Patrick Oconnell
Feta cheese is a popular choice for those looking to manage their cholesterol levels. While it is high in sodium and saturated fat, it is lower in fat than many other cheeses and provides beneficial nutrients like calcium and protein. Feta also contains phosphorus, which has been linked to improved bone density when consumed with calcium. However, the phosphorus in feta may weaken bones in people with kidney disease. Feta is also a good source of probiotics, which can aid gut health. It is worth noting that soft, unpasteurized cheeses like feta can contain bacteria that may cause mild flu-like symptoms in adults and harm a fetus, so pregnant women are advised to avoid them.
| Characteristics | Values |
|---|---|
| Cholesterol per ounce | 25 milligrams |
| Saturated fat | Less than 4 grams |
| Sodium | High |
| Calcium | High |
| Protein | High |
| Phosphorus | High |
| Probiotics | Yes |
| Conjugated linoleic acid (CLA) | Yes |
| Tyramine | Yes |
| Suitable for keto diet | Yes |
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What You'll Learn
Feta cheese is lower in fat than other cheeses
Feta cheese contains 25 milligrams of cholesterol per ounce and less than 4 grams of saturated fat. In comparison, other popular cheeses like cheddar and American cheese are among the highest in cholesterol and saturated fat. For example, a 30g portion of cheddar provides 7% of your daily calories and more salt than a packet of crisps. On the other hand, feta's rich taste means a little goes a long way, so you can use less of it while still enjoying its fabulous flavor.
Low-fat cheeses are defined as having no more than 1 gram of saturated fat per serving. Feta, while not considered a low-fat cheese, is still lower in fat than many other options. This makes it a reasonable choice for those watching their cholesterol intake, as long as it's consumed in moderation. The American Heart Association (AHA) recommends keeping your saturated fat intake to 5-6% of your total caloric intake. Opting for lower-fat cheeses, like feta, can help you stay within these guidelines while still enjoying the taste and benefits of cheese.
In addition to its lower fat content, feta cheese offers several potential health benefits. It is a good source of calcium and protein, and its probiotics may aid gut health. Feta also contains a fatty acid called conjugated linoleic acid (CLA), which has been shown in studies to help reduce body fat and improve body composition over the long term. However, it's important to note that these studies are not entirely consistent, and more research is needed.
While feta cheese is a healthier option for those concerned about cholesterol, it's important to consider its high sodium content. Excessive sodium intake has been linked to high blood pressure, which can contribute to ongoing health issues like kidney disease, stroke, and heart disease. Therefore, moderation is key when it comes to enjoying feta cheese as part of a heart-healthy diet.
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Feta has a high sodium content
Feta cheese is a popular choice for those looking to manage their cholesterol levels. It’s lower in fat compared to many other cheeses and provides beneficial nutrients like calcium and protein. Feta is also a good source of phosphorus, which, when consumed with calcium, has been linked to improved bone density and osteoporosis prevention. In addition, feta contains a fatty acid known as conjugated linoleic acid (CLA), which studies have shown may help reduce body fat and improve body composition in the long term.
However, feta cheese has a high sodium content. Excessive sodium in the diet has been linked to high blood pressure, which can lead to ongoing health issues like kidney disease, stroke, and heart disease. Feta is also higher in sodium than some other cheeses; some types of Roquefort, halloumi, and cheese singles are saltier than seawater. In addition, feta's salty taste may come from the brine it ages in.
Because of its high sodium content, those with kidney disease should be cautious about consuming feta. In addition, feta naturally contains tyramine, a substance in aged and fermented foods that has been linked to blood pressure spikes, heart palpitations, and severe headaches in people taking certain drugs. Therefore, it is important to consume feta in moderation.
To summarise, while feta cheese has a high sodium content, it can be enjoyed in moderation as part of a healthy diet. Its salty flavour can enhance dishes, and it provides various beneficial nutrients. However, those with kidney disease or certain other health conditions should be cautious about consuming feta due to its high sodium content and the presence of tyramine.
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Feta is rich in calcium and protein
Feta cheese is a popular choice for those looking to manage their cholesterol levels. While it does contain cholesterol and saturated fat, it is lower in fat than many other cheeses. Feta is traditionally made from sheep's milk or a mix of sheep's and goat's milk, which makes it easier to digest. It is also an excellent source of nutrients, including calcium and protein. Consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention. Feta also contains a fatty acid known as conjugated linoleic acid (CLA), which has been shown to help reduce body fat and improve body composition in the long term. However, studies on CLA are not consistent, and further testing is needed as it may negatively affect sugar metabolism and cholesterol levels.
Feta cheese is a good source of protein, which is essential for building and maintaining muscle mass. It also contains calcium, which is crucial for bone health. Feta's rich taste means a little goes a long way, so you can use less of it in your dishes while still enjoying its fabulous flavour. For example, you can perk up salads with crumbled feta, pair it with fruit, or add it to dishes with fresh cherry tomatoes. Feta is also a versatile cheese that can be used in various dishes, and its strong flavour means a little can go a long way.
In addition to its nutritional benefits, feta cheese also offers potential health advantages. It contains probiotics, which are strains of good bacteria that promote a healthy gut and support immune system function. Researchers are studying whether probiotics can help with symptoms of diarrhoea and constipation associated with irritable bowel syndrome and inflammatory bowel disease. However, it is important to note that soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, a type of bacteria that can cause mild flu-like symptoms in adults and harm a fetus, so pregnant women should avoid unpasteurized cheeses.
While feta cheese can be a nutritious and tasty addition to a well-balanced diet, it is important to consume it in moderation due to its high sodium content. Excessive sodium intake has been linked to increased blood pressure, which can lead to ongoing health issues such as kidney disease, stroke, and heart disease. Additionally, feta contains tyramine, a substance found in aged and fermented foods that has been linked to blood pressure spikes, heart palpitations, and severe headaches in people taking certain medications. Therefore, it is crucial to enjoy feta as part of a balanced diet and consult a healthcare professional for specific dietary recommendations.
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Feta is a good source of probiotics
Feta cheese is a good source of probiotics, which are live, friendly bacteria that can benefit your health. Feta has been shown to contain Lactobacillus plantarum, which accounts for about 48% of its bacteria. According to researchers, feta meets the threshold to be considered a probiotic food, even after nine months of appropriate cold storage. The probiotic strain in feta has been found to reduce the growth of listeria, a potentially fatal cause of foodborne illness.
Feta cheese is a good source of calcium, phosphorus, and protein, all of which have been linked to improved bone health. Calcium and protein help maintain bone density and prevent osteoporosis, while phosphorus is an important component of bone health. Feta provides almost twice as much calcium as phosphorus, a proportion that has been shown to positively impact bone health. Incorporating feta into your diet can help you achieve the recommended daily intake of calcium.
Feta cheese is also a good source of essential vitamins and minerals. It contains high levels of calcium, which helps maintain healthy teeth and bones. Feta also has a fatty acid known as conjugated linoleic acid (CLA), which has been shown in experimental studies to help reduce body fat and improve body composition in the long term. However, these studies are not consistent, and further testing is needed as CLA may negatively affect sugar metabolism and cholesterol levels.
While feta cheese can be a good source of nutrients, it is important to consider its high sodium and saturated fat content. Feta is a brined cheese, and the finished product is high in sodium, containing 312 mg of sodium in a 1-ounce (28-gram) serving, which can account for up to 13% of your daily recommended intake. Feta also contains saturated fats, which should be limited to less than 10% of your daily calorie count. Excessive sodium and saturated fat intake can contribute to health issues such as high blood pressure, heart disease, and stroke. Therefore, it is recommended to consume feta in moderation as part of a well-balanced diet.
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Feta contains tyramine, which can cause health issues for some
Feta cheese is a lower-fat cheese option, containing 25 milligrams of cholesterol per ounce and less than 4 grams of saturated fat. This makes it a reasonable option for those with high cholesterol, provided it is consumed in moderation.
However, feta contains tyramine, a naturally occurring substance in aged and fermented foods. Tyramine has been linked to adverse health effects in some people, particularly those taking monoamine oxidase inhibitor (MAOI) drugs, such as those prescribed for depression or Parkinson's disease. In these individuals, tyramine can cause blood pressure spikes, heart palpitations, and severe headaches.
Tyramine is found in many aged and fermented foods, including other cheeses, cured meats, and red wines. It is produced by the breakdown of tyrosine, an amino acid, during the aging or fermentation process. The longer a food is aged or fermented, the higher its tyramine content is likely to be.
If you are taking MAOI drugs or have experienced adverse reactions to aged or fermented foods in the past, it is important to be cautious about consuming feta cheese and other tyramine-rich foods. However, for most people, the health benefits of feta cheese, such as its high calcium and protein content, may outweigh the potential risks associated with tyramine.
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Frequently asked questions
Feta cheese is lower in fat than many other cheeses and is considered a reasonable option to eat in moderation. However, it is high in sodium and saturated fat, which can increase cholesterol levels.
Feta is an excellent source of nutrients like calcium, protein, and essential vitamins. It also contains probiotics, which may aid gut health.
Excessive sodium in the diet has been linked to high blood pressure, which can lead to health issues like kidney disease, stroke, and heart disease. Feta also contains tyramine, which has been linked to blood pressure spikes, heart palpitations, and severe headaches in people taking certain medications.
Yes, low-fat cheeses such as cottage cheese, ricotta, mozzarella, and Swiss cheese are lower in fat and cholesterol.
The Cleveland Clinic recommends limiting cheese intake to about 3 ounces per week. The American Heart Association (AHA) suggests keeping saturated fat intake to 5-6% of total caloric intake, which is about 13 grams or 120 calories for a 2,000-calorie diet.
