severe lactose intolerance. In fact, many brands of commercially produced queso Oaxaca list ingredients that contain lactose. For those with lactose intolerance, consuming queso Oaxaca carries a significant risk of digestive discomfort. While some people with mild intolerance may tolerate small amounts, it is not considered a safe option for a strictly low-lactose diet.
Why Different Cheeses Have Different Lactose Levels
The amount of lactose in cheese depends largely on how it is made and aged. Here are the key factors:
- Aging: Hard, aged cheeses are the gold standard for low-lactose options. As cheese ages, the bacteria consume more lactose. Cheeses aged for over six months, such as Parmigiano-Reggiano, are often virtually lactose-free.
- Whey Removal: The efficiency of removing whey during cheesemaking directly impacts the lactose content. The more whey that is drained off, the less lactose remains.
- Cheese Type: Fresh, soft cheeses like queso Oaxaca, ricotta, and cream cheese retain more moisture and, therefore, more whey and lactose.
Low-Lactose Cheese Alternatives for Your Nutrition Diet
If you love Mexican food but can't tolerate queso Oaxaca, don't worry. There are several delicious, naturally low-lactose or lactose-free cheese options that can fit into your nutrition diet.
Low-Lactose Mexican Cheeses:
- Aged Cotija: This hard, crumbly cheese is aged and contains very little lactose. It's an excellent, tangy substitute for sprinkling on tacos and enchiladas.
- Chihuahua®: Some brands, like V&V Supremo®, produce versions of Chihuahua cheese that are listed as 99.95% lactose-free. Always check the label for specific details.
Other Low-Lactose Cheeses:
- Aged Cheddar: A hard cheese that contains virtually no lactose.
- Swiss: Another great aged option that is very low in lactose.
- Parmesan: This very hard cheese is aged for extended periods and is essentially lactose-free.
- Feta: Often made from goat or sheep's milk, which naturally has less lactose. Feta is typically low in lactose.
Comparing Cheese for Lactose Content
| Feature | Queso Oaxaca | Aged Cheddar | Aged Cotija |
|---|---|---|---|
| Lactose Content | Moderate (not reliably low) | Very Low to Virtually None | Very Low to Virtually None |
| Aging | Minimal (fresh cheese) | Extended (months or years) | Extended (months or years) |
| Texture | Semi-soft, stringy | Hard, firm | Hard, crumbly |
| Best for Melting? | Yes, excellent melting cheese | Melts well but can become oily | Not ideal, becomes soft but doesn't melt smoothly |
| Best for Sprinkling? | Not typically used for sprinkling | Yes, sharp flavor adds depth | Yes, salty and crumbly for topping dishes |
Tips for Enjoying a Low-Lactose Diet
Managing lactose intolerance is not about deprivation but about making informed choices. Here are some actionable tips:
- Check Labels: Always read ingredient lists. Lactose can be hidden in unexpected places, including some packaged foods and medications.
- Small Portions: If you have mild lactose intolerance, you might be able to tolerate small amounts of certain dairy products. Some research suggests many people can tolerate up to 12 grams of lactose per day.
- Pair with Other Foods: Eating dairy products with other foods can help slow digestion and potentially reduce symptoms.
- Use Lactase Supplements: Over-the-counter lactase enzyme supplements (like Lactaid) can be taken before consuming dairy to help your body digest lactose.
- Choose Lactose-Free Products: Many grocery stores offer lactose-free milks, yogurts, and cheeses, which have the lactase enzyme added to them.
- Explore Vegan Alternatives: Plant-based cheeses made from nuts or other ingredients have become widely available and can be excellent dairy-free substitutes for cooking.
Conclusion
While tempting for its mild flavor and excellent melting properties, queso Oaxaca is not a reliable choice for those on a low-lactose diet due to its short aging process and resulting moderate lactose content. The good news is that those with lactose intolerance have many other options, including aged Mexican cheeses like Cotija and other naturally low-lactose varieties such as aged cheddar and Parmesan. By understanding the nutritional differences between cheeses and implementing smart dietary strategies, you can continue to enjoy delicious, cheesy flavors without the digestive distress. For individuals with severe intolerance, lactose-free or vegan products offer the safest path. It is always best to consult a healthcare professional or registered dietitian for personalized dietary advice. For more information on navigating lactose intolerance, consult reliable health resources like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
