Frederic Melton
Feta and goat's cheese are popular varieties of cheese, often used in salads, sandwiches, and dips. They are both high in fat, with goat's cheese containing slightly more fat per ounce. Feta, however, is typically aged in brine, giving it a saltier taste, while goat's cheese is smoother and has an earthy flavour. With concerns about high cholesterol on the rise, it is important to understand the impact of these cheeses on cholesterol levels. While cheese is a good source of calcium and protein, it is also high in fat and sodium, which can contribute to high cholesterol. So, is feta or goat's cheese bad for cholesterol? Let's delve into the details and explore the effects of these cheeses on our health.
| Characteristics | Values |
|---|---|
| Feta cheese origin | Greece |
| Feta cheese texture | Soft, crumbly |
| Feta cheese colour | White |
| Feta cheese taste | Salty, tangy |
| Feta cheese ingredients | Sheep's or goat's milk |
| Feta cheese nutrition | Calcium, protein, vitamins, sodium, saturated fat |
| Feta cheese and cholesterol | Feta has 25mg of cholesterol per ounce and is lower in saturated fat than most cheeses. |
| Goat's cheese origin | Goat's milk |
| Goat's cheese texture | Smooth and spreadable at room temperature, crumbly when chilled |
| Goat's cheese taste | Earthy |
| Goat's cheese nutrition | Fat, vitamins |
| Goat's cheese and cholesterol | Goat's milk fats are more supportive of good cholesterol and less likely to make bad cholesterol. |
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What You'll Learn
Feta and goat's cheese are lower in fat than other cheeses
Feta is a soft, white cheese that originated in Greece. It is aged in brine, giving it a salty, tangy flavor and a firm, crumbly texture. Goat's cheese, on the other hand, is smooth and spreadable at room temperature but becomes crumbly when chilled.
In terms of nutritional content, feta and goat's cheese offer a good amount of calcium, protein, and essential vitamins. However, they are also high in sodium and saturated fat, so moderation is key. Feta, for example, has a fatty acid called conjugated linoleic acid (CLA), which has been linked to reduced body fat in some studies.
When it comes to cholesterol, goat's cheese may be a better option. The fats in goat's milk are believed to support good cholesterol and are less likely to increase bad cholesterol. Additionally, goat's milk contains vitamins not found in cow's milk.
While cheese can be part of a healthy diet, it is important to choose lower-fat options and consume them in moderation, especially for those with high cholesterol or blood pressure. Low-fat cheeses, such as mozzarella, feta, cottage cheese, and ricotta, provide less saturated fat and can be part of a heart-healthy diet.
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Goat's cheese supports good cholesterol
Goats cheese supports good cholesterol
Goat's cheese is made from goat's milk and is considered a high-fat product. However, the fats in goat's milk are more supportive of good cholesterol and less likely to increase bad cholesterol.
Goat's cheese contains about 26g of fat per 100g, which is similar to the fat content of Brie and Edam. It also contains a similar amount of salt to Camembert. Despite being high in fat, goat's cheese is considered better for people with lactose intolerance than soft cheeses made from cow's milk. Goat's milk also contains vitamins not found in cow's milk.
Feta cheese, which is traditionally made from sheep's milk or a mix of sheep's and goat's milk, contains less fat than other cheeses, such as cheddar. It also has a strong flavour, so you are likely to eat less of it in a serving. Feta is also a good source of calcium, protein, and essential vitamins. It contains a fatty acid known as conjugated linoleic acid (CLA), which has been linked to reduced body fat.
If you have high cholesterol, you don't need to cut cheese out of your diet completely. However, it's important to choose low-fat cheese varieties and consume cheese in moderation.
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Feta and goat's cheese are high in sodium
While feta and goat's cheese offer a range of nutrients, their high sodium content is a concern for those watching their salt intake. High sodium consumption can lead to increased blood pressure and water retention, which can be detrimental to heart health. However, feta and goat's cheese also contain calcium, protein, and other essential vitamins and minerals. Feta, for example, has a fatty acid called conjugated linoleic acid (CLA), which has been linked to reduced body fat.
When consumed in moderation, feta and goat's cheese can be part of a healthy diet. They are lower in fat and calories compared to other cheeses, and their strong flavours mean a little goes a long way. For those watching their cholesterol, feta is a good option as it has less cholesterol per ounce than other cheeses. Goat's cheese is also recommended for cholesterol management since the fats in goat's milk support good cholesterol and are less likely to increase bad cholesterol.
To summarise, while feta and goat's cheese are high in sodium, they offer a range of nutritional benefits. Consumption in moderation and as part of a balanced diet can help mitigate the negative effects of high sodium intake. Additionally, opting for reduced-sodium varieties or draining and rinsing cheese in cold water can help lower sodium content.
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Goat's cheese is better for people with lactose intolerance
While feta cheese is a good source of essential vitamins and minerals, it is also high in sodium and saturated fat, which can increase the risk of high LDL cholesterol. Therefore, it is recommended to consume feta in moderation.
Now, let's discuss why goats' cheese is a better option for individuals with lactose intolerance:
Goats' cheese is considered a healthier alternative for people with lactose intolerance compared to soft cheeses made from cow's milk. While goats' cheese is not entirely lactose-free, it contains significantly less lactose than cow's cheese. Goat milk typically has around 4% lactose, while cow milk contains about 5%. This lower lactose content in goat milk makes it easier to digest for those with lactose intolerance.
In addition to the lower lactose levels in goat milk, the shorter fat molecules in goat milk further enhance its digestibility. The type of casein in the milk also plays a role. Some studies suggest that goat milk contains mainly A2-type casein, while cow milk contains both A1 and A2 casein. A1 casein has been associated with gastrointestinal discomfort and problems with lactose digestion, so opting for goat milk products can reduce these symptoms for lactose-intolerant individuals.
Furthermore, the age of the cheese matters. Harder and more aged cheeses tend to have lower lactose content than softer, younger cheeses. This is because, over time, the bacterial cultures in cheese break down and consume lactose, resulting in reduced lactose levels in the final product. Therefore, aged goat cheeses are more likely to be well tolerated by individuals with lactose intolerance.
It is important to note that lactose intolerance can vary in severity among individuals, and it is always recommended to consult with a medical professional before making significant dietary changes.
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Feta and goat's cheese are good sources of calcium and protein
Feta cheese is a soft, white-coloured cheese, traditionally made from sheep's or goat's milk. It is known for its rich aroma and slightly sour taste. Feta is a good source of calcium, which helps maintain healthy teeth and bones. It also contains phosphorus, and consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
Goat's cheese is made from goat's milk and is considered a 'high-fat' product. It contains about 26g of fat per 100g, which is similar to the fat content of Brie and Edam. It also contains a similar amount of salt to Camembert. Goat's cheese is a good option for those with lactose intolerance, as it contains lower levels of lactose than cheeses like ricotta and cottage cheese.
Feta and goat's cheese are both good sources of protein. Protein, along with calcium, can help control your body's blood sugar levels, lowering your chances of getting diabetes and helping to manage existing blood sugar-related conditions.
While feta and goat's cheese are good sources of calcium and protein, they are also high in sodium and saturated fat, so they should be consumed in moderation.
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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. It has less fat than cheddar and is very strongly flavoured, so you will probably eat less of it in a serving. However, it is packaged in brine to preserve freshness, so it can be high in sodium.
Goat's cheese is considered a "high-fat" product, but the fats in goat milk are more supportive of good cholesterol and less likely to make the bad cholesterol. Goat's cheese is also better for people with lactose intolerance than soft cheeses made from cow's milk.
Mozzarella, cottage cheese, ricotta, and feta are all low-fat cheeses.
If you have high cholesterol, you can use smaller portions of cheese, opt for low-fat or reduced-fat versions, or try a cheese substitute made from plants.
Low-fat yoghurt, tinned fish, tofu, lentils, and beans are good alternatives to cheese for calcium and protein.
