Randy Chandler
Cheese is a beloved dairy product that comes in hundreds of textures and flavours. While it is often vilified for being high in saturated fat, cheese can be a good source of protein, calcium, and several other nutrients. In fact, eating cheese may help prevent heart disease and osteoporosis. Some of the healthiest cheeses include feta, parmesan, cheddar, and manchego. When looking for healthy cheese, it's important to consider factors such as fat content, sodium levels, and the type of milk used. For those watching their weight, cottage cheese, ricotta, edam, and mozzarella are good options, while goat's cheese and parmesan are suitable for lactose-intolerant individuals.
| Characteristics | Values |
|---|---|
| Low-calorie | Mozzarella, Swiss, Cottage, Ricotta, Edam, Camembert, Feta, Parmesan, Goat's cheese, Manchego |
| Low-fat | Mozzarella, Cottage, Ricotta, Edam, Camembert, Parmesan, Goat's cheese, Manchego |
| High-protein | Mozzarella, Swiss, Cottage, Cheddar, Ricotta, Parmesan, Feta, Goat's cheese, Manchego |
| High-calcium | Blue, Parmesan, Mozzarella, Gouda, Cheddar, Cottage, Feta, Camembert, Manchego |
| High-vitamin | Blue, Swiss, Cottage, Parmesan, Mozzarella, Gouda, Goat's cheese, Feta |
| Low-lactose | Parmesan, Goat's cheese, Manchego |
| Probiotics | Mozzarella, Blue, Cottage |
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What You'll Learn
Low-calorie options
When looking for low-calorie cheese options, there are several varieties to consider. Here are some options to explore:
Mozzarella
Mozzarella is a soft cheese that is typically made from buffalo or cow's milk. It is known for being lower in fat and calories compared to other cheeses, making it a healthier option. A slice of part-skim mozzarella contains 70 calories, while a slice of whole milk mozzarella has 85 calories. Mozzarella also provides probiotics, which can have gut health and immunity benefits.
Cottage Cheese
Cottage cheese is a fresh, mild, and creamy cheese made from curdled cow's milk. It is very low in calories, fat, and carbohydrates, while being high in protein. This makes it an excellent choice for those focused on weight management or maintaining muscle mass. Cottage cheese is also a good source of vitamin B-12, which is essential for nerve and blood cell health.
Swiss Cheese
Originating from Switzerland, Swiss cheese is made from cow's milk and is characterised by its holes, formed by gas bubbles during the cheesemaking process. It is a low-calorie cheese, contributing only about 4% of a person's daily calorie allowance. Swiss cheese is also a good source of protein and contains Lactobacillus helveticus, a type of bacteria with potential health benefits such as anti-inflammatory and antioxidant properties.
Feta
Feta is a traditional Greek cheese made from sheep's or goat's milk. It is lower in calories compared to some other cheeses, and it is also very nutritious. Feta provides several essential nutrients, including phosphorus and calcium, which are important for bone and dental health. However, it is worth noting that feta is higher in sodium than some other cheeses.
Parmesan
Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavour. It is made from raw, unpasteurized cow's milk and aged for at least 12 months. Parmesan is rich in calcium and phosphorus, which are important for bone health. It also has a lower lactose content compared to other cheeses, making it a good option for those with lactose sensitivity. When choosing Parmesan, look for options with fewer ingredients and lower sodium content.
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High-protein, low-fat cheeses
When looking for high-protein, low-fat cheeses, there are a few options to consider. Firstly, cottage cheese is a great choice, as it is high in protein and very low in fat and calories. It is also a good source of calcium and vitamin B-12, making it a valuable addition to the diet of those at risk of osteoporosis or with low calcium intake. Another option is ricotta, which is also low in fat and calories and made from whey protein, which has been shown to decrease cholesterol and may have anti-cancer effects. Mozzarella is another popular option that is rich in protein and has a mild taste. When made with skim milk, it is low in fat, with only 4.5 grams of fat per ounce.
Other cheeses that are high in protein include gouda, which has approximately 7 grams of protein per ounce, and Swiss cheese, which has 7.7 grams of protein per ounce. Gruyere is another high-protein cheese with 8.5 grams of protein per ounce, and it is also a good melting cheese due to its fat content. Feta is a nutritious cheese that is high in calcium and phosphorus, which are important for bone and dental health. However, it is higher in sodium compared to other cheeses.
While all cheese types can be part of a well-balanced diet, it is important to consume them in moderation and be mindful of their nutritional content. Some cheeses are high in fat, sodium, and calories, so choosing low-fat varieties or those with lower sodium content can be beneficial. Additionally, the fermentation process in some cheeses may help to moderate the effect of saturated fat in the body.
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Health benefits of feta, parmesan, cheddar, and manchego
Feta, Parmesan, Cheddar, and Manchego are all popular varieties of cheese, each with its own unique characteristics and health benefits. Here is a detailed look at some of the health benefits associated with these cheeses:
Feta Cheese
Feta cheese is a traditional Greek cheese made from sheep's and goat's milk. It is known for its salty and crumbly texture. Feta is a good source of calcium, which is essential for strong teeth and bones. It is also high in protein, which is beneficial for muscle health and skin health. Feta contains gut-friendly bacteria and beneficial microbes, such as Lactobacillus plantarum, which support gut health and improve digestion. Additionally, feta provides fatty acids, including conjugated linoleic acid (CLA), which has been linked to improved body composition by reducing body fat and increasing lean mass.
Parmesan Cheese
Parmesan cheese is highly nutritious and is particularly rich in protein and fat, making it an energy-dense food. It is also a good source of calcium, which supports bone health. Parmesan is virtually lactose-free, making it suitable for individuals with lactose intolerance. The cheese provides several nutrients essential for bone health, including calcium, phosphorus, and zinc. However, it is important to note that Parmesan is not suitable for those with a casein or cow's milk allergy.
Cheddar Cheese
Cheddar cheese, originating from the town of Cheddar in Somerset, England, exhibits various bio-functional properties due to the presence of bioactive peptides. These bioactive peptides offer several health benefits, including anti-oxidative, anti-hypertensive, antimicrobial, and immunomodulatory properties. The consumption of cheddar cheese is considered safe and contributes to overall good health by helping fight against free radicals, microbial infections, high blood pressure, and enhancing immunity.
Manchego Cheese
Manchego cheese, a Spanish variety, is known for its high protein content, even surpassing that of meat. It is also a rich source of calcium and other important vitamins like vitamins A, D, and E. The longer Manchego cheese is aged, the less lactose it contains, making it a suitable option for those with lactose sensitivity. The vitamins and calcium in Manchego contribute to metabolic processes and overall health.
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Goat's cheese and lactose intolerance
Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. Cheese's nutrient content and flavour depend on how it is produced and the type of milk used.
Goat's cheese is not completely lactose-free, but it contains significantly less lactose than cow's cheese. Goat's milk typically contains about 4% lactose, while cow's milk contains about 5%. This makes goat's milk easier to digest for people with mild to moderate lactose intolerance. In addition, the shorter fat molecules in goat's milk further enhance its digestibility.
The age of the cheese also matters. Harder, more aged cheeses have less lactose than softer, younger cheeses. During the ageing process, lactose is broken down by bacteria, resulting in lower lactose content. Therefore, aged goat's cheese could have virtually no lactose left in it, making it a good option for those with lactose intolerance.
However, it is important to note that lactose intolerance varies from person to person, and some individuals with lactose intolerance may still experience reactions to goat's cheese. It is always recommended to consult with a medical professional before making any dietary changes, especially if you have a history of lactose intolerance or other digestive issues.
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Blue cheese and bone health
Blue cheese is a popular choice for many, with its bold, tangy flavour and extra kick. It is also a nutritious option, offering a surprising variety of health benefits.
Blue cheese is a good source of calcium, which is necessary for optimal bone health. Calcium helps to strengthen teeth and maintain their health, and it also plays a role in improving bone strength and overall bone development. A 1-ounce (28-gram) serving of blue cheese provides about 150 mg of calcium, which is 11% of the daily recommended amount for an adult. Adequate calcium intake is linked to increased bone mass, and it may also help prevent bone-related health issues such as osteoporosis.
In addition to calcium, blue cheese contains other beneficial vitamins and minerals, including vitamin B12. It is also a great source of protein, which is important for muscle and bone health.
While blue cheese offers these bone health benefits, it is important to remember that it is also high in sodium and fat, so it should be consumed in moderation as part of a healthy, balanced diet. For those who are prone to headaches or migraines, or who are on low-sodium diets, it may be best to limit or avoid blue cheese.
Blue cheese can be enjoyed in a variety of ways, including melted on pizzas or burgers, crumbled into salads, or as part of a charcuterie board.
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Frequently asked questions
Mozzarella, cottage cheese, ricotta, edam, and Swiss cheese are some options that are low in calories.
Parmesan, goat cheese, and manchego are lower in lactose, making them suitable for those who are lactose intolerant.
Cottage cheese, cheddar, gouda, and ricotta are high in protein.
Mozzarella, ricotta, and Swiss cheese are low in sodium.
