Frederic Melton
With nearly 2,000 types of cheese in the world, choosing the best type can be a daunting task. Different factors come into play when determining the best cheese, such as flavour, texture, origin, and health benefits. Some people might prefer milder, softer cheeses like mozzarella, burrata, or goat cheese, while others might enjoy stronger, sharper flavours like blue cheese or aged cheddar. Health-conscious individuals may opt for lower-calorie or lower-sodium options, and those with digestive issues might favour goat cheese, which is easier to digest than cow's milk cheese. Ultimately, the best cheese is subjective and depends on individual preferences, dietary needs, and cultural influences.
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What You'll Learn
Health benefits of different types of cheese
Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. Cheese is often associated with being unhealthy due to its high fat, sodium, and calorie content. However, it can be nutritious and beneficial to health when consumed in moderation.
Calcium and Bone Health
Cheese is a great source of calcium, a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. Eating cheese has been linked with higher bone mineral density and a lower risk of fractures. Fermented cheeses, such as cheddar and parmesan, seem to have the most consistent benefits for bone health. Parmesan, a hard, aged cheese, is rich in calcium and phosphorus, which play a role in bone formation.
Dental Health
Consuming cheese may also benefit dental health. Several studies have shown that eating cheese can raise the pH level in dental plaque, potentially offering protection against dental cavities. Additionally, the presence of probiotics and other components in cheese may positively influence the types of bacteria and pH in saliva, creating an alkaline environment that reduces cavities and encourages remineralization.
Protein and Gut Health
Cheese is a good source of protein, which is essential for building and repairing cells. Cheddar cheese, for example, provides 6.6 grams of protein per ounce. Cheese also contains beneficial bacteria from fermentation, which may improve gut health and enhance immunity. Certain aged cheeses that have not been heated or pasteurized may contain probiotics, which can lower inflammation and protect against disease.
Heart Health
While cheese has a reputation for being high in saturated fat, moderate consumption may reduce the risk of hypertension or high blood pressure. Additionally, cheese contains conjugated linoleic acid (CLA), a healthy fat that may help prevent heart disease, reduce inflammation, and lower the risk of obesity. Grass-fed cheese, in particular, contains omega-3 fatty acids, which are important for heart health.
Other Nutrients
Cheese is also a source of vitamins A, B12, D, K, and zinc, as well as phosphorus and riboflavin. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, and ricotta, provide a reduced amount of saturated fat. Goat cheese is another option that may be easier to digest for those with lactose intolerance.
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How to include cheese in a healthy diet
Cheese is a widely consumed dairy product that comes in hundreds of textures and flavours. It is often high in saturated fat and salt, which means eating too much could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, cheese can be included in a healthy diet if consumed in moderation and by choosing the right types of cheese. Here are some tips on how to include cheese in a healthy diet:
- Opt for natural cheeses with a short list of whole food ingredients. Processed cheeses that include vegetable oils or artificial ingredients provide less nutritional value.
- Choose cheeses that are lower in fat and salt. For example, Swiss cheese is lower in sodium than most other cheeses, making it a good option for those monitoring their salt intake. Other low-sodium options include mozzarella and feta.
- Be mindful of portion sizes. The standard portion size for cheese is 30 grams, which is about the size of a small matchbox or two-and-a-half dominoes. Keep portions small and weigh them to avoid overeating.
- Include other dairy products in your diet, such as yoghurt and milk, which are just as good for bone health and provide lower fat and salt options.
- Experiment with different brands and types of cheese to find options that align with your taste preferences and health goals. For example, cheddar can be a good choice as it is flavorful and can be low in salt and high in calcium.
- Cook from scratch whenever possible, as convenience foods often contain higher-fat cheeses.
- If you have high cholesterol or blood pressure, use high-fat cheeses sparingly.
By following these guidelines, you can enjoy cheese as part of a healthy and balanced diet.
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Cheese and weight management
Cheese is often considered an indulgence that should be avoided when trying to lose weight. However, this is a misconception, as cheese can be a part of a healthy weight loss diet. While it is important to be mindful of the protein, fat, and calorie content of cheese, it is also a source of important nutrients that can aid weight loss. For example, cheese provides protein, which helps increase feelings of fullness and reduce overall calorie intake. Additionally, cheese contains minerals like calcium and phosphorus, which are essential for strong bones.
When it comes to weight management, some types of cheese are better choices than others. Cottage cheese, for instance, is often recommended for weight loss due to its high protein and low-calorie content. It has a unique protein-to-calorie ratio, making it a valuable addition to a weight management diet. Other types of cheese that are suitable for weight management include ricotta, a lighter version of cottage cheese, as well as Edam and mozzarella. Goat's cheese and Parmesan are also good options for those who are sensitive to lactose, as they have a lower lactose content.
Hard cheeses, such as cheddar, Swiss, and Gruyère, are excellent additions to a weight loss diet because they are high in fat and rich in calcium. These cheeses also have strong flavours and rich textures, making them a popular choice. On the other hand, soft cheeses like Brie, Gouda, and Camembert are lower in fat but still provide a good amount of calcium. Creamy cheeses, such as Colby, Monterey Jack, and Mozzarella, can add a ton of flavour while staying under the healthy fat limit.
When incorporating cheese into a weight loss diet, it is important to treat it as an add-on to a meal rather than the main course. This is because cheese can be high in sodium and fat, so monitoring intake is crucial. Additionally, it is beneficial to pair cheese with high-fibre or high-protein foods. For example, instead of pairing Brie with crackers, pairing it with slices of raw vegetables can slow digestion and make you feel fuller.
Overall, while cheese can be a part of a healthy weight loss diet, it is important to remember that the key to weight management is creating a caloric deficit. Therefore, the amount of cheese consumed and the other foods eaten with it are more important than the variety of cheese chosen.
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The healthiest cheeses
While cheese is generally considered to be high in fat, some cheeses are healthier than others. Here are some of the healthiest cheeses to add to your diet:
Swiss Cheese
Swiss cheese is a semi-hard cheese made from cow's milk, featuring a mild, nutty taste and its signature holes formed by bacteria during fermentation. It is lower in sodium than most other cheeses, making it a good option for those monitoring their salt intake or managing high blood pressure. Additionally, Swiss cheese and other Alpine cheeses like Emmental and Gruyere are lower in carbs, which can be beneficial for people with diabetes or those following a ketogenic diet.
Mozzarella
Mozzarella is a soft white cheese with high moisture content, originating from Italy. It is typically made from Italian buffalo's or cow's milk. Mozzarella is lower in sodium and calories compared to other cheeses. It also contains beneficial bacteria, such as Lactobacillus casei and Lactobacillus fermentum, which act as probiotics. These probiotics have been linked to improved gut health, enhanced immunity, and reduced inflammation.
Blue Cheese
Blue cheese is made from cow's, goat's, or sheep's milk and cured with cultures from the mold Penicillium. It has a distinctive odor and a bold, tangy flavor. Blue cheese is a good source of calcium, which is essential for optimal bone health. However, it is also high in sodium, so those on a low-sodium diet should consume it in moderation.
Feta
Feta is a soft, salty, and tangy cheese that originated in Greece. It is traditionally made from sheep's or goat's milk, with the sheep's milk variety being sharper in taste. Feta is often packaged in brine, which can make it high in sodium. However, it is generally lower in calories than other cheeses. Feta is also a source of calcium and vitamin B12, which is essential for neurological function and overall health.
Goat Cheese
Goat cheese, also known as chevre, is made from goat's milk and has a tangy flavor. It is available in various forms, including spreadable logs, crumbles, and brie-like varieties. Goat cheese is easier to digest than cow's milk cheeses due to its lower lactose content and different protein composition. It also contains medium-chain fatty acids that are rapidly absorbed by the body and less likely to be stored as fat.
Manchego
Manchego is a sheep's milk cheese from Spain, known for its crumbly texture and tangy, slightly sweet flavor. It is naturally low in lactose, making it a good alternative for those sensitive to cow's milk. Manchego is a source of protein and calcium, both of which support bone health.
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How to choose the healthiest cheese
Cheese is a dairy product that comes in hundreds of textures and flavours. While it is often vilified for being high in saturated fat, it can be included in a healthy diet when consumed in moderation. Cheese is a good source of protein, calcium, and several other nutrients. Eating cheese may help prevent heart disease and osteoporosis.
When choosing a cheese, it is important to consider the nutritional profile and how it aligns with your health goals. If you are concerned about fat intake, opt for lower-fat cheeses such as mozzarella, cottage cheese, ricotta, edam, or goat's cheese. These cheeses are also suitable for weight management. If you are watching your calorie intake, consider low-calorie cheeses like mozzarella, ricotta, farmer cheese, or sharp cheddar, which can satisfy your cravings with a small portion.
If you are looking for high-protein options, cottage cheese, ricotta, and farmer cheese are excellent choices. For lactose intolerance, goat's cheese, feta, and Parmesan are better options as they have a lower lactose content. Feta, made from goat's or sheep's milk, is also rich in phosphorus, which is great for bone and teeth health. Parmesan, another hard cheese, is also rich in calcium and phosphorus, making it a good choice for promoting bone health.
Some cheeses are also good sources of probiotics, which promote gut health and boost immunity. These include mozzarella, gouda, and cottage cheese. If you are watching your sodium intake, opt for cheeses like mozzarella, Swiss cheese, and cottage cheese, which are lower in sodium.
In addition to animal-based cheeses, vegan cheeses made from plant-based options like soy, nuts, seeds, or coconut can be a healthy choice. However, pay attention to labels as some vegan products may be overly processed, reducing their health benefits.
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Frequently asked questions
Mozzarella is lower in sodium and calories than most other cheeses. It also contains bacteria that act as probiotics, which may improve gut health and boost immunity. Swiss cheese is also recommended for people who need to monitor their salt intake as it is lower in sodium than other cheeses. Goat cheese is another good option as it is easier to digest than cheeses made from cow's milk.
While cheese is generally high in fat, fat is not necessarily a bad thing as it helps with satiety. Weight loss is about calories in versus calories out, so it is important to look at the cheeses you like and see which ones have fewer calories. For example, mozzarella and feta are lower in calories than many other cheeses.
Blue cheese is a good option as it has a strong flavour and is high in calcium, which is necessary for optimal bone health. Other options include Gruyere, Comte, and Parmigiano-Reggiano, which all have rich, sharp flavours.
Swiss cheese, Monterey Jack, and young provolone all have mild flavours and are good options for sandwiches. Ricotta and burrata are also mild in flavour, with burrata described as "moist" and "seductive".
