Randy Chandler
Feta cheese is a popular ingredient in Greek cuisine and the Mediterranean diet. It is made from sheep's milk or a combination of sheep's and goat's milk. Feta is known for its salty and tangy flavour, crumbly texture, and versatility in dishes. While it is often considered a healthy cheese option due to its calcium, protein, and probiotic content, there are ongoing debates about whether the high saturated fat and sodium levels in feta cheese make it a less nutritious choice. So, is feta cheese good or bad for your health?
| Characteristics | Values |
|---|---|
| Nutritional Value | Feta cheese is a good source of calcium, phosphorus, protein, vitamin B12, riboflavin, and probiotics. |
| Fat Content | Feta cheese contains fat, including saturated fat, but is lower in fat than many other cheeses. It also contains a fatty acid known as conjugated linoleic acid (CLA), which may help reduce body fat and improve body composition. |
| Sodium Content | Feta cheese has a high sodium content due to the addition of salt during the cheese-making process and brining. |
| Lactose Content | Feta cheese has a higher lactose content than some other cheeses, but it is naturally lower in lactose due to the cheesemaking and aging process. |
| Allergens and Sensitivities | Feta cheese is traditionally made from sheep's or goat's milk but can also be made with cow's milk. It may contain Listeria bacteria if made with unpasteurized milk. It is not suitable for those with dairy allergies or lactose intolerance. |
| Health Benefits | Feta cheese is associated with the Mediterranean Diet and can be a nutritious choice when eaten in moderation. It may contribute to bone health and provide anti-inflammatory benefits due to its calcium, phosphorus, and probiotic content. |
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What You'll Learn
Feta is a good source of calcium, protein, and phosphorus
Feta cheese is a good source of calcium, protein, and phosphorus. These nutrients are essential for maintaining strong and healthy bones and teeth. Calcium and phosphorus work together to improve bone density and prevent osteoporosis. Feta cheese is also a source of vitamin B12, which supports normal energy metabolism and helps maintain a healthy nervous system.
Feta cheese is traditionally made from sheep's milk or a mix of sheep and goat's milk. Milk from sheep and goats contains more calcium and phosphorus than cow's milk, making feta cheese a good option for those looking to increase their intake of these nutrients.
In addition to being a good source of calcium, protein, and phosphorus, feta cheese also contains beneficial probiotics and fatty acids. The probiotic yeasts in feta may lower the pH in the stomach, contributing to a healthy gut. Feta also contains a fatty acid known as conjugated linoleic acid (CLA), which has been linked to reduced body fat and improved body composition.
While feta cheese offers these nutritional benefits, it is important to consume it in moderation due to its high sodium content. Additionally, those with lactose intolerance or dairy allergies may need to limit their consumption or avoid feta cheese altogether. Overall, when enjoyed in controlled portions, feta cheese can be a nutritious and tasty addition to a balanced diet.
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It's also rich in B vitamins and fatty acids
Feta cheese is a good source of B vitamins, specifically vitamin B12, which has several health benefits. Firstly, vitamin B12 supports a healthy nervous system, skin, and energy production. It also helps keep the blood healthy. As a natural source of fat, feta cheese can help the body better absorb fat-soluble vitamins like vitamins A, D, E, and K.
Feta cheese also contains a fatty acid known as conjugated linoleic acid (CLA). Studies have shown that CLA can help reduce body fat and improve body composition in the long term. Eating feta cheese could contribute to your intake of CLA and provide you with its associated health benefits, such as potentially reducing the risk of diabetes and cancer.
It is important to note that feta cheese is typically made from sheep's milk or a mix of sheep's and goat's milk, which has a stronger flavour. Feta cheese made from cow's milk, often in the United States, has a milder taste. While feta cheese is a good source of nutrients, it also has high amounts of sodium and saturated fat, so it should be consumed in moderation as part of a balanced diet.
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Feta contains tyramine, which may cause issues for some people
Feta cheese is a soft, white-coloured cheese that is 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 cheese is a good source of nutrients like calcium, phosphorus, protein, and vitamin B, it also contains high amounts of sodium and saturated fat.
One important consideration regarding feta cheese is its tyramine content. Tyramine is a naturally occurring substance found in aged and fermented foods, including feta cheese. For most people, tyramine is not an issue and is safely metabolised by the body. However, for individuals taking monoamine oxidase inhibitor (MAOI) drugs, tyramine can pose some risks.
MAOIs are a class of medications used to treat various conditions, such as depression or Parkinson's disease. When taken in conjunction with tyramine-rich foods like feta cheese, MAOIs can lead to a dangerous interaction. This interaction occurs because MAOIs block the action of an enzyme called monoamine oxidase, which is responsible for breaking down tyramine in the body. As a result, the consumption of tyramine-rich foods can cause a buildup of tyramine in the body, leading to adverse effects.
The potential side effects of combining MAOIs with tyramine-rich foods like feta cheese include spikes in blood pressure, heart palpitations, and severe headaches. In some cases, this interaction can even lead to a hypertensive crisis, a medical emergency characterised by a sudden and severe increase in blood pressure. Therefore, it is crucial for individuals taking MAOIs to avoid or severely limit their intake of tyramine-rich foods, including feta cheese, to prevent these potentially harmful consequences.
It is worth noting that the risks associated with tyramine are primarily for individuals taking MAOIs. For the general population, tyramine is not typically a concern. However, some people may have a sensitivity or intolerance to tyramine, even if they are not taking MAOIs. Symptoms of tyramine sensitivity can include migraines, nausea, diarrhoea, and skin flushing. If individuals experience any adverse reactions after consuming tyramine-containing foods like feta cheese, they should consult a healthcare professional for personalised advice and guidance.
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It's lower in fat than other cheeses but has high sodium levels
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 cheese is a good source of nutrients like calcium and protein, it also contains high amounts of sodium and saturated fat.
Feta cheese is often considered a healthier alternative to other cheeses due to its lower fat content. However, it is important to note that it still contains a significant amount of fat, and its sodium levels can be a cause for concern.
The process of making feta cheese involves adding salt to the curd and then submerging the cheese block in a brine solution of up to 7% salt during storage. This results in a finished product that is high in sodium. A 1-ounce (28-gram) serving of feta cheese can contain up to 312 mg of sodium, which is about 13% of the recommended daily intake.
While feta cheese has a lower fat content compared to other cheeses, it is important to note that it still contains fat, including saturated fat. The fat content in feta can vary depending on the type of milk used, with goat's milk having slightly higher fat content per ounce than sheep's milk.
Overall, feta cheese can be a nutritious choice when consumed in moderation. Its lower fat content compared to other cheeses makes it a reasonable option, but its high sodium levels should be considered. For those sensitive to salt, rinsing the cheese with water before consumption can help reduce the salt content.
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Feta is a versatile ingredient that can be used in many dishes
Feta's versatility extends to its use in various dishes, from savoury to sweet combinations. It can be crumbled or sprinkled on salads, grilled and drizzled with olive oil, paired with fruits such as watermelon and mint, or added to tacos, pizzas, and omelettes. Its salty, tangy flavour can enhance the taste of other ingredients.
In terms of nutrition, feta cheese is a good source of calcium, protein, and probiotics. These nutrients contribute to bone health, muscle and nerve function, and a healthy gut. Feta also contains fatty acids, including conjugated linoleic acid (CLA), which has potential health benefits such as improved body composition and reduced body fat.
However, it is important to consume feta in moderation due to its high sodium content. The cheese is submerged in a brine solution during storage, resulting in a high salt concentration. Additionally, feta has a relatively high-fat content, particularly saturated fat, which may be a concern for individuals with certain health conditions.
Overall, feta is a versatile and flavourful ingredient that can enhance various dishes. When consumed in moderation, it can be a nutritious addition to a balanced diet, providing essential nutrients and potential health benefits.
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Frequently asked questions
Feta cheese is a good source of calcium, protein, and probiotics. It also contains conjugated linoleic acid (CLA), which has been linked to improved body composition and the prevention of diabetes and cancer. However, it is high in sodium and saturated fat, so it should be consumed in moderation.
Feta cheese is high in sodium and saturated fat, which can be detrimental to health if consumed in excess. Additionally, soft, unpasteurized cheeses like feta can contain Listeria bacteria, which can cause mild flu-like symptoms in adults and harm a fetus, so pregnant women should avoid it.
Feta cheese is lower in fat and calories compared to many other cheeses, making it a healthier option when consumed in moderation. However, it is important to note that all cheeses contain similar fatty acid profiles, and the dangers of saturated fat are often exaggerated.
Feta cheese is incredibly versatile and can be added to various dishes, including salads, grilled dishes, fruits, tacos, pizzas, and omelets. It is a staple in Greek cuisine and the Mediterranean diet, and can be a delicious way to round out a plant-based diet.
