If I Am Latose Intolerant Can I Eat Feta Cheese
Cheeses are a great way to add texture and flavor to dishes, and feta is one of the most famous cheeses in the world. It is made from sheep's milk or a mixture of sheep and goat milk and is most prominently featured in Greek cuisine. Greece also happens to be where the cheese originates, and millions enjoy it for its salty tang and soft crumbly texture. You cannot make a Greek salad without feta.
If you have lactose intolerance, feta could be a problem in some cases, because it is a dairy product. But let's start with a quick refresher about lactose intolerance. Lactose intolerance, in general, is when the body lacks the enzymes, in this case, specifically lactase, to break down the primary sugar molecule in milk, lactose, into the simple sugars glucose and galactose. Without being broken down, the bacteria in the gut do it in the intestine. This "secondary" digestion is what creates those upset stomachs and other symptoms, like gas and bloating. It affects about 15% of the population in varying degrees of severity in the U.S. adult population.
Can You Eat Feta When You Have Lactose Intolerance?
Now that we're all up to speed let's answer the question. Feta contains some amounts of lactose, but the lactose content is not high. It is about 0,5%. For most people with lactose intolerance, this amount is no problem, so feta could be a suitable choice, if you have lactose intolerance. But it is not entirely lactose-free.
In general, you could have a look at the nutrition label. These nutrition facts state how much sugar is in the product. In dairy products without added sugar, the sugar content equals the lactose content. For feta, the serving size is 1/4 cup (28g). Normally, this serving size is so small that sugar is 0g. This means, it is less than 0.5g and due to rounding, the label says 0g. This amount of lactose is no problem for almost everyone, even with lactose intolerance. Only if you have a very severe form of lactose intolerance, this could be a minor problem.
Why Is the Lactose Content so Low in Feta?
The processing method is the key to the low lactose concentration. The milk is first pasteurized, then has lactic acid starter cultures added to break down the lactose. Rennet is added to set the casein, and then it is shaped and put into the brine and allowed to age for about two months. The cultures and the aging time are what reduce the lactose content, because over time, the lactic acid bacteria break down the milk sugar. This results in a feta cheese with a low lactose content.
Lactose-Free Alternatives to Feta
Because feta has a low lactose content, it is going to be mostly safe for those with moderate lactose intolerance. However, for those who have severe reactions, there are a few alternatives to feta.
Dairy Alternatives
For very sensitive people who want to enjoy a feta-like cheese, the answer is Parmesan. Parmesan is lactose-free, because it is aged or more than 12 months, and that signature salty tang.
If you want to avoid dairy completely, there are non-dairy cheese substitutes out there that are quite good in taste and texture.
Plant-Based Feta Substitutes
Now, if you had your heart set on feta cheese or if you for some reason have a Greek cuisine based dinner party planned, then there are some non-dairy alternatives to using feta cheese.
If you are into trying to DIY your food projects, then there are two popular bases to create your very own dairy-free cheese right at home. You have your choice of tofu-based or almond-milk-based cheese.
Tofu-Based Feta Substitutes
For the tofu-based recipes, like with most things that involve tofu, it's all about getting the marinade right. Tofu itself already closely mimics the color and crumbly texture of feta cheese, so this is probably the simpler of the two in-home creations you could try since it is significantly less work.
Almond-Based Feta Substitutes
Almond milk-based feta recipes create the "cheese" texture by making a modified version of gelatin via the use of agar-agar powder. But that is just meant to re-create the feel and look. It is all about adequately flavoring or brining what amounts to very firm almond pudding to recreate the salty tang of the traditional feta.
Commercial Options
If you are not someone who prefers to spend time experimenting in the kitchen or you're busy like many of us are, there are also now in store versions that you can purchase thanks to the growing vegan and vegetarian communities. A company called Violife has a highly rated vegan version of this cheese available in mainstream grocery stores.
However, if none of those sound like something you'd be willing to try and you would rather keep your cheese as it is, then there is a way for you to still enjoy your feta cheese without the symptoms of lactose intolerance.
If I Am Latose Intolerant Can I Eat Feta Cheese
Source: https://lactosefree101.com/feta-lactose-free/