Lactose Intolerance: Which Cheese to Choose?
Lactose intolerance is a widespread condition that forces many people to limit or eliminate dairy products from their diet. However, not all cheeses contain significant amounts of lactose, and some can be consumed without issues even by those who are lactose intolerant. In particular, sheep's cheese and goat's cheese with extended aging are excellent choices.
Why Are Sheep and Goat Cheeses Suitable for Lactose-Intolerant People?
Low Lactose Content in Aged Cheeses: During aging, lactose is gradually broken down by lactic acid bacteria, reducing it to minimal or non-existent levels. This process makes aged cheeses like Pecorino or certain goat cheeses generally well tolerated by lactose-intolerant individuals.
Composition of Sheep and Goat Milk: Sheep and goat milk have a protein and fat composition that may be easier to digest than cow's milk. This contributes to better tolerance of cheeses made from these milks, even for those with lactose intolerance.
Choosing Artisan Cheeses from Free-Range Herds: It is advisable to choose non-industrially produced cheeses made from the milk of sheep and goats raised in free-range conditions. This method ensures higher quality, greater nutritional value, and a more sustainable approach. Cheeses made from the milk of free-roaming herds, such as those available on Bontà della Sardegna, offer an authentic and natural taste, along with superior nutritional and environmental benefits.
Scientific Findings
A study published in the international journal Foods analyzed 25 Italian PDO cheeses, revealing that many of them, including Pecorino Romano, had a lactose content of less than 0.01% even in the early stages of aging. This makes them suitable for consumption by lactose-intolerant individuals.
Tips for Choosing the Right Cheese
Opt for Aged Cheeses: Cheeses such as Pecorino Sardo, Pecorino Toscano, or Pecorino Romano, aged for at least six months, have a very low lactose content, making them generally safe for lactose-intolerant individuals.
Check Labels: Some producers explicitly indicate whether the cheese is "naturally lactose-free" or specify the remaining lactose content, providing a reliable guide for those who need to monitor their intake.
For people with lactose intolerance, aged sheep and goat cheeses are a tasty and safe alternative. Thanks to the aging process and the unique composition of sheep and goat milk, these cheeses offer both flavor and essential nutrients without causing digestive discomfort. However, it is recommended to consume them in moderation and assess individual tolerance.
Note: The information provided in this article is based on reliable sources and is current at the time of publication. Nevertheless, it is advisable to consult a healthcare professional for personalized advice.
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