Most cheese starts with the milk from a
cow, sheep, goat, or buffalo. Most commercially available cheeses are made
using milk that has been pasteurized, a high-temperature process that kills
bacteria.
Other cheeses are made from raw milk
and contain beneficial bacteria, but also carry a higher risk of foodborne
illness. According to the U.S. Food and Drug Administration (FDA),
the risk of foodborne illness (also known as food poisoning) is highest in
children, people with a compromised immune system, older people, and pregnant
women.
When properly prepared, stored, and
consumed in moderation, cheese is healthful for people without allergies. But
is cheese gluten-free?
Fast facts on cheese:
Some types of cheese are less likely to
contain gluten than others.
The healthiest type of cheese depends
on an individual's health needs.
There are cheeses available to meet
different nutrition needs, including full-fat, low-fat, fat-free, and
reduced sodium varieties.
Is it gluten-free?
The Celiac Disease
Foundation lists dairy as a food group that does not naturally contain
gluten.
However, according to the Dairy
Good, some cheese products may contain ingredients that are a source of gluten.
They recommend reading each food label
carefully and contacting the manufacturer for questions about specific products
if you are unsure.
Which types of cheese have gluten?
The Dairy Good reports that
firm, natural cheeses, such as Cheddar and Parmesan, are less likely to contain
gluten. See below for a complete list of cheeses that are usually gluten-free.
There is some debate about whether or
not certain kinds of blue cheese are gluten-free. It may depend on where the
mold is grown.
See this post by registered
dietitian Tricia Thompson for more information.
Any cheese that has undergone
additional processing, such as shredded cheese or cheese spread, is more likely
to contain gluten. Cross-contamination is also a concern if the same tools or
equipment are used to process gluten-containing products.
Why would you want to avoid gluten?
Certain medical conditions require
people to avoid gluten. Celiac disease is an autoimmune condition in
which people have damage to their small intestine if they eat gluten. People
with a condition called non-celiac gluten sensitivity may also avoid gluten due
to gastrointestinal distress or other symptoms.
Gluten-free cheeses
Beyond Celiac say: "Cottage
cheese is usually gluten-free, but some brands may contain wheat starch or
modified food starch made from wheat." Cream cheese does not typically
contain gluten. Low-fat, fat-free, and flavored varieties sometimes contain additional
ingredients, so label reading is still important.
List of gluten-free cheeses and
alternatives to cheese:
According to Beyond Celiac, some
varieties of cheese that are usually gluten-free include:
brie
Cheddar
Swiss
Parmesan
provolone
feta
goat
ricotta
There are non-dairy cheese
alternatives, which are usually made from plant sources, such as soy or nuts.
Some of these products are gluten-free, but others may contain ingredients with
gluten.
A naturally gluten-free alternative to
cheese is avocado. Avocados add flavor and a creamy texture to many dishes,
such as sandwiches or salads.
Nutritional yeast is another non-dairy
alternative to cheese. It can be sprinkled on top of dishes or added to sauces
for a cheese-like flavor.
To start the cheese making process,
milk is combined with good bacteria. Cheese makers add different bacteria
depending on the type of cheese they are producing.
The good bacteria get to work
fermenting lactose, a type of sugar naturally found in milk.
Next, an ingredient called rennet is
added. Some cheeses also have coloring added at the same time. Rennet helps
divide the milk solids and liquids, known as curds and whey.
Stirring and heating also help the
mixture separate. Eventually, the whey is drained off, and the next step varies
according to the type of cheese being made.
Some curds, such as those being used to
make Cheddar cheese, have salt added before being molded into a specific shape.
Other curds, such as those being used to make mozzarella cheese, are shaped and
then soaked in a salty solution known as brine.
Many kinds of cheese are then aged to
allow their unique flavors to develop.
Overall, most people should enjoy
cheese made from whole milk in moderation. It is also better to eat natural
cheeses over more processed cheeses.
According to the United States
Department of Agriculture (USDA) National Nutrient Database, 1 ounce (oz)
of Cheddar cheese provides 115 kilocalories (kcal), less than 1 gram (g)
of carbohydrate, about 6 g of protein, and 9 g of fat. The same amount of
Cheddar cheese provides 201 milligrams (mg) of calcium, which is 20
percent of the daily value (DV) for calcium. This classifies cheese as a high
calcium food.
Pregnancy
Pregnant women need to avoid cheeses
made from unpasteurized milk due to the risk for Listeria, a
serious foodborne illness. Soft cheeses, such Brie, Camembert, and queso fresco
are more likely to be made from unpasteurized milk.
Source: Medical News Today
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