Kamil Perry
Cheese is a staple in many diets and a great source of calcium, but it's also a source of saturated fat and cholesterol. While cheese can be a part of a healthy, well-balanced diet, it's important to be mindful of the type of cheese and the amount consumed. The American Heart Association recommends that no more than 5-6% of daily calories come from saturated fat, which equates to about 13 grams or 120 calories for a person consuming 2000 calories daily. For those who want to enjoy cheese while watching their fat intake, there are several low-fat options available. These include non-fat and low-fat versions of popular cheeses like cheddar, Swiss, mozzarella, and cottage cheese. Soft goat cheese, feta, ricotta, and parmesan are also lower in fat, with goat cheese providing beneficial bacteria and vitamins to the body. These low-fat cheeses can be incorporated into recipes or enjoyed as part of a healthy snack, ensuring that cheese lovers can still indulge while maintaining a balanced diet.
| Characteristics | Values |
|---|---|
| Low-fat cheese options | Babybel rounds, younger Edam, younger Gouda, Jarlsberg Lite, Parmesan, Cottage cheese, Ricotta, Mozzarella, Feta, Goat cheese, Neufchâtel, Cheddar, Swiss cheese |
| Nutritional content | High protein, calcium, vitamin B-12, vitamin A, phosphorus, vitamin K2, antioxidants, compounds that inhibit the angiotensin-converting enzyme (ACE), bone-building minerals |
| Health benefits | Lower LDL cholesterol, lower blood pressure, beneficial bacteria in the stomach, protection against illnesses, healthy eyes, healthy bones and teeth |
| Tips for low-fat cheese consumption | Use low-fat cheese in recipes instead of high-fat cheeses, opt for vegan cheese, use smaller portions, choose thin pre-sliced cheeses, maximise flavour with harder and "stinkier" cheeses |
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Low-fat cottage cheese
When it comes to taste, there are a variety of low-fat cottage cheese options available. Good Culture offers a low-fat classic cottage cheese with tender curds and a tangy flavour. Turner's and Smith Brothers Farms also offer award-winning low-fat cottage cheese options. However, not all low-fat cottage cheeses are created equal, as some may find the taste and texture of certain brands, such as Daisy's and Good & Gather, to be less appealing.
It is worth noting that while low-fat cottage cheese can be a healthier option, it may not be as flavourful or creamy as its full-fat counterparts. Those looking for a more indulgent experience may prefer to opt for a higher-fat variety or a different type of cheese altogether. However, for those watching their fat intake, low-fat cottage cheese can be a great substitute in recipes or as a snack.
When choosing a low-fat cottage cheese, it is important to read the labels and compare the nutritional information to find the option that best suits your taste preferences and health goals. Some low-fat cottage cheeses may have added ingredients or preservatives, so it is always a good idea to check the list of ingredients as well. Overall, low-fat cottage cheese can be a nutritious and delicious option when chosen wisely.
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Goat's cheese
For those looking to reduce their fat intake, it is also recommended to opt for vegan cheese, which is made from plants and lacks the saturated fat found in dairy products. Additionally, choosing harder and more pungent cheeses can help maximise flavour while minimising fat intake.
When it comes to cheese, it is important to remember that it can be part of a healthy and well-balanced diet. However, it is essential to consider both the type of cheese and the amount consumed. The American Heart Association recommends that no more than 5-6% of daily calories come from saturated fat, which equates to no more than 13 grams per day for a 2,000-calorie diet.
Soignon offers a low-fat ripened goat log that is high in protein and a source of calcium, making it a great choice for those looking to maintain muscle mass and bone strength while reducing their fat intake.
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Low-fat ricotta
Ricotta is a whey cheese made from the leftover whey after milk has been curdled to make cheese. It is an Italian cheese that is usually made from sheep, cow, goat, or Italian water buffalo milk whey. It is a good source of protein and calcium and is lower in fat and calories than many other cheeses.
Sargento Light Ricotta is a popular brand of low-fat ricotta that comes in a resealable 15 oz container. It contains 50 calories per 1/4 cup serving, with 1.5 grams of total fat, 1 gram of saturated fat, and 15 milligrams of cholesterol. It also provides 2% of your daily value of calcium and 8% of your daily value of vitamin D.
If you are looking for a low-fat cheese option, ricotta is a great choice. It has a rich, creamy taste and can be used in a variety of dishes.
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Low-fat mozzarella
Mozzarella is a smooth and delicately-flavoured cheese. While it is usually made with high-fat, low-moisture milk, there are many low-fat options available.
Sargento, for example, offers a 33% reduced-fat version of their low-moisture mozzarella. This brings the fat content down from 7g to 4.5g per serving. Kraft also offers a fat-free, shredded mozzarella. This product has 4.6 stars out of 288 reviews, with many praising its flavour and texture, saying it tastes just like regular mozzarella. Northwoods Cheese also offers a fat-free mozzarella, which one reviewer says is even better than the Kraft version. This product is also praised for its environmentally-friendly packaging.
Mozzarella is a great option for those looking to reduce their fat intake, as it is lower in fat than many other cheeses. For example, Parmesan is often recommended as a low-fat cheese, but it contains 1.5g of fat per tablespoon, which is more than the Sargento reduced-fat mozzarella.
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Nonfat cheddar
Kraft offers a popular option for nonfat cheddar cheese, which is made from fresh milk and comes in shredded form. This cheese is versatile and can be used in pasta, wraps, salads, and baked potatoes. It is also said to have a rich and creamy flavour, melting easily and adding a sticky texture to dishes.
It is important to note that while nonfat cheddar is a healthier option, it may not be a perfect substitute for everyone. Some individuals may prefer the taste and texture of regular cheddar or may have specific dietary requirements that nonfat cheddar does not meet. Additionally, it is always advisable to check the food labels to ensure the product meets one's dietary needs and to consume cheese in moderation as part of a balanced diet.
In conclusion, nonfat cheddar is a tasty and versatile option for those seeking a low-fat alternative to traditional cheddar cheese. It allows individuals to enjoy the flavour and texture of cheese while adhering to dietary guidelines and maintaining a healthy lifestyle.
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Frequently asked questions
Some examples of low-fat cheeses include non-fat cottage cheese, ricotta, mozzarella, feta, Swiss, goat cheese, parmesan, gouda, and edam.
Low-fat cheeses are significantly lower in total fat, saturated fat, and cholesterol than full-fat cheeses. Eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke.
If you're looking to incorporate low-fat cheese into your diet, try swapping out high-fat cheeses in your recipes for low-fat options like cottage cheese or ricotta. You can also opt for low-fat or skim versions of your favourite cheeses, or try a vegan cheese substitute made from soy or nuts.
While low-fat cheese can be a healthier option, some people may find that the taste and texture are not as rich and creamy as regular cheese. Additionally, some low-fat cheeses may be higher in sodium and should be consumed in moderation.
