Any cheese lover loves a good snack with a little honey, jam and grapes. If it is accompanied by a good wine and a Netflix series, the plan is round. Except if you are celiac. Doubts about whether cheeses have gluten can make your dinner bitter.
Even if you are on a gluten-free diet, experts say you can enjoy this delicious combination of flavors, since most cheeses are gluten-free and completely safe to eat. However, before you buy, double-check the labels and pair them with some gluten-free cookies as well.
Is cheese suitable for coeliacs?
Gluten is a protein found in wheat, rye, and barley and derivatives of these grains. So, considering that cheese is not a grain-based food, it is usually gluten-free and safe to eat. Most types are made with the same simple ingredients, including milk, salt, a starter culture (good bacteria), and rennet (an enzyme).
However, recipes made with cheese, production and manufacturing techniques will vary, depending on the type you buy, which can also affect potential gluten content. Although most, such as parmesan or mozzarella, do not contain gluten, it is advisable to read the packaging of the cheese you are going to buy.
This food can be exposed to gluten-containing ingredients during preparation or during manufacturing. Therefore, if you are in a restaurant, ask and check that your cheese plate is prepared on separate surfaces and with separate utensils.
When purchasing packaged cheese, check the container to make sure it is safe from cross contamination . If the package is labeled gluten-free, that means it contains less than 20 parts per million (ppm) of gluten, making it totally safe for people with celiac disease.
In some cases, the cheese may even have a certified gluten-free seal on the packaging. In that case, the product has been tested by the Gluten Free Certification Organization (GFCO), which seeks even more stringent standards. Any GFCO certified food contains less than 10 ppm of gluten.
Types of cheeses and their gluten compounds
Although this food does not have gluten naturally present, there are some compounds that can contaminate the cheese. Below you will discover the three most consumed types and their possible amounts of gluten.
Grated cheese
The grated type is another variety that may not be safe to consume if you have a gluten sensitivity or intolerance. Although it does not normally contain gluten, it can sometimes be produced with a starch containing this substance, which is added to prevent the cheese from sticking.
Fortunately, however, most grated cheeses are prepackaged, so the ingredient list can be easily checked for gluten-based contaminants. Or you can also look for a gluten-free label or seal on the package to ensure that it does not contain any danger for celiacs.
Cream cheese
The plain cream type is also usually free of gluten ingredients. However, this does not necessarily have to be true if you are buying flavored varieties or if you are eating cream cheese at a restaurant that makes its own.
Before spreading it on your morning toast, take a second look at the container to make sure there are no gluten-based flavorings, such as malt. There are also many brands that mention on the packaging that they are gluten-free, so they are totally suitable for consumption in people with celiac disease.
Blue
Blue cheese is generally gluten-free and safe to eat; however, in some cases, it can occur with mold crops grown on wheat or rye bread.
Fortunately, the amount of potential gluten even in this case is minimal and largely undetected. However, to ensure total safety, buy a gluten-free blue cheese. Check the ingredient list for unwanted ingredients or look for a label with the special badge.
List of gluten-free cheeses and alternatives
Cottage cheese is usually gluten-free, but some brands may contain wheat starch or modified food starch made from wheat. Low-fat, fat-free, and flavored varieties sometimes contain additional ingredients, so reading the label is still important. Some varieties that are generally gluten-free include:
- Brie
- Cheddar
- Swiss
- Parmesan
- Provolone
- Feta
- Goat
- Ricotta
There are non-dairy cheese alternatives, which are made from plant sources, such as soy or walnuts. Some of these products are gluten-free, but others may contain gluten-containing ingredients. A natural 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 dishes or added to sauces for a cheesy flavor.
Tips for buying gluten-free cheeses
When you buy food at a supermarket counter, you should do so with caution, especially if the butcher is wrapping and cutting the product. Typically, employees will cut, prepare, and package food on the same countertops or use the same utensils, which means your cheese can easily get gluten-free.
So before you buy any cheese on the counter, look for a gluten-free symbol on the package. Or ask your specialist if the cheese was made on sanitized surfaces with fresh utensils. However, if you want to play it safe, it’s best to avoid counter cheeses and stick with packaged varieties.
To see the packaging difference, cheese that is repackaged in stores is typically wrapped in a basic plastic wrap that is kept closed with an adhesive label, while cheese that is packaged in manufacturing facilities usually has a more substantial shrink wrap style plastic cover.