Bushra Griffith
Cheese is a beloved food, but is often considered unhealthy. However, it can be enjoyed as part of a healthy, balanced diet. The key is moderation and pairing it with high-fibre or high-protein foods. Many cheeses are rich in protein, which helps you feel full after meals, and minerals, like calcium and phosphorus. For example, a 1-ounce slice of cheddar cheese has 5 grams of saturated fat, but it also has almost 7 grams of protein and provides 14% of the daily value of calcium. If you're looking for weight management, cottage cheese, ricotta, edam, or mozzarella could be good choices, while goat's cheese and parmesan have a lower lactose content, so could be more suitable for those sensitive to lactose.
| Characteristics | Values |
|---|---|
| Cheese with high protein and low calories | Cottage cheese, mozzarella, Swiss, ricotta, feta |
| High-protein foods | Increase feelings of fullness, help decrease overall calorie intake, and lead to weight loss |
| High-calcium cheese | Blue cheese, Parmesan, cheddar |
| Low-sodium cheese | Swiss |
| Low-calorie cheese | Mozzarella, farmer cheese |
| Low-cholesterol cheese | Feta |
| Low-lactose cheese | Parmesan, goat's cheese |
| High-vitamin cheese | Feta, Parmesan |
Explore related products
What You'll Learn
Cottage cheese for weight loss
Cheese is a "nutrient-dense" food that can be part of a healthy eating plan. While it contains saturated fat, it also has other beneficial nutrients, such as protein and calcium. However, it is important to be mindful of the amount consumed and to pair it with other healthy foods.
Cottage cheese, in particular, is a soft, white cheese made from the curds of cow's milk. It is produced by curdling milk with an acidic substance like vinegar or lemon juice, giving it a unique texture that can range from creamy to chunky. This simple production process sets it apart from other traditional cheeses.
Cottage cheese is an excellent choice for weight loss due to its high protein and low-calorie content. It can increase feelings of fullness, helping to reduce overall calorie intake. It is also a good source of calcium, selenium, and riboflavin, which are vital for overall health. With minimal carbohydrates, cottage cheese is a popular ingredient for those conscious of weight management and can be easily incorporated into various sweet and savoury meals.
A half-cup serving of low-fat cottage cheese contains about 90 calories and 13 grams of protein. It can be enjoyed as a snack, added to savoury dishes like pasta or salads, blended into smoothies, or even baked into desserts. The versatility of cottage cheese, along with its nutritional profile, makes it a popular and healthy food for those aiming to lose weight.
While cottage cheese can be a beneficial addition to a weight-loss diet, it is important to note that weight loss is multifaceted and depends on various factors, including overall diet, energy intake, exercise, stress levels, and sleep. It is always recommended to consult with a healthcare professional or registered dietitian to tailor a diet plan that suits your specific needs and goals.
Cheese Crisps: Which Taste Best?
You may want to see also
Mozzarella for low calories
While cheese is considered a calorie-dense food, it can be included in a weight-loss eating plan. Mozzarella is a good option for those looking to lose weight as it is high in protein, which helps you feel full for longer.
A serving of mozzarella is 1 ounce, which is about a quarter cup of shredded cheese. Mozzarella is a soft cheese that is typically made from buffalo or cow's milk. It has a mild, milky flavour and a creamy, smooth texture. It is a very versatile cheese and can be added to many dishes. It is often used in Italian cuisine, such as in caprese salad, which is made with fresh tomatoes, basil, and balsamic vinegar. It can also be melted on top of dishes like lasagna or used as a topping for pizza.
Mozzarella is a good source of protein, calcium, and phosphorus. Protein helps to increase feelings of fullness and can help decrease overall calorie intake, which may lead to weight loss. Calcium and phosphorus are important for bone health and strength. Mozzarella also contains small amounts of vitamins A and B12, zinc, and fatty acids.
When trying to lose weight, it is important to be mindful of the protein, fat, and calorie content of cheese and to stick to recommended portion sizes. While mozzarella is a good option for a low-calorie diet, other cheeses that are also high in protein and lower in calories include cottage cheese, Swiss cheese, and ricotta. Feta cheese can also be used in smaller amounts due to its strong flavour.
Swiss Cheese: The Best?
You may want to see also
Swiss for low sodium
If you're watching your sodium intake, Swiss cheese is a good option. It is lower in sodium than most other cheeses, with just 53 milligrams per ounce, so it's often recommended for people who need to monitor their salt intake, including those with high blood pressure. Swiss cheese is also lower in carbs than many other cheeses, which may be beneficial for people with diabetes or those following a ketogenic diet.
Swiss cheese is also a good choice if you're looking for a low-fat cheese, as it has a lower fat content than most other cheeses. For example, cheddar cheese has 9.4 grams of fat per one-ounce serving, while Swiss cheese has just 7.88 grams. Swiss cheese is also a source of protein, with 8 grams of protein per ounce, which is slightly higher than some other cheeses and may help keep you full for longer.
If you're looking for ways to incorporate Swiss cheese into your diet, you can try eating it with fruit or adding it to sandwiches, egg bakes, burgers, or French onion soup. You can also substitute Swiss cheese for cheddar in most recipes to make a healthier choice. For example, you could try making Mushroom-Swiss Turkey Burgers or adding Swiss cheese to your lasagna.
In addition to Swiss cheese, there are a few other types of cheese that are lower in sodium. Fresh mozzarella cheese, for example, has just 85 milligrams of sodium per ounce. Ricotta cheese is another good option, with only 136 milligrams of sodium per half-cup. If you're looking for a cheese to help with weight loss, cottage cheese is often recommended as it's high in protein and low in calories.
The Ultimate Brie Cheese Brands for Your Platter
You may want to see also
Explore related products
Feta in small amounts
Feta is a soft, salty white cheese that is a staple of Greek cuisine. It is typically made from sheep's or goat's milk. Sheep's milk gives feta a tangy and sharp taste, while goat's milk feta is milder. Feta is a good source of nutrients, including calcium, phosphorus, protein, and essential vitamins.
When it comes to weight loss, feta cheese can be included in a diet plan, but in small amounts. While it offers various nutrients and health benefits, feta cheese is relatively high in sodium and saturated fat, which can raise blood pressure. Therefore, moderation is key when it comes to consuming feta cheese. Its strong flavour means a little goes a long way, so you can use smaller amounts to add a punch of taste to your meals.
Feta is a versatile cheese that can be used in a variety of dishes. You can crumble it over salads, add it to eggs, or whip it into a dip to eat with fresh vegetables. It pairs well with sweet vegetables such as beets, tomatoes, and fennel. Feta is also commonly used in Greek salads, adding a salty tang to the dish.
When purchasing feta cheese, it is important to note that there are different varieties available. Feta can range from white to yellowish in colour, and from hard to soft in texture. It can also vary in saltiness and sourness, with some types having a more intense flavour than others.
In terms of health considerations, it is important to be mindful of the sodium content in feta cheese, especially if you are sensitive to salt or have high blood pressure. Rinsing the cheese with water before eating it can help reduce the salt content. Additionally, soft, unpasteurized cheeses like feta can contain bacteria that may be harmful to pregnant women, so it is recommended to choose pasteurized varieties during pregnancy.
Cheese and Cholesterol: Best Types to Eat
You may want to see also
Cheddar for calcium and vitamin K2
Cheddar is a semi-hard English cheese made from cow's milk. It is matured for several months and can be white, off-white, or yellow. The taste of cheddar varies from mild to extra sharp. Cheddar is rich in protein and calcium and is a source of vitamin K2.
Vitamin K2 is a crucial nutrient that offers several health benefits. Notably, it helps prevent hard deposits of calcium and fatty material from forming in the artery walls. By breaking down calcium in our bodies, vitamin K2 ensures smooth and flexible blood vessels, thereby reducing the risk of harmful blood clots and heart disease.
Vitamin K2 also plays a vital role in bone health. It activates a protein that helps calcium bind to our bones. This process is essential for maintaining strong and healthy bones.
Cheddar cheese is an excellent source of vitamin K2, with some varieties containing up to 290.4 μg/100 g. However, it's important to remember that vitamin K2 content in cheddar can vary depending on factors such as origin, processing conditions, and ripening time.
When incorporating cheddar into your diet for its vitamin K2 content, it's important to practice portion control due to the cheese's high saturated fat and calorie content. Moderation is key to maintaining a balanced and healthy diet.
Cheese: Calcium's Best Friend or Worst Enemy?
You may want to see also
Frequently asked questions
According to dietitians, there are several cheeses that can be eaten as part of a healthy diet, including cottage cheese, ricotta, mozzarella, Swiss, and feta.
Cottage cheese is a good choice for weight management because it is high in protein and low in calories. It can help you feel full for longer and reduce your overall calorie intake.
Swiss cheese is lower in sodium than most other cheeses, so it is often recommended for people who need to monitor their salt intake, such as those with high blood pressure.
Yes, cheese is a source of important nutrients, including protein, calcium, phosphorus, vitamin B, vitamin A, vitamin K, folate, and potassium. It can also add flavour to meals, making it a satisfying addition to a reduced-calorie diet.
Cheese is generally high in saturated fat and salt, so it should be consumed in moderation as part of a balanced diet. Some highly processed cheeses, such as American cheese, may have fewer nutrients than other varieties.
