Randy Chandler
Cheese is a great source of protein and calcium, 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. While cheese can be a part of a healthy, well-balanced diet, the types of cheese and the amount consumed matter. Low-fat cheeses contain no more than 1 gram of saturated fat per serving and include non-fat or low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, and mozzarella. Feta, cottage cheese, mozzarella, and ricotta are also considered healthier options as they are lower in fat and calories. Goat cheese is another option as it contains medium-chain fatty acids that are less likely to be stored as fat.
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What You'll Learn
- Low-fat cheeses: No more than 1 gram of saturated fat per serving, including low-fat cheddar, Swiss, cottage cheese, ricotta, and mozzarella
- Full-fat cheese: Associated with greater long-term weight gain, while low-fat cheese aids weight loss
- Portion sizes: Keep cheese portions small, with the standard being 30g or the size of a small matchbox
- High-fat cheeses: Use sparingly, especially if you have high cholesterol or blood pressure
- Healthy alternatives: Goat cheese, feta, mozzarella, and cottage cheese are healthier options
Low-fat cheeses: No more than 1 gram of saturated fat per serving, including low-fat cheddar, Swiss, cottage cheese, ricotta, and mozzarella
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. Eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke. Therefore, it is important to pay attention to the type of cheese and the amount consumed.
Low-fat cheeses are those that contain no more than 1 gram of saturated fat per serving. This includes non-fat and low-fat versions of popular cheeses like cheddar and Swiss, as well as other varieties such as cottage cheese, ricotta, and mozzarella.
Cottage cheese, for example, is a soft, white cheese made from the curds of cow's milk. It is high in protein and low in calories, making it a popular choice for weight loss. A 4-ounce serving of non-fat or 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
Ricotta is another low-fat option, made from the watery parts of cow, goat, sheep, or Italian water buffalo milk. It is a healthier choice compared to other cheeses due to its lower salt and fat content. While cow's milk ricotta is considered a lower-fat option, sheep's milk ricotta has a significantly higher fat content.
Mozzarella, a semi-soft cheese traditionally made from Italian water buffalo milk, is also lower in sodium and calories than most cheeses. It contains beneficial bacteria that act as probiotics, which may improve gut health and boost immunity. Reduced-fat versions of mozzarella are available, which work well in dishes like pizza or salads.
In addition to these options, there are other low-fat cheeses available, such as reduced-fat cheddar, which can be a great swap for standard cheddar. These low-fat cheeses allow individuals to enjoy cheese while maintaining a healthy diet and reducing the risks associated with high saturated fat intake.
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Full-fat cheese: Associated with greater long-term weight gain, while low-fat cheese aids weight loss
Cheese is a widely consumed dairy product and is a good source of protein and calcium. However, it is also high in fat, sodium, and calories. Eating cheese in moderation is generally considered fine, but consuming too much cheese can lead to weight gain.
Full-fat cheese is associated with greater long-term weight gain. A 2016 study published in the American Journal of Clinical Nutrition found that the consumption of high-fat dairy products was linked to a lower risk of weight gain and obesity compared to low-fat dairy products. However, this does not mean that full-fat cheese cannot be part of a healthy diet. The key is moderation and portion control. A standard portion size of cheese is 30g, which is the size of a small matchbox or two-and-a-half dominoes. Keeping portions small and weighing them can help reduce the temptation to overeat.
On the other hand, low-fat cheese can aid weight loss by contributing to a lower overall calorie intake. Low-fat cheese has had fat removed during processing, resulting in a lower fat content than regular cheese. It can be a good source of protein and calcium while helping to reduce calorie intake. However, it is important to note that eating low-fat cheese alone will not cause weight loss. It should be incorporated into a balanced diet to be effective.
Some examples of low-fat cheeses include mozzarella, feta, cottage cheese, ricotta, and reduced-fat versions of popular cheeses. These cheeses can be used in recipes or as toppings to add flavour to dishes while reducing the overall fat and calorie intake. For those looking to lose weight, opting for low-fat cheese can be a simple and effective strategy.
In conclusion, while full-fat cheese may be associated with greater long-term weight gain, low-fat cheese can aid weight loss efforts when paired with a balanced diet and healthy lifestyle choices. It is important to remember that individual results may vary, and other factors such as overall calorie intake, physical activity, and genetic factors also play a role in weight management.
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Portion sizes: Keep cheese portions small, with the standard being 30g or the size of a small matchbox
Cheese is a great source of protein and calcium, but 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 your risk of cardiovascular disease (CVD). Therefore, it is important to keep cheese portions small, with the standard portion being 30g or the size of a small matchbox.
A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps. To reduce temptation, it is recommended to weigh your portions. A pre-cut slice of cheese usually weighs 20-30g, and most people use many slices in a sandwich. A generous handful of cheddar could easily weigh 50g, adding 230kcal (more than 10 per cent of your daily requirement). Two level tablespoons of grated cheddar are about 20g.
If you are watching your saturated fat and cholesterol intake, you should pay close attention to how much cheese you are eating and stay within the recommended daily amount. You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. You can also try using lower-fat cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat cheeses, which will provide less saturated fat.
Some specific examples of low-fat cheeses include nonfat and low-fat versions of cheddar and Swiss, as well as cottage cheese, ricotta, and mozzarella. Goat cheese, or chevre, is also a good option as it contains more medium-chain fatty acids that are rapidly absorbed into the body and less likely to be stored as fat. It may also be easier to digest for those who have difficulty with cow's milk. Feta is another option that is lower in fat than many cheeses (around 20 per cent, 14 per cent saturated), but it is high in salt, so avoid adding extra salt when cooking with feta.
In addition to choosing lower-fat cheeses, you can also reduce your portion sizes by using thin pre-sliced cheeses that allow you to enjoy a full slice of cheese with less cholesterol and saturated fat. You can also maximise flavour by choosing harder and "stinkier" cheeses, such as aged Parmesan or Asiago, which you can grate just a small bit of onto your pasta.
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High-fat cheeses: Use sparingly, especially if you have high cholesterol or blood pressure
Cheese is a great source of protein and calcium, but it is often high in saturated fat and salt. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. According to the Dietary Guidelines for Americans, saturated fat intake should be kept below 10% of daily calories, or about 20 grams per day.
If you have high cholesterol or blood pressure, it is advisable to use high-fat cheeses sparingly. Here are some tips to help you include cheese in your diet while maintaining a healthy balance:
- Portion Control: Keep cheese portions small and weigh them to avoid overeating. Instead of using three slices of cheese on your sandwich, stick to one. When adding shredded cheese, use a measuring cup or spoon instead of portioning by hand.
- Low-Fat Alternatives: Opt for low-fat cheeses such as mozzarella, feta, cottage cheese, ricotta, or reduced-fat versions of your favourite cheeses. These options provide less saturated fat without compromising on flavour.
- Vegan Cheese: Try cheese substitutes made from plant products like soy or nuts. Vegan cheeses lack the saturated fat found in full-fat dairy products.
- Maximise Flavour: Choose highly flavourful cheeses like Parmesan or blue cheese. You can use a smaller amount to add a burst of flavour to your dish.
- Cooking and Baking: When cooking or baking, finely grate reduced-fat cheese and melt it over low heat. This helps to distribute the flavour evenly and makes a small amount go a long way.
- Healthy Base: Spread cottage cheese on toast, blend it into smoothies, add it to scrambled eggs, or use it as a base for dips. It is high in protein and low in calories, making it a nutritious and satisfying option.
Remember, cheese can be part of a healthy, well-balanced diet, but it is important to pay attention to the types of cheese you choose and the amount you consume. Enjoy your cheese in moderation and make adjustments to your diet as needed to maintain a healthy lifestyle.
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Healthy alternatives: Goat cheese, feta, mozzarella, and cottage cheese are healthier options
Cheese is a great source of protein and calcium, but many of the most popular varieties are made from whole milk and are high in saturated fat. Eating too much cholesterol or saturated fat increases your risk of high LDL cholesterol, heart disease, and stroke. While cheese can be part of a healthy, well-balanced diet, it's important to pay attention to the types of cheese you choose and how much you consume.
Goat cheese is a nutritious and healthy option. It is high in nutrients and protein but low in calories. Goat cheese is also lower in lactose than most cow's milk cheeses, making it a good option for those with lactose intolerance. It has a distinct tangy flavor with earthy notes due to the grassy diet of goats. Fresh goat cheese is the most common variety found in grocery stores. While goat cheese is a healthier option, it has a strong flavor, so if you're looking for substitutes, feta, cream cheese, or ricotta cheese are good options. Feta has a similar taste and texture to goat cheese, while cream cheese has a similar creamy and smooth texture. Ricotta is a low-fat content cheese that pairs well with salt to improve its mild taste and looser texture.
Feta is a Greek cheese with a unique tangy, salty flavor and a firm, crumbly texture. It is made from sheep's milk and aged in brine. If you're looking for a substitute for feta, you can try cottage cheese, which is milder, creamier, and less salty. Fresh goat cheese is another alternative, with a tangier, creamier, and less salty flavor than feta. Halloumi is another option, providing a similar salty kick, although it is slightly softer and less crumbly.
Mozzarella is a popular cheese known for its stringy and chewy texture. It has a very mild flavor and is a favorite for pizzas and pasta. If you're looking for substitutes, white cheddar, Jarlsberg, pepper jack, Swiss, provolone, feta, ricotta, gouda, Mexican cheese, and fontina are all good options. White cheddar and Jarlsberg melt similarly to mozzarella, while Mexican cheese and gouda are stretchy and melt quickly when cooked, making them ideal for pizzas and pasta.
Cottage cheese is another healthy, low-fat cheese option. 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. It is a great substitute for high-fat cheeses in recipes.
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Frequently asked questions
Low-fat cheeses contain no more than 1 gram of saturated fat per serving. These include non-fat and low-fat versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, mozzarella, feta, and goat cheese.
In the UK, the standard portion size is 30g, which is the size of a small matchbox or two and a half dominoes.
If you are watching your saturated fat intake, consider using low-fat cheese alternatives or vegan cheese made from plant products. You can also reduce your cheese consumption by using smaller portions, grating cheese to make it last longer, or using a measuring cup instead of portioning by hand.
Full-fat cheese has been associated with greater long-term weight gain, while low-fat cheese has been linked to reduced weight gain. However, the foods eaten with cheese may also play a role in weight changes.
If you are concerned about the fat content of cheese, consider using it as a condiment or ingredient in cooking rather than as a main course. You can also pair cheese with wine and fresh produce to enhance its flavor and make it last longer.
