Healthy Cheese: What Kinds Should You Eat?

Cheese is a beloved food worldwide, but it often gets a bad rap for being high in fat and calories. However, cheese is also an excellent source of protein, calcium, and several other nutrients, and eating it may even aid weight loss and help prevent heart disease and osteoporosis. So, which are the healthiest kinds of cheese?

Cottage cheese is a popular choice for those looking to lose weight, as it's high in protein and low in calories. It's also a good option for those who are lactose intolerant, as it's naturally low in lactose. Other healthy options include feta, ricotta, mozzarella, parmesan, gouda, edam, and cheddar. These cheeses offer various benefits, such as being rich in calcium, low in lactose, or having a lower calorie and fat content.

While cheese can be a part of a healthy diet, it's important to consume it in moderation, as it can be high in sodium and fat. Enjoying cheese as an add-on to a meal or pairing it with fibre-rich foods can be a great way to include it in your diet.

Mozzarella: low in calories, fat and salt, and a good source of microbes

Mozzarella is a smart choice when it comes to picking a healthy cheese. This Italian cheese is not only delicious but also has several health benefits.

For those watching their weight, mozzarella is a great option as it is low in calories and fat. It is also a good source of protein, with one ounce of this cheese delivering 8 grams of protein. This can help keep you fuller for longer, reducing the urge to snack. Mozzarella is also a good choice for those watching their salt intake. While cheese is often associated with high salt content, mozzarella is relatively low in sodium, making it a better option than other varieties.

In addition, mozzarella is a good source of healthy microbes. The natural whey starter used in the cheese-making process contains microbes that are crucial to developing the mozzarella. These microbes are mostly Lactobacillus and Streptococcus bacteria, which are also commonly found in probiotics. These bacteria are beneficial to gut health and can improve digestion. The brine solution used in the final stages of mozzarella production also adds to the cheese's microbial diversity, as it inoculates the cheese with new microbes.

Mozzarella is a versatile cheese that can be enjoyed in many ways. It is often used as a pizza topping, but it can also be added to salads, sandwiches, or simply enjoyed on its own. Its mild flavour and soft texture make it a popular choice for those who want a healthier cheese option without compromising on taste.

Parmesan: a good source of calcium and phosphorus, and low in lactose

Parmesan, or Parmigiano Reggiano, is a hard, aged cheese with a gritty texture and a salty, nutty flavour. It is made from raw, unpasteurised cow's milk and is aged for at least 12 months to kill harmful bacteria and produce a complex flavour.

Parmesan is a good source of calcium and phosphorus, providing 26% and 16% of the daily value (DV) per ounce, respectively. These nutrients are important for bone formation and may promote bone health. Parmesan is also rich in protein and vitamins and minerals like selenium, zinc, and vitamin B12.

In addition to being nutritious, Parmesan is a good choice for people who are lactose intolerant. Since it is aged for a long time, Parmesan is very low in lactose, and most people with lactose intolerance can usually tolerate it. According to the Italian Ministry of Health, Parmigiano Reggiano is naturally lactose-free due to the traditional manufacturing process.

Overall, Parmesan is a tasty and healthy cheese that can be enjoyed by most people, even those with lactose intolerance. It is a good source of calcium and phosphorus, which are important for bone health, and provides other essential vitamins and minerals.

Goat's cheese: higher in medium-chain fatty acids and lower in lactose than cow's milk

Goat's cheese, also known as chèvre, is a nutritious alternative to cow's milk cheese. It is packed with vitamins, minerals, and healthy fats, and is easier to digest for those with an intolerance to cow's milk.

Goat's cheese has a distinctive flavour and comes in a variety of textures, from soft and spreadable to salty and crumbly. It is produced using a similar coagulation and separation process to cheese made from cow's milk, but it differs in nutrient content.

Goat's cheese is lower in lactose than cow's milk cheese, making it a good option for those who are lactose intolerant. It also contains more medium-chain fatty acids, which are rapidly absorbed by the body and less likely to be stored as fat. These fatty acids can improve satiety and aid weight loss. Additionally, goat's cheese is a good source of protein, vitamins, and minerals such as calcium, phosphorus, copper, selenium, magnesium, and niacin (vitamin B3).

Goat's cheese also contains probiotics, which promote digestive health, reduce inflammation, and boost immunity. It is also a hypoallergenic alternative for those allergic to cow's milk cheese.

Overall, goat's cheese is a healthy and delicious option that can be added to both sweet and savoury dishes. Its versatility and health benefits make it a great choice for those looking for a nutritious alternative to cow's milk cheese.

Cottage cheese: high protein-to-calorie ratio, making it a good choice for weight management

Cottage cheese is a healthy cheese option, especially for those looking to manage their weight. It is a soft, white, creamy cheese with a mild flavour. It is considered a fresh cheese and does not undergo an ageing or ripening process, which is why it has a milder flavour compared to aged cheeses. It is made from the curds of pasteurized cow's milk and is offered in different curd sizes and fat percentages.

Cottage cheese is an excellent source of protein, with over 70% of its calories coming from protein. It is also packed with essential vitamins and minerals such as selenium, calcium, phosphorus, riboflavin, and vitamin B12.

The high protein content in cottage cheese makes it ideal for weight management. Research shows that a high-protein diet can help increase feelings of fullness and satisfaction, leading to reduced calorie intake and weight loss. Additionally, the protein in cottage cheese is mostly casein, which takes longer to absorb and digest, aiding in appetite control and muscle building.

Cottage cheese is also a good option for those looking to control their blood sugar levels. It has a low carbohydrate content and no added sugar, and the high amount of protein helps prevent spikes in blood sugar.

When incorporating cottage cheese into your diet, it is important to consider the lactose content, especially if you are lactose intolerant. Cottage cheese, being a fresh and unripened cheese, contains more lactose than aged cheeses like Parmesan or Cheddar. It is also important to watch your sodium intake, as cottage cheese can be high in salt.

Feta: a good source of calcium and vitamin B12

Feta is a soft, salty, white cheese that originated in Greece. It is traditionally made from sheep's or goat's milk, with the former giving it a tangy and sharp taste, and the latter resulting in a milder flavour.

Feta is a good source of calcium and vitamin B12. Calcium is beneficial for bone health, and vitamin B12 is essential for neurological function, red blood cell production, metabolism, and DNA synthesis. Feta is also a good source of phosphorus, which is an essential bone mineral.

In addition, feta is lower in fat and calories than most other cheeses. However, it is also high in sodium, so it is best consumed in moderation.

Feta is a versatile cheese that can be added to salads, eggs, dips, and soups. It is a staple in Mediterranean diets and is commonly used in Greek salads and pasta dishes.

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