Eating well deliciously!
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I’m on Quora a lot because I find it to be a great platform to learn about all manner of subjects and hear from people all over the world. I get a lot of questions on my feed about lactose intolerance and lactose-free alternatives for milk and cheese. To this end, I decided to write a post about some of my favorite lactose-free cheese alternatives. You can read my article on non-dairy milk alternatives that you can use as lactose-free substitutes for dairy milk.
Yes, it is entirely possible to find and enjoy lactose-free cheese and cheese substitutes that are just as delicious as lactose-containing cheese. Read along to discover some of my favorite lactose-free cheese and cheese substitutes.
Before we get into lactose-free cheese and cheese alternatives, we need to learn about lactose intolerance or lactose sensitivity. Lactose intolerance is essentially the inability to digest the sugars found in milk known as lactose.
As children, we naturally produce the enzyme lactase which is used to break down lactose into smaller molecules that our bodies can use. However, many of us, especially ethnic minorities, stop producing lactase at the age of 5-7 and thereby lose the ability to properly digest milk and other dairy products made with milk including soft cheeses, ice cream, yogurt, and butter.
According to the National Institute of Child Health and Human Development (NICHD), there are three main types of lactose intolerance:
The symptoms of lactose intolerance vary depending on the amount of lactase an individual possess as well as how much lactose is consumed. Some of these symptoms include flatulence, diarrhea, abdominal pain, and bloating.
According to NICHD data, there are about 30 to 50 million American adults who are lactose intolerant with primary lactose intolerance occurring as a genetic component among specific populations:
Lactose intolerance is least common among people of northern Europe descent who have a lactose intolerance prevalence of 2% to 5% of the population.
Now that we have an understanding of lactose intolerance, let’s get to the part about lactose-free cheese! Keep in mind that most hard cheeses have little to no lactose so I’ll be focusing on soft cheeses and other substitutes that are either lactose-free or dairy-free.
Here are the ingredients used to make their lactose-free cream cheese:
Organic Pasteurized Cultured Cream (Milk), Lactase Enzyme, Sea Salt, and Live and Active Cultures.
As you can see, Green Valley Creamery products are made using organic cow’s milk with lactase enzymes added to help consumers with lactose intolerance digest their products.
I am here to testify that Green Valley Creamery dairy products taste as good as, if not better than, the same products made with regular milk. Their cream cheese is absolutely divine and I use exclusively it to make my keto cheesecakes. Next up, vegan lactose-free cheese substitutes.
I especially like the Miyokos vegan cheese wheels which are made with a cashew cream base fermented with live cultures. Here are the ingredients in their vegan cheese wheel as listed on their website:
Organic Cashews, Filtered Water, Organic Coconut Oil, Organic Chives, Organic Rice Miso (Organic Rice, Water, Salt, Alcohol, Koji Culture), Sea Salt, Nutritional Yeast, and Cultures.
These all-natural ingredients are deliciously seasoned to produce several flavors including:
These are all semi-firm vegan cheese wheels and they are creamy, tangy, and full of flavor. You can enjoy them spread over crackers or bagels or served with fruit. Miyokos also produces other lactose-free products including vegan butter, vegan mozzarella and vegan cream cheese, and vegan roadhouse cheese spread.
Miyokos is one of my favorite vegan cheese brands because the products are carefully crafted with whole, natural ingredients that are healthy, delicious, and reminiscent of real dairy cheese products.
Filtered Water, Coconut Oil, Potato Starch, Tapioca Starch, Sea Salt, Vegan Natural Flavors, Tricalcium Phosphate, Pea Protein Isolate, Xanthan Gum, Cane Sugar, Lactic Acid (vegan), Konjac Gum, Fruit and/or Vegetable Juice (Color), Inactive Yeast, Vegan Enzyme.
These are all natural ingredients but they are highly processed in order to create Daiya’s vegan cheese slices. I have personally found Daiya’s cheese to be just an okay alternative to regular cheese slices. While the flavors are similar to regular dairy cheese, I find that there is also a slight after-taste that is off-putting. This is remedied by using their vegan cheese products in conjunction with other ingredients which can help to mask the after-taste.
Daiya currently has the following styles and flavors of lactose-free vegan cheese slices:
I only recommend Daiya’s vegan cheese slices if Green Valley Creamery or Miyokos products are not available. They make a decent stand-in for when you need lactose-free cheese slices.
Dairy products like milk, yogurt, and soft cheeses are nutrient-dense and contain minerals and vitamins including calcium, potassium, magnesium, vitamins B6 & B12, Vitamin D, and zinc. These are essential nutrients that lactose-intolerant people are missing out on simply because they can’t digest lactose. It’s a good thing that we have alternatives that taste just as good and are just as nutritious as lactose-containing cheese products.
If you’re one of the millions of Americans who cannot digest lactose, know that there’s no need to deprive yourself of dairy. There are a lot of lactose-free options available as I’ve presented above. You can even purchase lactose-free whole milk, cheese, and yogurt.
If you want to take it a step forward and help the environment by reducing the greenhouse footprint of dairy production, you can try the vegan lactose-free cheese alternatives I’ve listed above or explore your local or online supermarket for more options.
Are you lactose intolerant? Do you use vegan alternatives? Let us know in the comments. Until then: Happy Eating!
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I was recently on Quora, and a variation of the same question kept appearing in my feed: “What foods can I eat to lower cholesterol?” Since I love solving problems and believe in the healing power of food, I decided to research and write about foods that can naturally lower cholesterol levels.
Whether you’re familiar with cholesterol’s impact on the body or just have a vague idea, this article will guide you on how to use food alongside any medication recommended by your physician to lower blood cholesterol. You’ll also gain a basic understanding of cholesterol and how to manage levels for better health.
According to the dictionary, cholesterol is “a compound of the sterol type found in most body tissues. Cholesterol and its derivatives are important constituents of cell membranes and precursors of other steroid compounds.” But what exactly is a sterol? A sterol is a type of lipid or fat produced by all animal cells, including our own.
In essence, cholesterol is a type of fat our bodies produce naturally. It’s essential for creating cell membranes, tissues, and other steroidal compounds necessary for survival. We make two types of cholesterol, both transported in our blood:
According to the CDC, HDL makes up most of our body’s cholesterol. However, high levels of HDL can raise the risk of heart attacks and strokes. In contrast, LDL absorbs cholesterol and carries it to the liver, where it’s expelled from the body. Having high levels of HDL cholesterol can lower your risk of heart attacks and strokes.
Some people are predisposed to high LDL cholesterol, which can build up on blood vessel walls and form “plaque.” Over time, plaque narrows blood vessels, restricting blood flow to the heart and other organs. This can lead to heart attacks or strokes. Cholesterol is vital, but maintaining healthy levels of both HDL and LDL cholesterol is crucial.
Since our bodies naturally produce cholesterol, can certain foods increase cholesterol levels? The answer is both yes and no.
Foods high in saturated fats and trans fats can raise cholesterol and lead to associated diseases. However, research shows dietary cholesterol doesn’t significantly impact cholesterol levels for most people. Our bodies adjust by producing less natural cholesterol when we consume more dietary cholesterol. This doesn’t mean we should eat any high-cholesterol food indiscriminately. Some are beneficial, while others are harmful.
Some high-cholesterol foods can benefit our health, such as:
Certain high-cholesterol foods should be consumed sparingly:
It’s best to choose healthier high-cholesterol foods, as they have a neutral or positive effect on blood cholesterol levels. Avoid foods that can elevate LDL cholesterol and harm your health.
To combat high LDL cholesterol and boost HDL, incorporate these foods into your diet:
Eating a diet rich in these foods shows the value of the classic advice to consume plenty of vegetables and lean proteins.
While a balanced diet can work wonders, sometimes it’s not enough. Supplements or medications may be necessary. Some effective cholesterol-lowering supplements include:
When diet and supplements fail to lower LDL cholesterol significantly, doctors may prescribe statins. These drugs decrease blood lipids, lower LDL, and help the body produce HDL cholesterol. However, as with any medication, consult your doctor to understand the risks and benefits.
I hope this article clarifies cholesterol’s role and how to maintain optimal levels. Here’s a quick summary:
By following these tips, you can improve your cardiovascular health and maintain balanced cholesterol levels.