Kamil Perry
Feta cheese is a Greek staple made from sheep's and/or goat's milk, with a soft, crumbly texture and a salty, tangy flavour. It is one of the oldest cheeses in the world and is used in a variety of dishes, from salads to pizzas. Feta is a good source of essential vitamins, minerals, and probiotics, and contains beneficial microbes such as Lactobacillus plantarum. It is also rich in calcium, phosphorus, and protein, which promote bone health and help maintain bone density. However, feta has a high sodium content and contains saturated fats, which should be limited in one's diet. Overall, feta cheese can be a nutritious and delicious addition to a balanced diet when consumed in moderation.
| Characteristics | Values |
|---|---|
| Colour | White |
| Texture | Soft, crumbly |
| Taste | Salty, tangy |
| Origin | Greek |
| Type of milk used | Sheep, goat, or cow |
| Nutritional benefits | Good source of calcium, phosphorus, protein, vitamin B12, riboflavin, and probiotics |
| Other benefits | May aid in weight loss due to high protein content and presence of conjugated linoleic acid (CLA) |
| Drawbacks | High in sodium and saturated fat |
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What You'll Learn
Feta is a good source of calcium, protein, and vitamins
Feta cheese is a good source of calcium, protein, and vitamins. It is a soft, white-colored cheese traditionally made from sheep's or goat's milk. Feta is one of the oldest cheeses in the world and is known for its rich aroma and slightly sour taste.
Feta cheese is an excellent source of calcium, a mineral essential for muscle and nerve function, as well as strong and healthy bones and teeth. It also contains high levels of phosphorus, which, when consumed with calcium, has been linked to improved bone density and osteoporosis prevention. Feta is also a good source of protein, which is crucial for muscle, skin, and blood health, and helps with the growth, development, and repair of cells and tissues.
In addition to its calcium and protein content, feta cheese is a good source of vitamins, including B vitamins. It also contains beneficial microbes, such as Lactobacillus plantarum, and probiotic yeasts, which may support gut health by lowering the pH in the stomach. Feta is also a source of fatty acids, including conjugated linoleic acid (CLA), which has been linked to improved body composition and reduced body fat.
While feta cheese offers these nutritional benefits, it is important to consume it in moderation due to its high sodium and saturated fat content. Excessive sodium intake has been linked to increased blood pressure and associated health issues. However, when enjoyed in moderation, feta cheese can be a delicious and nutritious addition to a balanced diet.
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It has high amounts of sodium and saturated fat
Feta cheese is a soft, crumbly, white Greek cheese, traditionally made from sheep's and goat's milk. It is one of the oldest cheeses in the world, known for its rich aroma and slightly sour taste. Feta is a good source of essential vitamins and minerals, such as calcium, phosphorus, and protein. However, it also contains high amounts of sodium and saturated fat, which can have negative health impacts when consumed in excess.
Firstly, feta cheese has a high sodium content. During the cheese-making process, salt is added to the curd, and the cheese block is then submerged in a brine solution containing up to 7% salt during storage. This results in a high-sodium product, with a 1-ounce (28-gram) serving of feta containing 312 mg of sodium, contributing to 13% of the recommended daily intake (RDI). Excessive sodium intake has been linked to increased blood pressure and long-term health issues such as kidney disease, stroke, and heart disease. Therefore, it is recommended to consume feta in controlled portions, especially for those sensitive to salt.
Secondly, feta cheese is high in saturated fat, which has been associated with adverse health effects. While some claim that saturated fats raise HDL ("good cholesterol") and protect against cardiovascular disease, this notion is disputed by many scientists. Saturated fat is not an essential nutrient, and excessive consumption can lead to increased total cholesterol, triglycerides, and LDL, which are risk factors for atherosclerosis and other health issues. It is recommended to limit saturated fat intake to less than 10% of daily calories.
Despite the high amounts of sodium and saturated fat, feta cheese can still be a part of a healthy diet when consumed in moderation. It is lower in fat and calories compared to many other cheeses and is a good source of protein, calcium, and probiotics. Feta's calcium content promotes bone health and helps maintain strong teeth and bones. The probiotics and beneficial microbes in feta support gut health and improve digestion. Additionally, feta's protein content helps control blood sugar levels and contributes to muscle, skin, and blood health.
In conclusion, while feta cheese offers several nutritional benefits, its high sodium and saturated fat content should be considered. To maintain a balanced diet, it is advisable to consume feta in moderation and as part of a larger dietary plan that includes a variety of nutritious foods.
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Feta contains probiotics that support gut health
Feta cheese is a soft, white-coloured cheese traditionally made from sheep's or goat's milk. It is one of the oldest cheeses in the world and is known for its rich aroma and slightly sour taste. While feta is a good source of essential vitamins and minerals, it also contains high amounts of sodium and saturated fat, making moderation key when consuming it.
Feta cheese contains beneficial microbes, including yeasts and bacteria, which support gut health. These microbes, known as probiotics, are live microorganisms that confer health benefits to the host when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria as they help maintain a balanced gut microbiome and support digestive health. Probiotics can enhance the gut's ability to digest food and absorb nutrients, potentially alleviating issues such as bloating and discomfort.
The probiotic yeasts found in feta cheese have been shown to tolerate low pH levels, increasing their chances of surviving the harsh environment of the stomach and reaching the part of the gut where they are most beneficial. Feta contains specific strains of beneficial bacteria, including Lactobacillus plantarum, which has been associated with various health benefits.
In addition to its probiotic content, feta cheese is also a good source of calcium, protein, and phosphorus. These nutrients support bone health and may help maintain bone density. However, it is important to note that the phosphorus in feta may weaken bones in people with kidney disease.
While feta cheese has potential health benefits, particularly for gut health, it is important to consider some potential risks associated with its consumption. Feta's high sodium content can contribute to high blood pressure, and its saturated fats should be limited in the diet. Additionally, soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, which may be harmful to pregnant women and those with certain health conditions.
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It's a good option for those who are lactose intolerant
Feta cheese is a good option for those who are lactose intolerant. While it is a soft cheese, it is traditionally made from sheep's and/or goat's milk, which has lower levels of lactose than cow's milk. This makes it easier to digest for those with lactose intolerance. In addition, the cheesemaking and aging process of feta further reduces its lactose content.
However, it is important to note that feta cheese still contains some lactose, and individual tolerance levels vary. Those with lactose intolerance should introduce feta to their diet gradually and monitor for any adverse symptoms. While feta made from sheep's milk is said to have the lowest lactose content, it is worth noting that feta cheese sold in the US is often made from cow's milk, which may be less suitable for those with lactose intolerance.
Feta cheese also has other health benefits. It is a good source of protein, calcium, and essential vitamins, including vitamin B12. These nutrients support bone health, improve blood composition, and provide energy. Feta also contains probiotics, which can aid in gut health and digestion.
For those with lactose intolerance, feta cheese can be a nutritious and tasty option when consumed in moderation. However, it is always recommended to consult a healthcare professional or a registered dietitian for personalized advice regarding dietary restrictions and nutritional requirements.
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Feta is a versatile ingredient for many dishes
Feta's natural saltiness pairs well with sweet vegetables such as beets, tomatoes, and fennel. It can also be used in more inventive ways, such as in a summer vegetable frittata, a Greek chicken tzatziki wrap, or a homemade pizza with grilled zucchini, harissa, and feta topping. Feta is also a key ingredient in traditional Greek dishes like spinach pie (spanakopita) and phyllo pastries (tiropitakia).
In addition to its culinary versatility, feta is a nutritious choice when eaten in moderation. It is lower in fat and calories compared to many other cheeses and contains beneficial microbes, including yeasts and bacteria, that support gut health. Feta is also a good source of calcium, phosphorus, and protein, which promote bone health and help maintain bone density.
However, it is important to note that feta has a high sodium content, so it should be enjoyed in controlled portions, especially for those with health conditions such as high blood pressure or kidney disease.
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Frequently asked questions
Feta cheese is a good source of essential vitamins and minerals. It is rich in calcium, phosphorus, and protein, which are all essential for bone health. Feta also contains probiotics, which are beneficial for gut health.
Feta cheese contains a fatty acid known as conjugated linoleic acid (CLA), which has been linked to reduced body fat and improved body composition. Feta is also a good source of protein, which can help you feel full and energised.
Yes, feta cheese is high in sodium due to the salt added during the cheese-making process and the brine it is stored in. However, you can reduce the salt content by rinsing the cheese with water before eating it.
Yes, feta cheese is a fermented food that contains probiotics, which are beneficial for gut health. The probiotic yeasts in feta can survive the harsh environment of the stomach and promote a healthy gut function.
