Bushra Griffith
Cheese is a great source of protein and calcium, but it's also high in cholesterol and saturated fat. Eating too much cheese can increase your risk of high LDL cholesterol, high blood pressure, and heart disease. However, you can still eat cheese as part of a healthy, well-balanced diet, as long as you choose low-fat or fat-free cheeses and watch your portions. Low-fat cheeses are typically made with nonfat or skim milk, which significantly reduces their saturated fat and cholesterol content. Some examples of low-fat cheeses include mozzarella, cottage cheese, Swiss cheese, and goat cheese.
| Characteristics | Values |
|---|---|
| Type | Low-fat cheese is made with nonfat or skim milk, which has less saturated fat and cholesterol than whole milk. |
| Examples | Mozzarella, Swiss, cottage cheese, ricotta, parmesan, Camembert, cheddar, Monterey Jack, brie, Colby, Muenster, American, Jarlsberg Lite, string cheeses, farmer's cheese, Neufchâtel, goat cheese, and more. |
| Nutritional Profile | Low-fat cheese is lower in calories, saturated fat, and cholesterol than regular cheese. However, it still provides protein, calcium, and phosphorus. |
| Taste and Texture | Lower-fat cheeses tend to be milder in flavor and have a more rubbery texture. Aged cheeses are more flavorful, so a small amount can go a long way. |
| Consumption Tips | Low-fat cheese can be used as an accent to dishes rather than a central ingredient. It works well in sandwiches, salads, and shredded on pizza. |
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What You'll Learn
Low-fat cheese ingredients
Low-fat cheese is made from ingredients that are low in fat and cholesterol. Cheese is a great source of protein and calcium, but many types of cheese are also high in cholesterol and saturated fat. Eating too much cholesterol or saturated fat increases the risk of high LDL cholesterol, high blood pressure, and heart disease.
Low-fat cheese is made from ingredients such as skim milk, which has a lower fat content than whole milk. Some types of low-fat cheese are made from non-dairy milk, such as soy or almond milk, which are naturally low in fat. Low-fat cheese can also be made from ingredients such as whey protein, which is a byproduct of cheese-making and is low in fat and calories.
Some specific examples of low-fat cheeses include:
- Mozzarella: Part-skim mozzarella is a low-fat option that is also high in protein and calcium, making it a healthy choice for those focused on weight loss or maintaining muscle mass.
- Cottage Cheese: Cottage cheese is a fresh, mild, and creamy cheese that is made from curdled cow's milk. It is very low in calories and fat and is high in protein, making it an excellent choice for those looking to lose weight or maintain muscle.
- Swiss Cheese: Swiss cheese is made from cow's milk and has a distinctive appearance due to the gas bubbles produced by bacteria during the cheese-making process. It is low in calories, fat, and sodium, and high in protein and calcium, making it a healthy option for those watching their weight or sodium intake.
- Goat Cheese: Goat cheese is made from goat milk, which has a tangy taste and soft texture. It is naturally lower in fat than other types of milk, making it a good option for those looking for a low-fat cheese.
- Parmesan: Parmesan is a flavorful cheese that can be used in small amounts to add a cheesy taste to dishes. It is lower in fat and sodium than some other cheeses, and it is also a good source of protein, calcium, phosphorus, magnesium, and vitamins A and B12.
In addition to choosing low-fat cheeses, it is important to consider portion size and to enjoy cheese in moderation as part of a balanced diet.
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Health benefits of low-fat cheese
Cheese is a great source of protein and calcium, but many types of cheese are also high in cholesterol and saturated fat. Eating too much cholesterol or saturated fat can increase the risk of high LDL cholesterol, high blood pressure, and heart disease. However, low-fat cheese can be a part of a healthy, well-balanced diet.
Low-fat cheese is a good source of calcium, which is known for keeping bones healthy and promoting bone strength as a person ages. It also helps the blood clot normally. For example, blue cheese is rich in calcium, with just one slice providing 11% of the daily recommended amount for an adult aged between 19 and 50.
Mozzarella is a soft white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses, making it a healthier option. It also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum, which are great for a person's immune system, can prevent upper respiratory infections, and can reduce a person's blood cholesterol.
Goat cheese is lower in lactose than cow’s-milk cheeses and contains proteins that may make it easier to digest. Goat cheese is also a rich source of vitamin A, which keeps the eyes healthy.
Cottage cheese is very low in calories and fat and is rich in vitamin B-12, which helps to keep nerve and blood cells healthy.
Swiss cheese is a low-calorie cheese, as it only takes up 4% of a person’s daily calorie allowance. It is relatively low in fat and sodium and is a good source of protein, which is important for muscle and bone health. Swiss cheese also contains Lactobacillus helveticus, which is a type of lactic acid bacteria with anti-inflammatory and antioxidant properties, which may prevent diseases and reduce fatigue and muscle damage.
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Low-fat cheese alternatives
Cheese is a great source of protein and calcium, but it is also high in cholesterol and saturated fat. Eating too much cheese can increase your risk of high LDL cholesterol, high blood pressure, and heart disease. However, cheese can be a part of a healthy, well-balanced diet if consumed in moderation and if you choose low-fat alternatives. Here are some low-fat cheese alternatives to consider:
- Low-Fat Mozzarella: Mozzarella is a relatively low-fat cheese option. It has a mild flavour and a soft, stretchy texture. It is a great choice for pizzas, salads, and snacks.
- Ricotta: Ricotta cheese is made from whey protein and is much lower in fat and calories than other cheeses. It has a soft, creamy texture and is very versatile. It can be used in dips, spreads, and as a topping.
- Cottage Cheese: Cottage cheese is a fresh, mild, and creamy cheese made from curdled cow's milk. It is very low in fat and calories and is a good source of protein and vitamin B-12.
- Swiss Cheese: Swiss cheese has a lower fat content compared to other cheeses, and its naturally occurring holes mean you consume less cheese by volume. It is also a good source of protein.
- Feta: Feta cheese, in small amounts, can provide a salty, tangy flavour similar to more processed cheeses but with fewer calories and fat.
- Goat Cheese: Goat cheese is often easier to digest than cow's milk cheese and has a tangy taste and soft texture. It is typically lower in lactose and contains beneficial fatty acids.
- Low-Fat Cream Cheese: This is a great option for making creamy sauces, dips, and spreads without the high fat content of regular cream cheese.
- Vegan Cheese: Vegan cheese substitutes made from plant products like almonds, cashews, soy, or nutritional yeast are gaining popularity. These options are lower in fat and calories and are free from dairy, making them suitable for those with lactose intolerance or dairy sensitivities.
When choosing cheese, always check the food labels to make sure you are selecting options that are truly low in fat and cholesterol. Remember that moderation is key, and enjoy your cheese as part of a balanced diet!
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Low-fat cheese cooking methods
Low-fat cheese can be incorporated into a variety of dishes and is a great way to enjoy the flavour of cheese while reducing fat intake and boosting protein consumption. Here are some cooking methods and tips for using low-fat cheese:
Sprinkling or Grating: Instead of using large slices or cubes of cheese, grate or sprinkle low-fat cheese over your meals. This method allows for better portion control and ensures you don't overuse cheese. A small amount of grated or crumbled low-fat cheese can go a long way in adding flavour to your dishes.
Cooking with Low-Fat Varieties: When a recipe calls for cheese, opt for low-fat varieties. For example, use low-fat mozzarella, non-fat cheddar, or cottage cheese instead of their full-fat counterparts. You can also swap out cream cheese for low-fat ricotta or cottage cheese to reduce fat and calorie intake.
Pairing with Healthy Toppings: Instead of making cheese the star ingredient, use it as an accent by pairing it with healthier toppings. For instance, add a small amount of cheese to your sandwich and double up on vegetables like tomatoes, spinach, or fresh herbs. This way, you still enjoy the taste of cheese while benefiting from the nutrients of other ingredients.
Choosing Strong-Flavoured Cheese: Opt for strong-flavoured low-fat cheeses, as they can add a punch of flavour without requiring a large quantity. A small amount of a pungent, aged cheese like Parmesan or Asiago can enhance the taste of your dish without adding too many calories.
Reducing Overall Cheese Consumption: While low-fat cheese is a healthier option, it's important to remember that cheese, in general, is high in saturated fat and cholesterol. Therefore, it's advisable to reduce your overall cheese consumption and treat it as an accent ingredient rather than the main component of a dish.
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Low-fat cheese shopping tips
If you're a cheese lover, the good news is that you don't have to give it up completely when following a low-fat diet. However, you may need to change your relationship with cheese and treat it as an accent to dishes rather than a central ingredient.
When shopping for low-fat cheese, you can look for low-fat versions of your favourite cheeses, such as cheddar, mozzarella, Swiss, and cottage cheese. These are widely available in most major supermarkets. You can also opt for naturally lower-fat cheeses such as goat cheese, string cheese, farmer's cheese, and Neufchâtel.
When it comes to choosing between low-fat and full-fat cheese, it's important to consider the trade-off between flavour and health benefits. Low-fat cheeses tend to be milder in flavour and have a more rubbery texture. They also have different cooking characteristics and may not melt well under direct heat. However, they can still be a tasty and satisfying addition to dishes when used in the right way.
- Check the food labels to compare the cholesterol and saturated fat content between different cheeses.
- Opt for organic and grass-fed cheese when possible, as they are healthier and free from antibiotics and hormones.
- Look for pre-sliced cheese, which allows you to enjoy a full slice with less cholesterol and saturated fat.
- Choose harder and more flavourful cheeses, such as Parmesan or Asiago, as you can use smaller amounts while still enjoying a cheesy taste.
- Consider portion size and use smaller amounts of cheese, such as sprinkling it on top of dishes instead of eating cubes or slices.
- Try low-fat cheese substitutes made from plant products, such as soy, which lack the saturated fats found in dairy products.
By following these tips, you can continue to enjoy cheese as part of a healthy and well-balanced diet.
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Frequently asked questions
Low-fat cheese is made with nonfat or skim milk, which has notably less saturated fat and cholesterol than whole milk.
Some examples of low-fat cheeses include Swiss, cottage, mozzarella, ricotta, goat, and parmesan.
Low-fat cheese can be used as an accent to dishes, such as by sprinkling a small amount on top of a sandwich or salad, instead of being used as a central ingredient.
