Patrick Oconnell
Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. While cheese is a great source of protein and calcium, it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, eating cheese in moderate amounts appears to reduce the risk of hypertension, or high blood pressure. Non-fat cheese is a healthier option than full-fat cheese, and some examples include cottage cheese, ricotta, mozzarella, and feta.
| Characteristics | Values |
|---|---|
| Calories | A serving of non-fat cottage cheese provides about 80 calories. |
| Protein | A serving of non-fat cottage cheese provides about 12 to 14 grams of protein. |
| Saturated fat | A serving of non-fat cottage cheese provides 0 to 0.7 grams of saturated fat. |
| Cholesterol | Non-fat cheese can help lower cholesterol. |
| Cardiovascular disease | Cheese contains saturated fat, which can contribute to cardiovascular disease. |
| Healthy eating | It is better to focus on healthy eating overall rather than fixating on one nutrient like saturated fat. |
| Serving size | The recommended serving size for cheese is 30g. |
| Sodium | Sodium is high in some cheeses, especially processed cheeses. |
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What You'll Learn
Non-fat cheese is a good source of protein and calcium
While cheese can be a healthy source of protein and calcium, it is important to consume it in moderation as it is often high in saturated fat and salt. Excessive consumption of saturated fat can lead to cardiovascular disease, diabetes, obesity, and other cardiovascular problems. Similarly, a diet high in sodium can increase the risk of high blood pressure, heart disease, and stroke. Therefore, it is recommended to limit saturated fat intake to less than 10% of daily total calories and to be mindful of portion sizes when consuming cheese.
Non-fat cheese can be a good alternative to full-fat cheese, as it provides the same nutritional benefits without the high saturated fat content. Reduced-fat cheeses can help save calories and saturated fat while still maintaining flavour. For example, nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat per 4-ounce serving.
In addition to non-fat cheese, there are other low-fat cheese options available, such as mozzarella, ricotta, and feta, which are lower in fat and calories compared to other cheeses. These cheeses can be used as substitutes in recipes to reduce the overall fat and calorie content without sacrificing taste. It is also important to note that other dairy products, such as yoghurt and milk, are good sources of calcium and are typically lower in fat and salt compared to cheese.
Overall, non-fat cheese can be a healthy option as it provides a good source of protein and calcium while being lower in saturated fat. However, it is important to consume cheese in moderation and to be mindful of one's overall diet and health goals.
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It's low in calories and saturated fat
Non-fat cheese is a healthy option as it is low in calories and saturated fat. Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. Cheese is often high in saturated fat, which can contribute to the risk of heart disease. However, non-fat cheese is a healthier alternative as it contains less saturated fat.
A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat. This makes it a good option for those watching their saturated fat and cholesterol intake. It is also a high-protein, low-calorie option. Other low-fat cheeses include mozzarella, ricotta, and feta, which are lower in fat and calories than other cheeses.
While it is important to limit saturated fat intake, it is not necessary to completely avoid full-fat dairy products like cheese. Instead, limiting portions and the frequency of consumption can be a more realistic approach. It is also important to focus on overall healthy eating patterns rather than obsessing over one nutrient like saturated fat. Additionally, when consuming cheese, it is crucial to watch the portion sizes as it is easy to exceed the recommended daily intake of calories and saturated fat.
In summary, non-fat cheese is a healthy option as it is low in calories and saturated fat. It is a good source of protein and can be a healthier alternative to high-fat cheeses. However, it is important to consume non-fat cheese in moderation and as part of a balanced diet to maintain overall health.
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Non-fat cheese can be part of a healthy diet, but in moderation
A 30-gram portion of cheese provides seven per cent of an adult's daily calories. This is about the size of a small matchbox or two-and-a-half dominoes. To put it into perspective, a generous handful of grated cheddar could easily weigh 50 grams, adding more than 10 per cent of your daily requirement of calories. Therefore, it is recommended to keep cheese portions small and weigh them to reduce temptation.
Some types of cheese, such as mozzarella, blue cheese, and feta, can provide protein and other important nutrients, including beneficial bacteria from fermentation. These bacteria may improve gut health and lower inflammation. Mozzarella, in particular, contains bacteria that act as probiotics, which may improve gut health, promote immunity, and decrease inflammation. Feta is also a good option, as it is traditionally made from sheep's milk or a combination of sheep and goat's milk, and is typically lower in calories than many other cheeses.
If you are concerned about your saturated fat and cholesterol intake, you can try swapping out high-fat cheeses for low-fat alternatives in your recipes, such as cottage cheese or ricotta. These cheeses are lower in fat and calories, making them healthier options. However, it is important to note that healthy fats, including those found in olive oil, nuts, seeds, and avocados, can help your body absorb crucial nutrients and contribute to overall health. Therefore, it is not necessary to completely avoid full-fat cheese, but rather to limit portions and the frequency of consumption.
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It's a flavour enhancer, so a little goes a long way
Cheese is a flavour enhancer, so a little goes a long way. While it is a great source of protein and calcium, it is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease.
If you are limiting your cholesterol or saturated fat intake or simply want to eat a healthier diet, you can try using cottage cheese or ricotta instead of high-fat cheeses in your recipes. These options are lower in calories and fat than other cheeses. For example, a 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
Mozzarella is another healthy cheese option. It is lower in sodium and calories than most other cheeses and contains bacteria that act as probiotics, which may improve gut health and regularity, promote immunity, and decrease inflammation.
Reduced-fat cheeses can be a good option to save calories and saturated fat while still maintaining flavour. According to Dr. Frank Hu, the evidence does not support the idea that whole milk is better than low-fat milk. However, it is important to note that dairy products primarily contain saturated fat, which can contribute to heart disease risk. Therefore, it is recommended to limit portions and the frequency of eating full-fat dairy products rather than completely avoiding them.
In summary, non-fat cheese can be a part of a healthy diet when consumed in moderation and combined with other nutritious foods. It is a flavour enhancer, so a little can go a long way in adding taste to your meals.
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Other low-fat cheeses include mozzarella, ricotta, and feta
Non-fat cheese can be part of a healthy diet. While cheese is often associated with high fat and calorie content, there are many types of low-fat cheese, including mozzarella, ricotta, and feta.
Mozzarella cheese is usually made from cow's or buffalo milk. The fat content of mozzarella can be adjusted to produce full-fat or reduced-fat versions. The softness, shreddability, and meltability of mozzarella are all influenced by its fat content. Lower-fat mozzarella tends to have a harder texture and loses some of its flavour.
Ricotta cheese is made from the whey and curds left behind during cheesemaking. It is often made from cow's milk, but can also be made from sheep, goat, or water buffalo milk. Ricotta is high in calcium, vitamin B12, protein, and vitamin A. The whole milk variety is high in saturated fats and cholesterol, but lower-fat versions are available. A half-cup serving of whole milk ricotta contains 14.2 grams of fat, 8 grams of which are saturated.
Feta is a Greek brined, white cheese with a soft and creamy texture. It is lower in fat and calories than aged cheeses like cheddar or parmesan. Feta is a good source of calcium, phosphorus, protein, B vitamins, and beneficial bacteria. It also contains more calcium and B vitamins than other cheeses like mozzarella, ricotta, cottage cheese, or goat cheese. However, feta is relatively high in sodium, and pregnant women should avoid unpasteurized feta.
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Frequently asked questions
Non-fat cheese can be a part of a healthy diet, but it depends on what type of non-fat cheese and your ability to digest it. Cheese is a good source of calcium and protein, but it is often high in saturated fat and salt. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
Cottage cheese is a good option as it is low in calories and fat and high in protein. Other low-fat cheeses include mozzarella, ricotta, and feta.
It is recommended to consume 2-3 servings of dairy products per day. A serving of cheese is typically around 30 grams, which is the size of a small matchbox. It is important to remember that cheese can be high in saturated fat and salt, so it is best to consume non-fat cheese in moderation as part of a balanced diet.
