Randy Chandler
Feta cheese is a light, white, and brined cheese that is high in calcium. It is made from sheep's and goats' milk and is a staple in Greek cuisine. Feta is a good source of nutrients and contains friendly bacteria that promote immune and intestinal health. However, it also has a high sodium and lactose content. For those watching their weight or managing specific health conditions, it is important to know whether feta cheese is high in purines. Purines are compounds found in some foods that, when broken down, produce uric acid. When the body cannot efficiently eliminate uric acid, it can lead to inflammation and intense pain in the joints, commonly known as gout. So, is feta cheese high in purines, and is it safe to consume for those prone to gout?
| Characteristics | Values |
|---|---|
| Feta cheese is high in purines | No |
| Types of cheese with high purine levels | Aged Cheeses such as Cheddar, Parmigiano Reggiano, and Comté |
| Types of cheese with low purine levels | Cottage Cheese, Cream Cheese, Swiss Cheese, and Ricotta |
| Purine metabolism is influenced by | Increased saturated fat intake |
| Purine synthesis is influenced by | Increased dietary intake of proteins |
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What You'll Learn
Feta cheese is a good source of nutrients
However, it's important to note that feta cheese has some potential drawbacks. It is higher in sodium and lactose content compared to some other cheeses. During the cheese-making process and storage, salt is added, resulting in a high-sodium product. For individuals sensitive to salt, rinsing the cheese with water before consumption can help reduce salt intake. Furthermore, as an unripened cheese, feta has a higher lactose content, making it unsuitable for those with lactose intolerance or allergies.
Feta cheese made with unpasteurized milk carries a risk of Listeria bacteria contamination, which is unsafe for pregnant women. Nevertheless, when consumed in moderation, feta cheese can be a valuable source of nutrients as part of a balanced diet. It is particularly popular in Greek cuisine, often served as a table cheese or added to dishes like salads, breads, tacos, and pizzas.
In terms of gout, a condition caused by uric acid crystal buildup in the joints, feta cheese has a relatively low purine content compared to other protein sources. While cheese does contain some purines, it is generally considered gout-friendly, especially when compared to high-purine foods like red meat, organ meats, and certain vegetables. Managing gout involves maintaining a balanced, low-uric acid diet, and feta cheese can be included in moderation.
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It has a high sodium and lactose content
Feta cheese is a Mediterranean classic that is synonymous with Greece. It is a light, white, brined cheese that is high in calcium. Feta is produced from the milk of sheep and goats that have been fed native grass. Notably, feta cheese has a high sodium and lactose content.
During the cheese-making process, salt is added to the curd. Additionally, during storage, the cheese block is submerged in a brine of up to 7% salt. This results in a finished product that is high in sodium. Feta cheese contains 312 mg of sodium in a 1-ounce (28-gram) serving, which can account for up to 13% of your RDI. Excessive sodium intake can contribute to high blood pressure, which may be a concern for individuals with gout.
Feta cheese is an unripened cheese, which means it has a higher lactose content than some other cheeses. People who are allergic or intolerant to lactose should avoid consuming unripened cheeses, including feta. One way to reduce the lactose and salt content of feta cheese is to rinse the cheese with water before eating it.
While feta cheese has a high sodium and lactose content, it is not considered a high-purine food. Purines are compounds found in some foods, and when they exceed the body's ability to eliminate them, they can lead to gout flare-ups. Compared to other protein sources, cheese generally contains lower levels of purines. Feta cheese, in particular, is not mentioned in lists of cheeses to avoid for gout sufferers. Instead, low-purine cheeses like cottage cheese, cream cheese, ricotta, and Swiss cheese are recommended.
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Feta is not recommended for those who are pregnant or lactose intolerant
Feta cheese is a good source of nutrients and contains friendly bacteria that promote immune and intestinal health. It also contains conjugated linoleic acid (CLA), a fatty acid that may improve body composition and help prevent diabetes and cancer. However, feta cheese is not recommended for everyone, especially those who are pregnant or lactose intolerant.
Pregnant Women
Pregnant women are advised to avoid consuming raw vegetables, meats, and unpasteurized dairy products due to the risk of contamination with Listeria monocytogenes bacteria, which can cause listeriosis. This bacteria can lead to severe health issues, including miscarriage or stillbirth. Feta cheese, when made with unpasteurized milk, has the potential to be contaminated with Listeria. Traditional feta cheese is often made with raw milk, but most commercial versions are now pasteurized. To ensure safety, pregnant women should opt for pasteurized feta cheese or thoroughly cook the cheese until steaming hot to destroy any harmful bacteria.
Lactose Intolerant Individuals
Feta cheese is an unripened cheese, which means it has a higher lactose content than some other cheeses. People who are lactose intolerant or allergic may experience adverse reactions if they consume feta cheese or other unripened cheeses. While some sources suggest that lactose-intolerant individuals can tolerate goat's or sheep's milk feta, others report negative experiences with these varieties. Lactose-free feta cheese alternatives are available, but they may differ in taste and texture from traditional feta.
In summary, while feta cheese offers nutritional benefits, it is important to consider individual circumstances. Pregnant women and those who are lactose intolerant should exercise caution when consuming feta cheese due to the potential risks associated with unpasteurized dairy and high lactose content, respectively. It is always advisable to consult with a healthcare professional or dietician for personalized guidance regarding dietary choices during pregnancy or when managing lactose intolerance.
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Cheese is lower in purines than other protein sources
Purines are compounds that are found in some foods and are also produced naturally by the body. When the body cannot efficiently eliminate the breakdown product of purines, uric acid, it can crystallise, leading to inflammation and intense pain in the joints, commonly affecting the big toe. This condition is known as gout.
Cheese, while containing some purines, is generally considered lower in purines compared to other protein sources, such as meat. Meat protein, especially from fatty meats and organ meats, seems to be more of a concern for gout sufferers than milk and milk-derived products. For example, compared to organ meats and seafood, cheese contains much lower levels of purines. Additionally, an increased dietary intake of animal protein can induce purine synthesis in the body, whereas plant proteins like beans, tofu, and lentils do not have the same effect.
Fresh cheeses, such as cottage cheese, cream cheese, and ricotta, are typically lower in purines than their aged counterparts. These fresh cheeses offer delicious alternatives without the same risk of triggering gout attacks. Swiss cheese is another lower-purine variety that can be enjoyed without significant concerns about gout. Aged cheeses like cheddar, parmigiano reggiano, and comté, on the other hand, usually contain higher levels of purines due to the ageing process. However, even these aged cheeses are still lower in purines compared to certain high-purine foods like organ meats.
While not all cheeses are equal in their impact on gout, incorporating low-purine cheese varieties into the diet can be a prudent choice for individuals with gout. Low-fat dairy products, including some cheeses, are recommended as good protein sources for those managing or looking to prevent gout. However, it is important to monitor saturated fat intake, as it may influence purine metabolism in the body, and excessive sodium intake, as it can contribute to high blood pressure, which may be more common in individuals with gout.
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Feta is a versatile ingredient in dishes like salads, grilled cheese, and omelets
Feta is a versatile ingredient that can be used in a variety of dishes, including salads, grilled cheese sandwiches, and omelets.
When it comes to salads, feta adds a creamy, salty, and tangy flavour that pairs well with a variety of ingredients. For example, a Mediterranean lentil salad with chopped vegetables and a light dressing is a perfect quick lunch option. Feta also works well in a Greek-inspired beet salad, where its tanginess complements the sweet and earthy flavour of beets. In addition, feta can be used in a simple spinach salad with strawberries and walnuts, adding a salty contrast to the sweet and crunchy ingredients.
Feta is also a delicious addition to grilled cheese sandwiches. A popular combination is spinach and feta grilled cheese, where the feta adds a tangy punch to the sandwich. This sandwich can be made with a variety of breads, such as ciabatta, sourdough, or homemade focaccia, and can be served with a cup of tomato soup or a dish of pasta sauce for dipping.
Another creative way to use feta is in an omelette. A feta cheese and tomato omelette is a tasty brunch option, especially when served al fresco with a crisp salad. To make this omelette, simply cook the egg mixture over medium heat, top it with feta and tomato, and cook for a few more minutes before serving immediately.
Whether it's crumbled over a salad, melted into a grilled cheese, or baked into an omelette, feta cheese adds a distinctive flavour and texture that enhances the overall taste and enjoyment of the dish.
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Frequently asked questions
Feta cheese is not considered to be high in purines. In fact, cheese is generally considered to be lower in purines compared to other protein sources.
Feta is a light, white brined cheese that's high in calcium. It's a Mediterranean classic that can be found in several dishes, including grilled cheese.
Red meat, poultry, and organ meats are high in purines. Some vegetables, such as spinach and asparagus, are also high in purines, but they do not appear to cause flare-ups.
Feta cheese is made with unpasteurized milk, which has the potential to be contaminated with Listeria bacteria. It also has a high sodium and lactose content compared to other cheeses.
