Kamil Perry
Feta cheese is traditionally packed in brine, which gives it a high salt content. However, there are reduced-salt versions of feta available, such as EPIROS Feta PDO Reduced Salt, which contains just 0.4g of salt per 30g portion. For those looking to reduce their sodium intake, there are also other types of cheese with lower sodium content, such as mozzarella, Swiss cheese, and ricotta. These cheeses can be enjoyed as part of a low-sodium diet while still providing necessary nutrition like protein and calcium.
| Characteristics | Values |
|---|---|
| Low-sodium cheese options | Mozzarella, Swiss, Ricotta, Epiro Feta PDO Reduced Salt |
| World Health Organization's recommended daily salt intake | 6g |
| Average daily salt intake | 6g-12g |
| Percentage of daily salt intake from foods that already contain salt | 75% |
| Saturated fat in cheese | Yes |
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What You'll Learn
Feta cheese alternatives with less sodium
Feta cheese is a popular ingredient in many dishes, but it is high in sodium. If you're looking for alternatives with less sodium, here are some options to consider:
Mozzarella
Mozzarella is a mild Italian cheese with a smooth, moist texture and a slight tang. It is made from cattle milk and has a soft, gooey texture due to its high moisture content. Mozzarella is a great alternative to feta as a topping or filling, providing a melting, bubbling crust. It works well in salads, meats, seafood, sandwiches, and of course, pizzas.
Queso Blanco
Queso Blanco is very similar to feta but slightly less salty. It is a mild, soft, and crumbly cheese with a tangy taste. Queso Blanco can be used as a replacement for feta in soups, salads, and burgers.
Ricotta
Ricotta is a fresh, neutral-tasting cheese with a high moisture content. It is consumed fresh and does not require salt for preservation or moisture reduction. Ricotta is a versatile cheese that can be used in Italian dishes like lasagna and manicotti, as well as in salads and other recipes where feta is typically used.
Cottage Cheese
While regular cottage cheese can be high in sodium, you can opt for the no-salt-added varieties, which have a similar texture to ricotta cheese and can be blended with berries and almonds for a sweet and healthy treat.
Panela
Panela is a Mexican cheese that serves as a suitable substitute for feta. While its taste resembles feta, its texture is more similar to halloumi, as it is rubbery and chewy. There are also dried and crumbly textured panela cheeses available.
Nut-Based Cheeses
If you are open to plant-based alternatives, cashew cheese and almond cheese are perfect substitutes for feta. They offer a salty and nutty flavor with a distinct tangy taste. However, it is important to note that these options may not be suitable for individuals with nut allergies.
It is important to remember that while these alternatives have lower sodium content than feta cheese, they may still contain a significant amount of sodium. Always check the labels and consult a healthcare professional for personalized dietary advice.
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The salt content of feta varies by region
Feta cheese is traditionally packed in brine, which results in a high salt content. The salt percentage has to be high enough to prevent unwanted microbial growth. However, the salt content of feta cheese can vary depending on the region where it is produced. For example, feta cheese found in the United States tends to be saltier than the Greek variety. This could be due to different production methods or standards in each country.
Some people may be concerned about their sodium intake and try to reduce it. Cheese is often one of the first foods people consider eliminating from their diets when trying to cut down on salt. While it is true that some types of cheese are very high in salt, there are also lower-sodium options available, including some varieties of feta. For example, Epirus Feta PDO Reduced Salt is a variety of feta cheese with reduced salt content, containing only 0.4g of salt per 30g portion. This product is specifically designed for those who want to reduce their daily salt intake while still enjoying the taste of feta cheese.
Other types of cheese that are naturally lower in sodium include mozzarella, Swiss cheese, and ricotta. These cheeses can be enjoyed in moderation by those watching their salt intake without sacrificing taste or nutrition. For example, mozzarella adds a creamy texture to sandwiches and salads, while Swiss cheese is perfect for burgers or toast. Ricotta is a versatile cheese that can be used in both sweet and savoury dishes, such as lasagna or overnight oats.
In addition to choosing lower-sodium cheeses, there are other ways to reduce salt intake while still enjoying cheese. One way is to look for reduced-sodium versions of commonly used cheese products, such as shredded or sliced cheese, which can have up to 25% less sodium than regular varieties. Another strategy is to use stronger-tasting cheeses in smaller quantities, as a little can go a long way in terms of both flavour and salt content. Finally, when cooking with cheese, try adding other flavourful, low-sodium ingredients to enhance the taste and make smaller amounts of cheese go further.
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Low-sodium cheese options
While cheese is often thought of as a food to avoid when reducing sodium intake, some cheeses are lower in sodium and can be enjoyed in moderation. Here are some low-sodium cheese options to satisfy your cheese cravings:
Mozzarella
Creamy and versatile, mozzarella is a great low-sodium cheese option. Whether it's on a Caprese sandwich or sprinkled over a veggie salad, an ounce of mozzarella only contains 85 mg of sodium.
Swiss Cheese
Swiss cheese, with its distinctive holes, is another excellent choice for those seeking lower-sodium options. It has only 53 mg of sodium per ounce, and it's also a good option for those with lactose intolerance. Try it on a Mushroom-Swiss Turkey Burger or melted on top of some toast.
Ricotta
Ricotta is a delicious and versatile cheese that can be used in both sweet and savoury dishes. With only 136 mg of sodium per half-cup, it's a relatively lower-sodium option. Try it in lasagna, overnight oats, or even eggplant lasagna rolls for a creamy and satisfying addition to your meal.
Reduced-Salt Feta
For those who love feta but want to reduce their sodium intake, there are reduced-salt options available. For example, Epiros Feta PDO Reduced Salt contains natural salt and no substitutes, with a 30g portion having just 0.4g of salt.
In addition to these options, queso cojita or fresco can be used as substitutes for feta, as they have a similar texture and are typically lower in sodium. Remember, while these low-sodium cheese options are healthier choices, it's still important to watch your saturated fat intake and consume cheese in moderation as part of a balanced diet.
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Nutritional benefits of low-sodium cheese
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours, with different nutritional benefits. While some people are concerned that cheese is high in fat, sodium, and calories, it can also be a good source of protein, calcium, and several other nutrients. Eating cheese may help prevent heart disease and osteoporosis.
Low-sodium cheese options are available for those who need to limit their sodium intake. These cheeses can deliver necessary nutrition, like protein and calcium, making them a healthy choice. For example, low-fat, no-sodium-added cottage cheese typically contains about 29 mg of sodium per cup. Swiss cheese, goat cheese, and cream cheese are also good low-sodium options.
It's important to note that any cheese can fit into a healthy diet, and the key to low-sodium nutrition is monitoring your overall salt intake throughout the day, not just in one sitting or from a single food. A dietitian can advise on the right amount and types of cheese to include in your diet.
When choosing a cheese, reading the nutrition label is essential to understanding its sodium content. Adults are recommended to consume no more than 2,300 milligrams of sodium per day, with some experts suggesting a limit of 1,500 mg, especially for those with high blood pressure, kidney disease, or other health conditions sensitive to salt intake.
In addition to nutritional benefits, low-sodium cheese can be a delicious addition to various dishes. For example, cottage cheese can be used in a salad or topped with mixed fruit. Goat cheese can be spread on toast or crumbled over a salad, while cream cheese can add creaminess to any dish.
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The impact of saturated fats in dairy on cardiovascular health
Dairy foods are a major contributor to dietary saturated fatty acids (SFAs), which are associated with increased blood cholesterol and are considered a significant risk factor for cardiovascular diseases (CVDs). CVDs are a leading cause of death and morbidity worldwide, and dietary guidelines often recommend limiting SFA intake to reduce the risk of developing these diseases. This has resulted in the moderation of dairy food consumption, despite meta-analyses indicating a neutral or negative association between dairy and CVDs.
Recent studies suggest that milk and other dairy foods, regardless of fat content, may have a neutral or beneficial impact on cardiovascular health. Fermented dairy products, such as yogurt, kefir, and certain types of cheese, in particular, are associated with neutral or positive effects on heart disease and stroke. These products contain active cultures that may contribute to their cardiovascular benefits.
However, the impact of dairy fat on cardiovascular health remains a subject of ongoing research. Some studies have found that high-fat milk is associated with a higher risk of all-cause and CVD mortality compared to low-fat milk. Saturated fat in dairy products can increase low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease. Nevertheless, the relationship between dairy consumption and heart health is complex, and more research is needed to fully understand its effects.
While the direct link between dairy consumption and CVDs is not yet conclusive, it is important to note that dairy foods provide essential nutrients such as protein, calcium, potassium, phosphorus, and vitamins A, D, and B12. The negative perception of dairy fats may be influenced by past biases and poor scientific data, as well as the success of initiatives to reduce SFA intake. Recent research highlights the benefits of full-fat dairy consumption due to the higher bioavailability of valuable nutrients and anti-inflammatory properties.
In conclusion, while the impact of saturated fats in dairy on cardiovascular health is still under investigation, current evidence suggests that fermented dairy products may have positive or neutral effects. The relationship between dairy consumption and cardiovascular health is complex, and further research is warranted to fully understand the role of dairy fats in CVD risk. In the meantime, individuals with heart disease, high cholesterol, or associated risk factors should follow the advice of their healthcare professionals regarding saturated fat intake, while those without such conditions may be able to include some whole-fat dairy foods as part of a heart-healthy diet and lifestyle.
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Frequently asked questions
Yes, there is. E pios Feta PDO Reduced Salt is a low-sodium option for those looking to cut down on their salt intake. A 30g portion contains just 0.4g of salt.
Feta is traditionally packed in brine, which contains a high percentage of salt to prevent unwanted microbial growth.
Yes, there are several other low-sodium cheeses, including mozzarella, Swiss cheese, and ricotta.
While low-sodium cheese can help reduce salt intake, it still contains saturated fat, which people with heart disease and diabetes should be mindful of when making food choices.
