Understanding Lactose in the Cheesemaking Process
Lactose intolerance is a digestive issue caused by the body's inability to produce enough of the enzyme lactase, which is needed to break down lactose, the sugar found in milk. While many dairy products contain significant amounts of lactose, the cheesemaking process can drastically reduce this content, which is why some cheeses are safe for those with an intolerance while others are not.
During cheesemaking, milk is separated into solid curds and liquid whey. Most of the lactose remains in the whey, which is drained away. The remaining lactose in the curds is then consumed by bacterial cultures during fermentation, converting it into lactic acid. The extent of this process, and therefore the final lactose content, depends on the cheese's type and aging period.
Why Fresh and Soft Cheeses are High in Lactose
Fresh and soft cheeses typically contain higher amounts of lactose for two main reasons. First, they retain more moisture and whey, the liquid part of the milk that holds most of the lactose. Because these cheeses are not aged for long, there is less time for the lactose to be broken down by bacteria. Second, the production methods for many soft cheeses involve a faster process and less draining of the whey, meaning more of the milk sugar is preserved in the final product.
The Role of Aging in Reducing Lactose
In contrast, hard, aged cheeses are naturally low in lactose. The long aging process is crucial for breaking down the milk sugar. As the cheese matures over months or even years, the bacteria continue to ferment the residual lactose into lactic acid, reducing its content to minimal or trace levels. For example, studies have shown that the lactose in cheddar cheese is essentially gone within a few weeks of aging.
Cheeses to Avoid: High-Lactose Culprits
For individuals with lactose intolerance, certain cheeses are known to cause more digestive issues than others. These are typically the softest, freshest, and most processed varieties. Here is a list of common high-lactose cheeses that can be problematic:
- Ricotta Cheese: This soft, fresh cheese is made from the whey left over from other cheese productions, making it particularly high in lactose, with values potentially reaching 5.1 grams per 100g.
- Cottage Cheese: Similar to ricotta, cottage cheese is another fresh variety with a significant amount of whey. The lactose content typically ranges from 3-4 grams per 100g.
- Cream Cheese: Often used as a spread, cream cheese has a high moisture content and minimal aging. It contains around 4-4.6 grams of lactose per 100g.
- Processed Cheeses: These include products like American cheese singles or cheese spreads. Manufacturers often add milk solids and whey back into the product to improve its melting qualities, which increases the lactose content. Some processed cheese has been measured with as much as 6.5 grams of lactose per 100g.
- Mascarpone: This Italian cream cheese retains a high percentage of lactose, often between 3.5-4.5 grams per 100g.
A Comparison of High vs. Low Lactose Cheeses
To better illustrate the differences, this table compares the lactose content of common cheese types. Note that specific values can vary by brand and aging time.
| Cheese Type | Lactose Content (per 100g) | Notes |
|---|---|---|
| Ricotta | 3.2 - 5.1g | Made from whey; very high lactose. |
| Cottage Cheese | 3.0 - 4.0g | Fresh and soft; contains more whey. |
| Cream Cheese | 4.0 - 4.6g | Un-aged with high moisture. |
| Processed Cheese | ~6.5g | Often has milk solids added back. |
| Fresh Mozzarella | 1.0 - 3.0g | Younger cheeses contain more lactose. |
| Feta | 0.5 - 2.0g | Brined, but levels depend on aging. |
| Aged Cheddar | < 0.1g | Long aging process breaks down lactose. |
| Parmesan | < 0.01g | Aged for at least 12 months, minimal lactose. |
| Swiss/Emmental | 0 - 1.0g | Long aging process reduces lactose. |
| Aged Gouda | < 0.1g | Extra-aged varieties are best for low lactose. |
Safer Cheese Options for the Lactose Intolerant
If you have lactose intolerance, you don't have to give up cheese entirely. As the table above indicates, hard and aged cheeses are typically your best bet due to their significantly lower lactose levels. When selecting cheese, consider these safer options:
- Hard, Aged Cheeses: Look for Parmesan, aged Cheddar, Swiss, or aged Gouda. The longer the cheese has aged, the more lactose has been converted, making it safer for consumption.
- Goat and Sheep Milk Cheeses: Some people with lactose intolerance find that cheeses made from goat's or sheep's milk are easier to digest. Pecorino and aged goat cheeses are good options, though they still contain some lactose.
- Lactose-Free Products: Many brands now offer specially made lactose-free cheeses, which have been treated with the enzyme lactase to break down the lactose for you.
- Check the Label: When in doubt, check the nutritional information. For cheese, the sugar content directly corresponds to the lactose content. The lower the sugar, the lower the lactose.
Conclusion
For individuals with lactose intolerance, understanding the cheesemaking process is key to making informed dietary choices. Fresh and soft varieties like ricotta, cottage cheese, and cream cheese are the most likely to cause issues due to their higher lactose content. Conversely, aged and hard cheeses such as Parmesan and aged cheddar are excellent alternatives, as their lactose levels are drastically reduced during maturation. For severe sensitivity, opting for certified lactose-free cheeses or plant-based alternatives is the safest course of action. By paying attention to a cheese's age and texture, and checking labels for sugar content, you can continue to enjoy cheese with minimal digestive discomfort. For more detailed information on managing lactose intolerance, the National Institute of Diabetes and Digestive and Kidney Diseases provides excellent resources on its website.
Frequently Asked Questions
What are the worst cheese types for lactose intolerance?
The worst types are typically fresh, un-aged cheeses like ricotta, cottage cheese, and cream cheese, as well as many processed cheese products.
Can I eat any cheese if I'm lactose intolerant?
Yes, most people with lactose intolerance can tolerate small to moderate amounts of cheese, especially hard, aged varieties like Parmesan and aged Cheddar, which have very low lactose content.
Why do hard cheeses have less lactose?
Hard cheeses have less lactose because most of the lactose is removed with the whey during production. The remaining lactose is then consumed by bacteria during the long aging process, converting it into lactic acid.
Is mozzarella bad for lactose intolerance?
Fresh mozzarella contains a moderate amount of lactose, but it is still lower than milk. Low-moisture or shredded mozzarella often contains less lactose and may be better tolerated by some individuals.
How can I tell if a cheese is low in lactose?
Look for aged, hard cheeses. You can also check the nutritional label for the sugar content, as sugars in cheese are lactose. The lower the sugar, the less lactose the cheese contains.
Are goat and sheep milk cheeses safe for lactose intolerance?
Cheeses made from goat's or sheep's milk contain slightly less lactose than cow's milk cheese, but they are not lactose-free. Aged varieties may be better tolerated than fresh ones.
What should I do if I accidentally eat high-lactose cheese?
If you have severe symptoms, you can take an over-the-counter lactase supplement. For milder discomfort, drinking water and avoiding additional lactose can help manage the symptoms.
