Cheese Varieties Tolerable for Lactose-Intolerant Consumers: Explanation of Cheese's Lactose Content
In our cheesy, dairy-filled world, it's easy to overlook the fact that a substantial chunk of the population can't gulp down milk and its products like water. That's right, 68% of the world's population finds it difficult to digest lactose, the primary sugar found in milk. Welcome to the club if you're one of them — grilled cheese sandwiches and mac 'n' cheese might leave you feeling bloated or worse.
But fear not! Certain cheeses won't cause this misery. You're probably wondering, "How come?" Let me spill the beans.
The Age-old Trick
One theory states that aged cheeses are the way to go because, duh, they're aged! During cheese-making, bacteria called lactobacilli are added to the milk, transforming the lactose into lactic acid. The longer these bacteria have to do their thing, the lower the lactose content in the cheese. Eventually, it dips so low that even those with lactose intolerance can scarf it down with little fuss.
The Fat Factor
There's another theory that it's not the lactose but the fat in cheese that can still leave your stomach in knots. During the curdling process, a good chunk of milk's lactose gets converted into lactic acid. The remaining lactose is washed away in the leftover liquid, or whey. Even fresh cheeses pack only a fraction of the lactose found in milk.
It's those big, stubborn fat globules found in cow's milk—which remain in the cheese—that some suggest are the real culprits behind stomach discomfort. This reasoning explains why goat and sheep milk cheeses, with their smaller fat particles, are often easier on the digestive system.
The Low-Lactose Links
Assuming we want cheeses with lower lactose content, let's focus on hard, aged varieties like Parmesan, cheddar, and Swiss-style cheeses. They're a safer bet and offer an added bonus: they get more delicious with age. On the flip side, younger, moister, softer cheeses (like brie) and fresh cheeses (mozzarella and feta) have higher lactose levels and are more likely to give you a stomach ache. Processed cheeses, like Velveeta, are also not your friend here.
Everyone's tolerance for lactose and different cheeses varies, depending on the activity level of the small intestine's lactase (the enzyme responsible for lactose digestion). Some lactose intolerant people might need to avoid lactose entirely, while others only need to limit their dairy consumption. If you find yourself in the latter group and yearn for cheese, start with small amounts of hard, goat, or sheep cheeses and go from there. Explore your options and discover your taste buds' happy place!
- Although lactose, the primary sugar in milk, poses a digestive issue for many, aged cheeses are a viable option as bacteria during cheese-making transform lactose into lactic acid over time, lowering the lactose content to a level where it can be consumed by those with lactose intolerance.
- Some theories suggest that it isn't lactose, but the fat in cheese that can trigger stomach discomfort, with larger fat globules found in cow's milk being the potential culprits.
- Goat and sheep milk cheeses, with their smaller fat particles, are often easier on the digestive system, due to this reasoning.
- If one wants cheeses with lower lactose content, it's recommended to focus on hard, aged varieties like Parmesan, cheddar, and Swiss-style cheeses, as they are a safer bet and become more delicious with time.
- Conversely, younger, moister, softer cheeses (like brie) and fresh cheeses (such as mozzarella and feta) have higher lactose levels and are more likely to cause stomach discomfort, also making processed cheeses, like Velveeta, unfavorable choices.
