Patrick Oconnell
Feta cheese is a popular Greek cheese with a rich history and a distinctive taste. It is made from sheep's milk or a combination of sheep's and goat's milk, resulting in a unique blend of tangy and sweet flavours. Feta is a good source of calcium, phosphorus, and protein, offering several health benefits. However, its high sodium content and lactose levels can be a concern for some individuals. Feta cheese is also used in the Weight Watchers diet, where it is incorporated into various dishes, indicating that it can be part of a healthy eating pattern.
| Characteristics | Values |
|---|---|
| Origin | Greece |
| Texture | Soft, crumbly, firm to the touch |
| Taste | Salty, tangy, sour |
| Milk used | Sheep, goat, cow, or a combination |
| Vitamins and minerals | Calcium, phosphorus, protein, probiotics, conjugated linoleic acid (CLA), Lactobacillus plantarum |
| Sodium content | High |
| Lactose content | High |
| Health risks | May contain Listeria monocytogenes, not suitable for people with lactose intolerance, or those with certain health conditions |
| Weight Watchers points | 3-6 points |
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What You'll Learn
- Feta cheese is a good source of calcium, phosphorus, protein, and probiotics
- It is also a source of conjugated linoleic acid (CLA), a fatty acid with potential health benefits
- Feta cheese is high in sodium, with 312 mg in a 1-ounce serving
- It is a relatively low-fat cheese, making it a reasonable option to consume in moderation
- Feta is a versatile ingredient that can be used in salads, cooked vegetables, grains, and traditional Greek dishes
Feta cheese is a good source of calcium, phosphorus, protein, and probiotics
Calcium and phosphorus work together to support bone health. Calcium helps maintain bone density, while phosphorus is an important component of bone tissue. Feta cheese is a good source of both calcium and phosphorus, with a higher proportion of calcium, which has been shown to have positive effects on bone health.
The milk from sheep and goats, which is used to make feta cheese, contains more calcium and phosphorus than cow's milk. Therefore, incorporating feta cheese into your diet can help you achieve the recommended daily intake of calcium.
Feta cheese also contains beneficial probiotics, specifically Lactobacillus plantarum, which accounts for about 48% of its bacteria. These friendly bacteria can promote immune system and gut health by protecting the intestinal tract from harmful bacteria like E. coli and Salmonella. Test-tube studies have shown that the bacteria in feta cheese can survive extreme conditions in the gut, such as bile acid, and have anti-inflammatory benefits.
In addition to its calcium, phosphorus, and probiotic content, feta cheese is also a good source of protein. Protein is essential for maintaining bone density and preventing bone loss. Feta cheese is a complete protein, providing all the essential amino acids needed by the body.
Overall, feta cheese is a nutritious and delicious addition to most diets, offering a good source of calcium, phosphorus, protein, and probiotics, which can promote bone health and provide other beneficial effects. However, it is important to note that feta cheese is high in sodium and may not be suitable for individuals with certain health conditions or salt sensitivity.
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It is also a source of conjugated linoleic acid (CLA), a fatty acid with potential health benefits
Feta cheese is a Greek cheese made from sheep and goat's milk. It is a good source of calcium, phosphorus, and protein, which promote bone health. Feta cheese is also a source of conjugated linoleic acid (CLA), a fatty acid with several potential health benefits.
CLA is a type of omega-6 fatty acid commonly found in the meat and milk of ruminants such as cows, goats, and sheep. It is technically a trans fat, but it differs from the industrial trans fats that are known to be harmful to health. CLA has become popular as a weight-loss supplement due to its potential to improve body composition by decreasing fat mass and increasing lean body mass.
Several studies have indicated that CLA has anti-cancer effects and may help prevent diabetes. Additionally, CLA supplementation may positively impact immune function, bone mineralization, and glycogen resynthesis. However, it is important to note that the CLA found in supplements is chemically altered and may have different forms and higher doses than the CLA naturally found in foods.
While feta cheese is a source of CLA, it is also high in sodium due to the addition of salt during the cheese-making process and brining. Feta cheese may not be suitable for people with certain health conditions or those who are sensitive to salt or lactose intolerant.
Overall, while feta cheese does have potential health benefits, including being a source of CLA, it should be consumed in moderation as part of a balanced diet to maintain overall health and well-being.
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Feta cheese is high in sodium, with 312 mg in a 1-ounce serving
Feta cheese is a popular Greek cheese with a rich history, distinctive flavour, and numerous health benefits. However, its high sodium content, with 312 mg in a 1-ounce (28-gram) serving, can be a concern for some individuals. This amount of sodium constitutes up to 13% of an individual's Recommended Daily Intake (RDI).
The high sodium content in feta cheese is a result of the cheese-making process. During production, salt is added directly to the curd, and the cheese block is then submerged in a brine solution containing up to 7% salt. This brining process is essential for the cheese's distinctive flavour and texture, but it also significantly increases its sodium content.
For those sensitive to salt or watching their sodium intake, there are ways to mitigate the high sodium levels in feta cheese. One simple method is to rinse the cheese with water before consumption, which helps to reduce the salt content. Additionally, feta cheese is often sold packed in brine, and if this is too salty, briefly soaking the cheese in plain water can help.
While the high sodium levels in feta cheese may be a concern for some, it is important to note that feta also offers several health benefits. Feta is a good source of calcium, phosphorus, and protein, which are essential for bone health and can help prevent osteoporosis. It is also lower in fat compared to many other cheeses and contains beneficial probiotics and fatty acids, such as conjugated linoleic acid (CLA), which has been linked to improved body composition and potential anti-cancer effects.
In conclusion, while feta cheese is high in sodium, with 312 mg in a 1-ounce serving, this can be mitigated with simple techniques like rinsing the cheese with water. Additionally, feta cheese offers various health benefits, including improved bone health and potential anti-cancer properties. As with all foods, moderation is key, and feta cheese can be enjoyed as part of a healthy and balanced diet.
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It is a relatively low-fat cheese, making it a reasonable option to consume in moderation
Feta cheese is a popular, traditional Greek cheese with a tangy flavour and a crumbly texture. It is made from sheep's milk or a combination of sheep's and goat's milk, though some manufacturers use cow's milk or a combination of cow's and goat's milk. The cheese is formed into blocks and submerged in a brine solution for several weeks, which gives it its characteristic salty taste.
Feta cheese is a good source of calcium, phosphorus, and protein. These nutrients have been linked to improved bone health and the prevention of osteoporosis. The cheese also contains probiotics, which are beneficial bacteria that promote a healthy gut and support immune system function.
However, feta cheese also has some potential drawbacks. It is high in sodium, with 312 mg of sodium per 1-ounce (28-gram) serving, contributing to about 13% of the recommended daily intake. Excessive sodium intake has been linked to high blood pressure and related health issues such as kidney disease, stroke, and heart disease. Feta is also a source of saturated fats, which should be limited to less than 10% of daily calorie intake.
Despite these concerns, feta cheese is considered a reasonable option to consume in moderation. It is lower in fat compared to many other cheeses, and its serving size is recommended to be around 30 grams. Feta is also easier to digest due to its traditional use of sheep's and goat's milk instead of cow's milk. The combination of sheep's and goat's milk gives feta a unique blend of flavours that is both tangy and slightly sweet, making it a versatile ingredient that can enhance the taste of various dishes.
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Feta is a versatile ingredient that can be used in salads, cooked vegetables, grains, and traditional Greek dishes
Feta is a soft, white, and brined Greek cheese that can be used in a variety of dishes, including salads, cooked vegetables, grains, and traditional Greek dishes.
Feta is a good source of calcium, phosphorus, and protein, which are essential for bone health. It also contains friendly bacteria that promote immune and intestinal health and have anti-inflammatory effects. However, due to the high salt content and lactose in feta, it may not be suitable for people with certain health conditions.
Feta in Salads
Feta is a popular ingredient in salads, especially Mediterranean and Greek-inspired ones. It adds a creamy, salty, and tangy flavour. Some specific examples include:
- Mediterranean lentil salad with chopped veggies and a light dressing
- Beet and feta salad with a zesty lemon-garlic dressing
- Watermelon and feta salad with mint
- Spinach salad with strawberries, walnuts, and a balsamic vinaigrette
Feta with Cooked Vegetables
Feta can be baked with vegetables, such as zucchini, squash, broccoli, bell peppers, and tomatoes. It can also be fried and drizzled with honey or wrapped in phyllo dough and baked. Baked feta with vegetables can be served as a side dish or added to pasta, soup, or grains like rice or quinoa.
Feta with Grains
Feta can be added to grains like quinoa or rice to create a flavorful and filling salad. For example, a quinoa salad inspired by a Greek salad includes broiled olives, which add a smoky flavour.
Feta in Traditional Greek Dishes
As feta is a Greek cheese, it is commonly used in traditional Greek dishes. It can be baked and served as an appetizer with pita chips or bread. It is also a common ingredient in Greek salads, which typically include vegetables like tomatoes, cucumbers, and olives, and sometimes fruit like watermelon.
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Frequently asked questions
Feta cheese is a versatile ingredient that can be used in many dishes. According to Weight Watchers, a Greek salad with feta cheese is worth 5 points, while a stuffed potato with feta cheese is worth 5 points. A pasta salad with feta cheese is worth 4 points, and a quesadilla with feta cheese is worth 3 points.
Feta cheese can be part of a healthy eating pattern that supports weight loss, but it is important to consider the total points for the day. For example, one day that includes feta cheese in a Greek salad for lunch and a stuffed potato for dinner totals 21 points. Another day that includes feta cheese in a pasta salad for lunch and lemon chicken breast for dinner totals 20 points.
The recommended serving size for cheese is 30 grams, which is a good source of protein.
Feta cheese can be included in a healthy diet in moderation. It is important to keep an eye on serving sizes and be mindful of the rest of your diet. For example, you can include sources of unsaturated fat like avocado or grilled salmon instead of other sources of saturated fat.
Feta cheese is a good source of calcium and protein, and it is lower in fat than many other cheeses. It also contains probiotics, which are good bacteria that promote a healthy gut and support immune system function. However, it is high in sodium and should be consumed in moderation.
