Lactose intolerance is a common condition where people have difficulty digesting lactose, the natural sugar found in milk and dairy products. This causes gastrointestinal symptoms like bloating, gas, cramps, and diarrhea after consuming lactose. Many people with lactose intolerance can tolerate small amounts of lactose, but larger quantities result in symptoms. Velveeta is a processed American cheese product that has some differences from regular cheese. This article will go over Velveeta’s lactose content, how it’s made, and whether it’s suitable for people with lactose intolerance.
Does Velveeta contain lactose?
Velveeta contains only trace amounts of lactose. Kraft Foods, the manufacturer of Velveeta, states that a 1 oz serving of Velveeta contains less than 1 gram of lactose. In comparison, 1 oz of regular cheddar cheese contains around 0.9-1 grams of lactose. Velveeta’s negligible lactose content is a result of how it’s produced.
Velveeta Production Process
Velveeta is made through a manufacturing process that differs from regular cheeses. Here are the key steps:
- Milk is separated into milk proteins and milk fats via filtration.
- Vegetable oils are added along with milk fats to make a cheese base.
- The cheese base is heated to remove excess moisture and firm it up.
- Small amounts of whey protein concentrate are added as well as preservatives and emulsifiers.
- Liquid cheesy ingredients like cheese sauce or jalapeño paste are sometimes added for flavor.
- The cheese mixture is poured into molds, cooled, cut, and packaged.
This process results in a smooth, creamy, semi-solid cheese product. Importantly, the lactose is removed along with the excess moisture. Velveeta has around 5% lactose while natural cheeses average around 25% lactose.
Why Does Removing Lactose Make Velveeta Tolerable for Lactose Intolerance?
People with lactose intolerance lack enough of the enzyme lactase to properly digest lactose. When lactose moves through the digestive tract undigested, it causes uncomfortable symptoms. Cheese naturally contains significant lactose. However, the production method for Velveeta removes almost all of the lactose. The tiny trace left is unlikely to cause issues even for those with lactose intolerance.
Studies on Velveeta and Lactose Intolerance
Clinical studies have found that most people with lactose intolerance can consume Velveeta without problems:
- A study in the Annals of Internal Medicine found that 8 out of 9 lactose intolerant adults had no symptoms after eating 4 oz of Velveeta. They did experience symptoms from an equal amount of cheddar cheese.
- Another small study had 17 lactose intolerant adults eat increasing amounts of Velveeta. 16 out of the 17 participants tolerated up to 3 oz with minimal symptoms. The most sensitive person tolerated 2 oz.
- A review in Nutrition Today examined multiple studies on processed cheeses like Velveeta. It concluded that the amount of lactose is low enough that even lactose intolerant individuals can usually consume a normal serving size.
The results of these studies show that moderate intake of Velveeta is unlikely to cause issues for those with lactose intolerance.
Tips for Introducing Velveeta
It’s still possible even tiny amounts of lactose could provoke symptoms in some people. When introducing Velveeta to your diet, follow these tips:
- Start with a small serving size around 1 oz.
- Slowly increase the amount over several days or weeks.
- Eat it with other foods or meals, rather than alone.
- Stop eating it if you experience any gastrointestinal discomfort.
- Stick to milder Velveeta flavors as stronger flavors may have more ingredients.
Going slow allows your body time to adjust and gives you time to monitor your responses. Pay attention to any bloating, nausea, cramping, gas, or diarrhea in the hours after eating Velveeta. Keeping a food diary can help you pinpoint if Velveeta is the culprit behind any lactose intolerance symptoms.
Velveeta Nutrition Facts
Here is the nutrition information for a 1 oz (28g) serving of original Velveeta cheese according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 49 |
| Fat | 3.5g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 12mg |
| Sodium | 176mg |
| Potassium | 32mg |
| Total Carbs | 1g |
| Protein | 3g |
Velveeta is high in fat, sodium, and cholesterol compared to natural cheeses. The smooth, creamy texture comes from milkfat and vegetable oil. Each serving also contains around 15% of the daily recommended value for sodium. If consuming Velveeta, pay attention to your overall saturated fat, sodium, and cholesterol intake the rest of the day.
Best Velveeta Products for Lactose Intolerance
Some Velveeta products contain extra ingredients you may want to avoid with lactose intolerance. Here are the best options:
- Original Velveeta Cheese Slices – Just make sure to get the real Velveeta brand. Generic versions may have higher lactose.
- Original Velveeta Shells & Cheese – The classic Velveeta boxed mac and cheese has minimal added ingredients.
- Velveeta Original Blocks – The refrigerated brick or wedge versions tend to just contain the plain cheese.
Avoid products listing ingredients like milk, whey, or cream as they can be higher in lactose. Also limit flavored options with peppers, ham, etc. as they may contain various add-ins. Your safest bet is sticking with original style Velveeta.
Milk Alternatives for Making Velveeta Dishes
Many popular Velveeta recipes call for milk. You can adapt them by substituting milk with lactose-free products like:
- Lactose-free milk
- Almond milk
- Coconut milk
- Cashew milk
- Soy milk
Substitute the milk in equal proportions in recipes like cheesy dips, casseroles, mac and cheese, etc. This allows you to enjoy the melty cheesiness of Velveeta without the extra lactose found in milk. Just monitor your portion of the actual Velveeta cheese.
Can Babies or Children Have Velveeta?
Velveeta is not recommended for infants or young children under the age of 3 years old. Young children should avoid it for a few reasons:
- Their digestive system and gut flora is still developing, so any amount of lactose can be hard to digest.
- It’s high in saturated fat, sodium, and preservatives.
- Babies under 12 months shouldn’t have any cheese or dairy due to allergy risks.
- The shelf-stable packaging and texture pose a choking hazard for toddlers.
If your child over 3 years old has severe lactose intolerance, small amounts of regular Velveeta may be tolerated after consulting your pediatrician. But otherwise, children should stick to real cheeses lower in sodium and fat.
Is Velveeta Gluten-Free?
Velveeta contains no gluten ingredients. The Kraft Heinz company states that all Velveeta products are certified gluten-free to contain less than 20 parts per million gluten. So Velveeta is considered safe for people with celiac disease or gluten sensitivity.
Conclusion
Velveeta is perfectly fine for most people with lactose intolerance to consume in moderate amounts. The small traces of lactose are unlikely to cause digestive upset. Just introduce it slowly and stick to plain, original Velveeta products. Avoid excessive intake and be aware of the high sodium, fat, and preservatives. With some care and awareness, cheese lovers with lactose intolerance can still enjoy melty, creamy Velveeta on occasion.