Frederic Melton
While cheese is often considered unhealthy due to its high saturated fat content, recent studies suggest that the issue is more complex. For example, a 2018 review from Harvard researchers found a null or weak inverse association between consumption of dairy products and risk of cardiovascular disease. When it comes to comparing hard and soft cheeses, hard cheeses, such as cheddar and parmesan, tend to be lower in lactose and provide a good source of important vitamins and minerals such as calcium and vitamin A. On the other hand, soft cheeses, such as mozzarella and feta, tend to be lower in fat and calories, but higher in sodium. Ultimately, the healthiest cheese will depend on individual dietary needs and preferences.
| Characteristics | Values |
|---|---|
| Hard cheeses have longer shelf lives | Longer shelf lives due to lower moisture content |
| Hard cheeses are aged longer | Longer aging lends a richer flavor |
| Hard cheeses have more calcium | Cheddar and Parmesan have more calcium |
| Hard cheeses have less lactose | Whey is removed during processing |
| Hard cheeses have less fat | |
| Hard cheeses have more sodium | |
| Soft cheeses have higher moisture content | |
| Soft cheeses are served fresh | |
| Soft cheeses have less calcium | |
| Soft cheeses have more lactose | |
| Soft cheeses have more fat | |
| Soft cheeses have less sodium |
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What You'll Learn
Hard cheeses have a longer shelf life
Hard cheeses, such as cheddar, Swiss, and Parmesan, have a longer shelf life than soft cheeses. This is because they contain less moisture, which increases their shelf life. The longer ageing process of hard cheeses also contributes to their longer shelf life.
The lower moisture content in hard cheeses is due to the way they are made. Hard cheeses are typically fermented and aged for longer periods, which removes more moisture and results in a drier, harder cheese. This ageing process also contributes to the richer flavour of hard cheeses.
The longer shelf life of hard cheeses makes them a more shelf-stable option for consumers. They can be stored for longer periods without spoilage, making them a more economical choice for those who don't consume cheese frequently.
Additionally, the intense flavour of hard cheeses means that a little goes a long way. Consumers may find that they need smaller portions to satisfy their taste buds, making hard cheeses a more cost-effective and healthier option in terms of portion control.
While hard cheeses have a longer shelf life, it's important to note that proper storage is still essential. Hard cheeses should be properly wrapped and refrigerated to maintain their quality and extend their shelf life even further.
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Soft cheeses are often lower in calories
Mozzarella is another soft cheese that is lower in calories and sodium than most other cheeses. Fresh mozzarella is one of the lowest in calories and sodium, and it also contains Lactobacillus casei and Lactobacillus fermentum, two probiotic strains that are beneficial for gut health. Cottage cheese is another soft, white cheese that is high in protein and low in calories, making it a good choice for weight management.
While soft cheeses may be lower in calories, it is important to note that hard cheeses can also have health benefits. For example, hard cheeses such as cheddar and Parmesan usually have more calcium and less lactose than soft cheeses. They also tend to have a modest amount of fat. Blue cheese, which can be considered a soft or hard cheese depending on how it is processed, is high in calcium.
Overall, while soft cheeses are often lower in calories, both soft and hard cheeses can have their own unique nutritional benefits. The healthiest choice may depend on individual dietary needs and preferences.
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Hard cheeses have less lactose
While cheese is often vilified for its high saturated fat content, recent studies suggest that fermented dairy products may not be as harmful as once thought. In fact, the nutrients in cheese and the process of fermentation may help moderate the effects of saturated fat in the body.
Hard cheeses, such as cheddar and Parmesan, tend to be good sources of important vitamins and minerals such as calcium and vitamin A. They also have a modest amount of fat. During the processing of hard cheeses, the whey is removed, which results in lower lactose content. This means that hard cheeses are a better option for those with lactose sensitivity or irritable bowel syndrome.
Goat's milk, for example, has lower levels of the milk sugar lactose, making it easier to digest for those with lactose intolerance. Goat cheese, or chevre, is a tangy, soft cheese with a higher medium-chain fatty acid content than cow's milk. These types of fats are more rapidly absorbed during digestion, making them less likely to be stored as body fat.
Cottage cheese, a soft, white cheese made from cow's milk curds, is another option for those looking for low-lactose cheese. It has a high protein-to-calorie ratio, making it a good choice for weight management. Studies suggest that its high protein content can increase feelings of fullness and help decrease overall calorie intake, leading to weight loss.
Overall, while hard cheeses generally have lower lactose content than soft cheeses, there are some soft cheeses, such as goat cheese and cottage cheese, that are also lower in lactose and offer various health benefits.
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Blue cheese is high in calcium
Blue cheese is a nutrient-dense food, and a 1-ounce (28-gram) serving of it is an excellent source of calcium. Calcium is a vital nutrient for maintaining healthy bones and teeth. It is also necessary for optimal bone health and forming tooth enamel, which is the hard outer surface of the teeth. Enamel helps protect the more vulnerable parts of the teeth and insulates them from extreme temperatures.
Blue cheese is ripened with cultures of the mold penicillium and includes varieties such as Stilton and Gorgonzola. It can be considered soft or hard, depending on how it is processed. While blue cheese is high in calcium, it also contains high levels of saturated fat, calories, and sodium. Therefore, it should be consumed in moderation.
Blue cheese also contains a compound known as spermidine, which may delay aging and reduce the risk of cardiovascular disease. Researchers believe that spermidine has a positive effect on cardiac muscle cells and other parts of the cardiovascular system. The presence of spermidine in blue cheese may explain the "French paradox," a phenomenon in which fewer people in France die of cardiovascular disease despite consuming more saturated fat.
Blue cheese is also a great source of protein and other vitamins and minerals that help maintain proper immune system functioning. It can be added to various dishes, such as burgers, pizzas, and salads with spinach, nuts, and apples or pears. However, it is important to consume blue cheese in moderation and to store it safely to avoid spoilage, as spoiled blue cheese can produce harmful mycotoxins.
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Goat's cheese is easier to digest
While cheese is often criticized for its high saturated fat content, recent studies suggest that fermented dairy products may not be as harmful as once thought. In fact, some cheeses can be considered healthy. Harder cheeses, such as cheddar, Swiss, and Parmesan, tend to be good sources of important vitamins and minerals like calcium and vitamin A. They also have a modest amount of fat and less lactose, making them a better option for those with lactose sensitivity or irritable bowel syndrome.
Goat's cheese, in particular, is known for being easier to digest than other types of cheese. Firstly, goat's milk has lower levels of lactose, the natural sugar in dairy that the body struggles to digest if one is lactose intolerant. Goat's milk contains 10-12% less lactose than cow's milk, and aged goat cheeses like gouda and feta have even less lactose due to the fermentation process breaking it down.
Secondly, goat's milk contains mostly A2 casein, a protein that some people find easier to digest than the A1 casein found in cow's milk. A study in 45 people with lactose intolerance found that drinking milk containing only A2 casein improved intestinal inflammation and did not aggravate digestive symptoms. Goat's milk also has smaller fat molecules that are easier for the body to break down and absorb, and it is richer in medium-chain triglycerides (MCTs), a type of fat that is quickly metabolized for energy instead of being stored in the body.
Additionally, goat's cheese may help promote weight loss. A study in 33 adults found that consuming a goat milk-based breakfast with goat cheese significantly reduced hunger compared to a cow's milk-based breakfast. Goat's cheese also contains beneficial bacteria called probiotics, which can improve gut health and contribute to overall health.
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Frequently asked questions
Hard cheeses are aged longer than soft cheeses, which gives them a longer shelf life and a more intense flavour. This means that smaller portions are usually enough, making them a healthier choice. Hard cheeses are also a good source of important vitamins and minerals such as calcium and vitamin A, and they have less lactose. However, they also tend to have more sodium.
Some healthy hard cheeses include Parmesan, Cheddar, and Swiss.
Yes, there are some soft cheeses that are considered healthy. These include cottage cheese, mozzarella, feta, goat cheese, and blue cheese.
Hard cheeses are a good source of calcium and vitamin A. They also have less lactose, which can be beneficial for people with lactose sensitivity or irritable bowel syndrome.
