Kamil Perry
Feta cheese is a staple of Greek cuisine, traditionally made from sheep's and goat's milk. It is known for its soft, crumbly texture, salty flavour, and slight tang. Feta is a good source of calcium, protein, and essential vitamins, but it also contains high levels of sodium and saturated fat. So, is feta cheese healthy?
| Characteristics | Values |
|---|---|
| Nutritional content | Feta cheese is a good source of calcium, phosphorus, protein, vitamin B12, riboflavin, and probiotics. It also contains fat, saturated fat, and sodium (salt). |
| Health benefits | Feta contributes to bone health, supports a healthy gut, and provides energy. It may also help to reduce body fat, lower blood sugar levels, and prevent diabetes. |
| Health risks | Feta's high sodium content can contribute to high blood pressure, which is linked to kidney disease, stroke, and heart disease. It may also cause blood pressure spikes, heart palpitations, and severe headaches in people taking certain medications. Unpasteurized feta can contain bacteria that may cause flu-like symptoms in adults and harm a fetus. |
| Dietary considerations | Feta is suitable for the keto diet and the Mediterranean diet. It is also a good option for those following a lacto-vegetarian diet, although it is not strictly vegetarian-friendly due to the use of animal-derived rennet. Feta is naturally lower in lactose, making it a potential option for those with lactose intolerance. However, those with a dairy allergy should avoid feta. |
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What You'll Learn
Feta is a good source of vitamins and minerals
Feta cheese is a good source of vitamins and minerals and has several health benefits when consumed in moderation. Firstly, feta is rich in calcium, a mineral essential for maintaining strong and healthy bones and teeth. Feta also contains phosphorus, which, when consumed with calcium, has been linked to improved bone density and osteoporosis prevention.
Feta cheese is also a good source of vitamin B12, which supports normal energy metabolism and helps keep the nervous system healthy. Feta contains several other B vitamins, which support healthy skin and energy production.
Feta is also a good source of protein, an essential nutrient for muscle, skin, and blood health, and it also contains beneficial microbes, including yeasts and bacteria, which support gut health.
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. However, these studies are not consistent, and further testing is needed.
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It contains probiotics and supports gut health
Feta cheese is a fermented food that contains probiotics, which are beneficial microbes, including yeasts and bacteria, such as Lactobacillus plantarum. These probiotics promote a healthy gut and support immune system function. They may also help manage symptoms of diarrhoea and constipation associated with irritable bowel syndrome and inflammatory bowel disease.
Probiotics in feta cheese can also lower the pH in your stomach, which is key to maintaining a healthy gut. Feta's probiotic yeasts have been observed to tolerate low pH levels, increasing their chances of surviving the harsh environment of the stomach and reaching the part of the gut where they are most beneficial.
Feta cheese is a good source of calcium, which is essential for maintaining strong, healthy bones and teeth. It also contains phosphorus, which has been linked to improved bone density and osteoporosis prevention when consumed with calcium.
However, it is important to note that feta cheese is also high in sodium and saturated fat, so it should be consumed in moderation. Excessive sodium intake has been linked to increased blood pressure and ongoing health issues such as kidney disease, stroke, and heart disease.
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Feta is rich in calcium, which is good for bone health
Feta cheese is a popular ingredient in many dishes, from salads to pizzas. But is it a healthy choice?
Feta is a soft, crumbly, salty, and tangy Greek cheese, traditionally made from sheep's and goat's milk. It is a good source of essential vitamins and minerals.
One of the key benefits of feta is its rich calcium content. Calcium is a mineral that is essential for maintaining healthy teeth and bones. It is also important for muscle and nerve function. Feta's calcium content, therefore, makes it a good choice for supporting bone health.
In addition to calcium, feta also contains phosphorus, which has been linked to improved bone density and osteoporosis prevention when consumed alongside calcium. Feta is also a good source of protein, which is beneficial for muscle, skin, and blood health, and can help with controlling blood sugar levels.
However, it is important to consume feta in moderation due to its high sodium and saturated fat content. Excessive sodium intake has been linked to increased blood pressure and associated health issues.
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It's high in sodium and saturated fat, so moderation is key
Feta cheese is a staple of Greek cuisine and is known for its soft, crumbly texture, salty flavour, and slight tang. It is typically made from sheep's and goat's milk, although some varieties are made with cow's milk.
Feta cheese is a good source of essential vitamins and minerals. It is rich in calcium, which is necessary for strong, healthy bones and teeth. Feta also contains phosphorus, which has been linked to improved bone density and osteoporosis prevention when consumed with calcium. The cheese is also a good source of protein, which is essential for muscle, skin, and blood health, and it contains beneficial microbes, including yeasts and bacteria, that support gut health.
However, feta cheese is also high in sodium and saturated fat, which means it should be consumed in moderation. Excessive sodium in the diet has been linked to high blood pressure, which is a risk factor for kidney disease, stroke, and heart disease. Saturated fats should also be limited to less than 10% of your daily calorie intake.
Despite these concerns, feta cheese can be part of a healthy diet when consumed in moderation. It is lower in calories than many other cheeses and can be a good source of nutrients, including calcium, protein, and probiotics. It can be added to a variety of dishes, such as salads, pizzas, and vegetable dishes, to boost flavour and nutrition.
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Feta may be unsuitable for those with kidney disease or dairy allergies
Feta cheese is a good source of essential vitamins and minerals and can be a healthy addition to one's diet. However, it may be unsuitable for those with kidney disease or dairy allergies.
Firstly, feta cheese is high in sodium and saturated fat, which can have adverse health effects if consumed in excess. Excessive sodium intake has been linked to high blood pressure, which is a contributing factor to kidney disease, stroke, and heart disease. Therefore, those with kidney disease or a predisposition to these conditions may need to limit their feta cheese consumption or opt for low-sodium alternatives.
Secondly, feta cheese is a dairy product, typically made from sheep's and goat's milk. For individuals with dairy allergies or lactose intolerance, feta cheese may not be a suitable option. While feta cheese is naturally lower in lactose due to the cheesemaking and aging process, it still contains dairy proteins that can trigger allergic reactions. Those with dairy allergies are advised to avoid feta cheese or consult with a healthcare professional to determine safe consumption levels.
In addition to the concerns for those with kidney disease and dairy allergies, feta cheese contains tyramine, a substance found in aged and fermented foods. Tyramine has been associated with spikes in blood pressure, heart palpitations, and severe headaches in individuals taking certain medications, such as monoamine oxidase inhibitor (MAOI) drugs. As such, those on specific medications should exercise caution when consuming feta cheese or consult their healthcare provider for guidance.
While feta cheese offers various nutritional benefits, it is important to consider individual health conditions and sensitivities. For those with kidney disease, dairy allergies, or specific medication requirements, feta cheese may need to be consumed in moderation or avoided altogether. It is always recommended to seek personalized advice from a healthcare professional or nutritionist to ensure that dietary choices align with one's specific health needs and goals.
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