Frederic Melton
Feta cheese is a staple food in Greece, but is it healthy? Feta is a soft, crumbly, white cheese with a salty, tangy flavour. It is made from sheep's milk, or a combination of sheep and goat's milk. Feta is a good source of calcium, protein, and vitamins, and has probiotic properties. However, it is also high in sodium and saturated fat, which can have negative health impacts. So, is feta cheese healthy?
| Characteristics | Values |
|---|---|
| Origin | Greece |
| Main ingredients | Sheep and goat milk |
| Other ingredients | Goat milk, cow milk, or buffalo milk |
| Texture | Soft, crumbly, creamy |
| Colour | White |
| Taste | Salty, tangy, sharp, pungent |
| Vitamins | A, B, B6, K, folate |
| Other nutrients | Iron, magnesium, calcium, phosphorus, protein, probiotics, riboflavin, pantothenic acid, conjugated linoleic acid (CLA), tyramine |
| Fat content | Lower than many other cheeses |
| Calories | Lower than aged cheeses |
| Health benefits | Supports bone health, improves gut health, supports immune system function, may aid weight loss, supports nervous system health, may prevent diabetes, may have anti-cancer effects |
| Health risks | High sodium content, saturated fat, risk of Listeria monocytogenes, may increase blood pressure, may cause blood pressure spikes in people taking MAOI drugs, may increase risk of miscarriage |
| Recommended consumption | 2 to 3 servings daily |
Explore related products
What You'll Learn
Feta is a good source of calcium, protein, vitamins and minerals
Feta cheese is a good source of calcium, protein, vitamins, and minerals. It is a traditional Greek cheese made from sheep's milk or a combination of sheep and goat's milk. Feta has a strong flavour, so a little goes a long way. It is also lower in fat than many other cheeses, with around 20% fat content, of which 14% is saturated. This makes it a good source of "good fats", which are important for insulation, nerve sheath coating, and the smooth functioning of hormones.
Feta is particularly rich in calcium, which is crucial for maintaining healthy bones and teeth. It also contains phosphorus, which is an important component of bone health. Consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention. Feta is also a good source of protein, specifically, the protein histadine, which is beneficial for muscles.
In addition, feta contains several B vitamins, which support a healthy nervous system, skin, and energy production. It also has decent amounts of vitamins A, K, and B6, as well as folate, pantothenic acid, iron, and magnesium. Feta is also a good source of probiotics, which promote a healthy gut and support immune system function.
However, it's important to note that feta has a high sodium content, and excessive sodium in the diet has been linked to high blood pressure and other ongoing health issues. Therefore, moderation is key when consuming feta cheese.
Feta Cheese and Lactose Intolerance: What You Need to Know
You may want to see also
It has lower fat content than other cheeses
Feta cheese is a popular food in Greece and is used in many Mediterranean dishes. It is made from sheep's milk or a combination of sheep and goat's milk. Feta has a distinct salty and tangy flavour and a soft, crumbly texture.
Feta cheese is a good source of calcium, which is important for maintaining healthy bones and teeth. It also contains phosphorus, which is an important component of bone health. Feta has a higher calcium content than many other cheeses, including mozzarella, ricotta, cottage cheese, and goat cheese.
In addition to its high calcium content, feta cheese is also lower in fat than many other cheeses. For example, cheddar cheese contains 33 grams of total fat per 100 grams, while feta cheese has only 21 grams of fat per 100 grams. Parmesan cheese also has a higher fat content than feta, with 29 grams of total fat. This makes feta a good option for those looking to reduce their fat intake without compromising on taste and nutrition.
Feta cheese also contains conjugated linoleic acid (CLA), a fatty acid found in animal products. CLA has been linked to improved body composition, with studies showing that it can help reduce body fat and increase lean body mass. However, it is important to note that the effects of CLA on body composition are still being studied, and further research is needed to fully understand its impact.
Feta Cheese: Vegan-Friendly or Not?
You may want to see also
Feta contains probiotics, which promote gut health
Feta cheese is a traditional Greek cheese made from sheep's milk or a combination of sheep and goat's milk. It is a rich source of calcium, which is crucial for maintaining healthy bones. Feta also contains phosphorus, which is an important component of bone.
In addition to its bone health benefits, feta cheese is also a good source of probiotics. Probiotics are live, friendly bacteria that can benefit gut health and overall health. Feta has been shown to contain Lactobacillus plantarum, which accounts for about 48% of its bacteria. Other probiotics found in feta include Lactobacillus casei, L. paracasei, L. rhamnosus, L. coryneformis, Lactobacillus curvatus, and L. brevis.
The presence of these probiotics in feta cheese promotes a healthy gut and supports 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. Feta's probiotics may also have anti-inflammatory effects, making it easier to digest and less allergenic.
Overall, feta cheese is a nutrient-rich food that offers various health benefits, including improved bone health and gut health due to its high calcium content and probiotic properties. However, it is important to consume feta in moderation as it is high in sodium and saturated fat, which can contribute to high blood pressure and cholesterol levels when consumed in excess.
Feta and Pepperoni: A Match Made in Heaven?
You may want to see also
Explore related products
It is a good source of conjugated linoleic acid (CLA), which may reduce body fat
Feta cheese is a traditional Greek cheese made from sheep's milk or a combination of sheep and goat's milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. While feta cheese is generally considered healthy, it is important to consume it in moderation due to its high sodium and saturated fat content.
One of the key benefits of feta cheese is its potential contribution to weight loss. Feta is lower in fat and calories compared to other cheeses like cheddar or parmesan. For example, while one ounce (28 grams) of cheddar or parmesan contains over 110 calories and 7 grams of fat, the same amount of feta has only 74 calories and 6 grams of fat. This lower fat content makes feta a healthier option, especially when trying to reduce overall fat intake.
Furthermore, feta cheese contains a fatty acid called conjugated linoleic acid (CLA), which has been linked to reduced body fat. Experimental studies have shown that CLA can help decrease fat mass and increase lean body mass, improving overall body composition. The concentration of CLA in feta cheese can be as high as 1.9%, although it may decrease during processing and storage. However, the use of bacterial cultures in the cheese-making process can help increase CLA content.
While the CLA in feta cheese may offer potential benefits for weight management, it is important to note that the studies on CLA's effects are not entirely consistent, and further research is needed. Additionally, some studies suggest that CLA may negatively affect sugar metabolism and cholesterol levels, so moderation is essential. Overall, while feta cheese is a good source of CLA, it should be consumed as part of a balanced diet and in conjunction with other healthy lifestyle habits to achieve and maintain a healthy body weight.
Feta Cheese Expiry: How Long Does It Last?
You may want to see also
Feta may negatively affect blood pressure and cholesterol
Feta cheese is a traditional Greek cheese made from sheep's milk or a combination of sheep and goat's milk. It is a rich source of calcium, which is crucial for maintaining healthy bones. Feta also contains high levels of phosphorus, which is important for bone health.
However, despite its nutritional benefits, feta cheese may negatively affect blood pressure and cholesterol levels. Firstly, feta is high in sodium, which has been linked to high blood pressure. Excessive sodium intake can contribute to ongoing health issues such as kidney disease, stroke, and heart disease. Additionally, feta contains tyramine, a substance found in aged and fermented foods. Tyramine has been associated with spikes in blood pressure, particularly in individuals taking certain medications, such as monoamine oxidase inhibitors (MAOIs) for depression or Parkinson's disease.
Furthermore, while feta contains beneficial fatty acids like conjugated linoleic acid (CLA), which can aid in weight loss and improve body composition, some studies suggest that CLA may negatively affect cholesterol levels. High cholesterol is a risk factor for heart disease, so it is important to monitor cholesterol levels when consuming feta or any other foods high in saturated fat.
To minimise the negative impact on blood pressure and cholesterol, it is essential to consume feta in moderation. Reduced-fat feta options are available, which can be a healthier choice, although they still contain significant amounts of salt. When incorporating feta into your diet, it is advisable to avoid adding additional salt during cooking or at the table.
Feta Cheese and Acne: Is There a Link?
You may want to see also
