And gluten free meals should be no exception. Why then, does it seem to cause a problem for some people with coeliac disease or other gluten sensitivity?
To get to the bottom of the issue, here we look at all the different aspects of cheese, from what it is and how it’s made to which varieties are available, where lactose intolerance may come in and what to do to enjoy the full benefits of cheese on a gluten free diet.
Cheese is a dairy product that is mainly derived from the milk of cows, sheep, goats and buffalo. It is thought to have originated in the Middle East around 3000 years ago when an Arab merchant found that the milk he had been carrying in a calf’s stomach had been transformed throughout the course of the hot day into a thinner liquid (whey) and a tasty and satisfying solid food (cheese curds).
Nowadays the cheesemaking process is slightly more sophisticated than just shaking up some milk in an animal stomach and applying heat, although the same basic ingredients remain: milk, cultures (fermenting microorganisms) and rennet (an enzyme from calf stomachs).
In modern cheesemaking kitchens, the milk is gently heated in a pot to which the cultures and rennet are added. The cultures are ‘good’ bacteria that cause the milk to sour by prompting the milk’s sugars (lactose) to transform into lactic acid. The rennet, meanwhile, causes the milk to curdle by clumping the milk’s proteins together so they form a jelly-like substance – the curd. Once formed, the curd is cut into smaller pieces and in some cases heated, allowing more of the whey to be released. The less whey remains, the drier and harder the final cheese will be. At this point, salt is often added to the curd, which is then placed into casts, pressed and left to ripen for 1-36 months, depending on the type of cheese.
By tweaking any variable in the process (e.g. type of milk used or time left ripening), you will get a different type of cheese. By adding in mould cultures, flavourings or processes (e.g. smoking) you will get more types of cheese yet. As a result, there are hundreds of different varieties of cheese that are made and enjoyed around the world today.
You can generally trust plain, full-fat cheeses without added ingredients to be safe for gluten free eaters.
However, gluten-containing ingredients may be added to some cheeses during production. For example, gluten-containing starches may be added to low-fat cheese varieties to improve their texture. Gluten may also be used as a stabiliser to extend a cheese’s shelf life or as a carrier for certain flavourings. You should therefore always carefully check the ingredients in a cheese and/or look out for a certified gluten free label on the packaging to make sure the cheese you buy is fully safe to eat.
All the different varieties of cheese can broadly be grouped into seven categories: hard, semi-hard, soft, semi-soft, fresh, blue, and flavour-added and processed.
This is the driest cheese, having had almost all its whey drained and been pressed and aged for longest – up to 36 months or more. As a result it has a stronger flavour and will last longer. Common varieties include: Parmesan, Manchego and Grana-Padano.
These cheeses retain slightly more moisture than the hard cheeses and are aged for less time – typically up to six months. They have a rich, tangy flavour and a firm texture that is great for melting. As a result they are often among the most popular cheeses. Common varieties include: Cheddar, Gouda, Red Leicester, Wensleydale and Gruyère.
Traditionally associated with French cheeses, this category contains those varieties that have a high moisture content and bloomy rinds created by special mould cultures. They are left to ripen for around 4-9 weeks, giving them a buttery flavour and a creamy consistency. Common varieties include: Brie, Camembert and Goats’ cheese logs.
These cheeses have slightly less moisture content than soft cheeses and are aged for slightly longer. As a result they have a springy texture and a mild taste. Common varieties include: Monterey Jack and Munster.
The curds of these cheeses forego any pressing or ripening. As a result they are moist, mild and tangy in flavour, white in colour and have the shortest shelf life of all the cheeses. They are made to be eaten as soon as they’re ready. Common varieties include: cream cheese, cottage cheese, Feta, Mozzarella and Ricotta.
Any of the above cheeses can be made blue with the inclusion of a mould culture called penicillium roqueforti, which gives the cheese an intense taste, creamy texture and pungent smell. There are concerns that some blue cheese contains mould that has been cultured on wheat or rye bread, although this practice is now very rare. Either way, be careful to read the ingredients list when buying blue cheese. Common varieties include: Gorgonzola, Roquefort and Stilton.
Again, any of the above cheeses can be further processed or combined with additional ingredients/flavours to produce one of these cheeses – for example smoked cheese, low-fat cheese or truffle cheese. This is the category gluten free eaters need to be most wary of because many of the processes may use gluten as a stabilising or flavouring agent.
As the only ingredients that go into cream cheese are milk, cultures and enzymes – none of which include gluten – plain cream cheese is usually gluten free. But again, always check the packaging to be sure, and be particularly careful with low-fat or flavoured cream cheeses as these may contain gluten to improve the consistency or carry the seasoning.
Even when you’re following the advice and buying only certified gluten free cheese, you may still be having a reaction. This could be because lactose intolerance – intolerance of the sugar found in milk – can sometimes occur in undiagnosed and recently diagnosed coeliac patients. That’s because their bodies’ reaction to gluten causes damage to the lining of the small intestine, where lactase is made. Lactase is the enzyme that digests lactose. Without it, whenever they eat cheese, people will suffer uncomfortable gut symptoms similar to those brought on by coeliac disease because their body won’t be able to handle the lactose.
Reactions may be more noticeable with some types of cheeses than others, as fermentation processes affect how much lactose there is in a certain cheese. For example, there is usually less lactose in hard cheese than in fresh cheese, as most of the lactose is drained away with the whey during fermentation and drying. So as a general rule, the drier and harder the cheese, the lower the lactose content.
But the good news for coeliac patients is that lactose intolerance is often temporary, as a long-term gluten free diet will usually allow the intestine to heal so that their bodies can start to produce lactase and digest lactose normally again.
Whether you are newly diagnosed or an expert eater of gluten-free products, you can count on Schär and the safety of our products. Check for the presence of lactose by reading the label carefully to avoid an adverse reaction.
Once you are on track with your coeliac-friendly eating, there is no reason why cheese shouldn’t form part of a well-rounded and satisfying gluten free diet. Not only is it delicious and filling, but it contributes important nutritional value too. Cheese is an excellent source of calcium, fat and protein, and has plenty of vitamin A, B vitamins, zinc and phosphorous to boot.
What is more, cheese goes well with practically everything, and there is almost no occasion that isn’t made better by cheese. You can have it melted in a toastie, grated over Bolognese or as a main meal in itself – fondue or cheeseboard anyone?
While it’s true that many of the most classic pairings for cheese are typically gluten-containing foods, Schär has got your back. Check out our fabulously gluten free range of pizzas, pastas, breads and crackers so that you’re never at a loss for what to partner your cheese with. For more great gluten free cheese ideas, head on over to our recipes section. Among the gluten free macaroni and cheese and strawberry cheesecake recipes, there are more than enough cheese-based meals to keep your gluten free cheese needs covered until the cows come home, quite literally.
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