I am among those who are lactose intolerant. A more technical term is lactose malabsorption; that seems more descriptive to me. According to a meta-analysis published in Lancet, 68% of the world’s population share this issue. While food allergies and gluten intolerance concerns get lots of attention, lactose intolerance gets little. Certainly, food allergies are a greater health concern with significant dangers. If you have lactose intolerance, you know it is not an insignificant problem.
This article suggests ways to reduce lactose in cooking. It is based on the best available information I can find. As noted, it is not a regulated area, so information is imperfect. Importantly, this is not a discussion of milk allergies — a completely different topic.
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The National Institute of Health (NIH) provides some general guidelines for the amount of lactose in dairy products. Where available, I will use those numbers. They also provide useful information about products labeled lactose-free. Stating the following:
“The usage of these terms is currently not regulated by law. A product containing less than 0.1 g of lactose per 100 g may be called ‘lactose-free.‘“
I find this interesting, as personal experience has left me wondering about specific products. Let your experience guide you.
Focus: Minimizing the Issue
There are dietary supplements that can be used to minimize the impact of lactose. But with a little planning, you can reduce the amount of lactose in your foods. Unless you want to give up many foods, it is best to consider options to reduce lactose. I classify these into three categories:
- Replace Milk: soy or nut milk substitutes are available or use Greek yogurt
- Replace Cream: use Crème Fraîche instead for the same or even better taste
- Select Cheeses Carefully: generally, hard, aged cheeses are better. As are Italian cheeses (especially mozzarella).
- Use Butter: butter is low in lactose. Although it does have different properties, it may be a reasonable substitute giving a bit of flavor.
Summary of Lactose by Product
The following table normalizes the NIH data to grams of lactose per 100 grams of each ingredient. All data is from the listed NIH values unless otherwise specified.
| Grams Lactose per 100 Grams Ingredient | |
|---|---|
| Milks | |
| Cow’s Milk | 4.8g |
| Sheep Milk | 4.5g |
| Goat’s Milk | 4.3g |
| —- | |
| Creams | |
| Cream | 3.3g |
| Crème Fraîche | 2.4g |
| —– | |
| Yogurts | |
| Plain yogurt | 3.2g |
| Greek Yogurt | < 0.1g * |
| —– | |
| Cheeses | |
| Mozzarella (non-Italian) | 3.3g |
| Mozzarella (Italian style) | < 0.1g ** |
| Parmigiano | 0.0g |
| Most Hard Cheeses | 0.0g |
| —– | |
| Butter | 0.5g |
| * Reported low, details not listed ** Manufacturer information | |
Low-lactose Cooking Ideas
I have listed example recipes of these lactose reducing recipes. Use these as is or as inspirations for modifying other recipes.
Replacing Milk
There are several milk substitutes available today. Generally, soy, oat or almond milks are more common. These are acceptable if truly required, but produce a different taste. Goat and sheep milk is slightly lower in lactose. Although perhaps not enough difference to help.
From the Lancet article, we see that 72% of Italians are lactose intolerant. Therefore, it is not surprising that four of their most famous cheeses are low in lactose: Parmesan, Mozzarella, Pecorino, and Gorgonzola. From the same study, we see that 36% of France is lactose intolerant. Those soft French cheeses are heavenly, but it might be best to avoid them.
Greek Yogurt
The American Dairy Association states that Greek yogurt is low in lactose. The process of making any Yogurt reduces lactose. The process of making Greek yogurt involves straining the yogurt to remove whey. As a side benefit, this removes lactose. All Greek yogurt is lower in lactose; some is labeled lactose-free. Remembering the NIH statement about labeling, try different brands and let experience be your guide.
Mango Muffins
A bit of coconut as a bonus
Easy Banana Bread Muffins
The best of banana bread but refined for a better start to your day
Ground Pork Ravioli
Lactose Intolerant? No problem
Replace Cream
Cream is listed as having 3.3g of lactose per 100g. Crème Fraîche is listed as having 2.4g of lactose per 100g, that is about 30% less lactose. With Crème Fraîche, you get many of the taste properties of cream (in some applications, even better taste) without as much lactose. It is true you cannot whip Crème Fraîche, but it can be a dessert topping itself.
An interesting application is using Crème Fraîche in a tart crust. The addition actually makes it easier to work with crust. I have included a recipe for a savory tart crust.
The Perfect Savory Tart Shell 11" (28cm) version
Makes 2 11 (28cm) Shells
Shrimp with Sorrel Sauce
Simple, but elegant
Salmon and Chanterelles in Sorrel Sauce
Chanterelles provide a variation on this iconic dish, while staying true to the original.
Select Cheeses Carefully
In general, the harder the cheese, the better. The ferments have had time to reduce the lactose. Older cheese, which generally means harder, is what is best. Also consider the milk source, sheep and goat milk are lower than cow’s milk. Not by a lot, but every bit may help.
Italian Cheeses
From the Lancet article, we see that 72% of Italians are lactose intolerant. Therefore, it is not surprising that four of their most famous cheeses are low in lactose: Parmigiano, mozzarella, pecorino, and gorgonzola. From the same study, we see that 36% of France is lactose intolerant. Those soft French cheeses are heavenly, but it might be best to avoid them.
Mozzarella
According to the NIH mozzarella is listed as having 3.3 g per 100 g, but this does not specify the source of the milk. I find this very misleading. In the United States, it can be assumed that the milk used in this cheese is cow’s milk. Real (read Italian) mozzarella is made from Water Buffalo milk, which is naturally lower in lactose. Additionally, Italian ferments used in mozzarella reduce lactose.
Buf Creamery, a producer of Italian style mozzarella marketed in the US, claims their Water Buffalo milk cheese contains no lactose. They describe it as being from Water Buffalo milk and the process uses ferments from Italy. This description is exactly what the Italian producers claim. Remembering the NIH statement above that these statements are not regulated by law, I cannot verify, but offer that their products made like Italian Mozzarella appear to be lactose free.
Meatballs in Tomato Sauce (Polpette al Sugo)
The simplicity but yet depth of flavor of the rosemary seasoned tomato sauce will surprise you.
Spaghetti Cucuzza
Cucuzza: like zucchini but better in every way.
Ground Pork Ravioli
Herbs and Parmagiano is all that is needed.
Mushroom Ravioli
Lactose Intolerant? No problem
Remember Butter
Butter is not the perfect substitute for milk or cream because it has different properties. But when it can be used, remember that it is very low in lactose.
