Andy Montoya
Cheese is a staple in many diets and is a great source of calcium. However, it is often vilified for being high in saturated fat. Recent studies suggest that other nutrients in cheese may help moderate the effect of saturated fat in the body. There are many types of cheese, and some are healthier than others. This article will explore the best cheeses for a healthy diet.
| Characteristics | Values |
|---|---|
| Low-calorie | Mozzarella, Cottage cheese, Ricotta, Edam, Feta, Parmesan, Goat's cheese, Harzer |
| Low-fat | Mozzarella, Cottage cheese, Ricotta, Feta, Parmesan, Goat's cheese, Harzer |
| High-protein | Mozzarella, Cottage cheese, Ricotta, Cheddar, Parmesan, Harzer |
| High-calcium | Blue cheese, Cheddar, Parmesan, Manchego, Feta, Cottage cheese, Mozzarella |
| High-cholesterol | Blue cheese, Cheddar, Feta, Goat's cheese |
| High-sodium | Blue cheese, Feta, Cheddar |
| Low-lactose | Parmesan, Manchego, Goat's cheese |
| High-vitamin | Cheddar, Blue cheese, Feta, Goat's cheese |
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What You'll Learn
- Mozzarella: low-calorie, low-fat, and a good source of probiotics
- Blue Cheese: rich in calcium, but also high in sodium
- Feta: tangy and sharp, it's typically lower in calories than other cheeses
- Goat Cheese: a good option for those sensitive to cow's milk, and it's high in copper
- Parmesan: packed with bone-building minerals, it's also low in lactose
Mozzarella: low-calorie, low-fat, and a good source of probiotics
Mozzarella is a soft, white cheese with a high moisture content and a mild flavour. It is made from buffalo or cow's milk. It is a popular choice for pizza due to its excellent melting properties and appealing stretchy texture.
Mozzarella is a healthier cheese option as it is lower in fat and calories compared to other cheeses. It is also a good source of protein, calcium, and other essential nutrients, making it a nutritious addition to a balanced diet.
Mozzarella is a good source of gut-loving probiotics, including Lactobacillus casei and Lactobacillus fermentum. Probiotics are important for gut health and play a role in the immune system. Studies suggest that these probiotics may improve gut health and regularity, promote immunity, and decrease inflammation.
Mozzarella is also a source of calcium, phosphorus, zinc, vitamins, biotin, and potassium, all of which are essential nutrients in any diet. It helps to support bone strength and can be eaten in moderation for potential health benefits.
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Blue Cheese: rich in calcium, but also high in sodium
Blue cheese is made with Penicillium roqueforti mould and includes varieties like Roquefort, Gorgonzola, and Stilton. It is a source of calcium and vitamins B12 and B5. Vitamin B5 supports several bodily functions, such as energy production. Blue cheese is also rich in dairy protein, dietary fats, and essential vitamins and minerals, including phosphorous, potassium, zinc, and vitamin A.
Blue cheese has a bold and tangy flavour and is known for its pungent smell. Its taste can vary significantly based on where the cheese comes from and how long it is aged. Danish Blue, for example, has a mild flavour and creamy texture, whereas Roquefort has a much stronger taste.
Blue cheese is rich in calcium, a nutrient necessary for optimal bone health. Adding it to your diet may help prevent bone-related health issues. A once-ounce serving of blue cheese contains 150 mg of calcium. Most adults should consume, at a minimum, 1,000 mg of calcium per day. Regular consumption of calcium-rich foods such as blue cheese protects bone health and helps reduce the risk of developing osteoporosis.
However, blue cheese is also high in sodium. If you are on a low-sodium diet or have high blood pressure, you should keep this in mind. Blue cheese is great on burgers and pizzas or in salads made with spinach, nuts, and apples or pears.
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Feta: tangy and sharp, it's typically lower in calories than other cheeses
Feta is a soft, white cheese that is a staple of Greek cuisine. It is typically made from sheep's or goat's milk, with a tangy and sharp taste derived from sheep's milk and a milder taste from goat's milk. Feta is often packaged in brine to preserve freshness, which can result in high sodium content. However, it is generally lower in calories and fat than other cheeses, making it a reasonable option for health-conscious individuals who enjoy cheese.
Feta is a good source of protein and calcium, which can help control blood sugar levels and lower the risk of diabetes. It also contains beneficial bacteria, fatty acids, and several B vitamins, including vitamin B12, which is important for energy and antioxidant functions. The calcium in feta supports bone health, but the cheese's phosphorus content may weaken bones in individuals with kidney disease.
In terms of texture, feta is soft and creamy, firm to the touch, and can crumble when cut. It is a versatile cheese used in a variety of recipes, ranging from appetizers to desserts. To incorporate feta into your diet, you can crumble it over salads, add it to eggs, or include it in dips to be enjoyed with fresh vegetables.
When considering feta cheese as part of a healthy diet, it is important to be mindful of its sodium and saturated fat content. While feta is lower in calories and fat compared to other cheeses, it is still advisable to consume it in moderation. Additionally, pregnant women should avoid unpasteurized feta, and those with certain health conditions may need to refrain from consuming it altogether.
Overall, feta cheese is a delicious and nutritious option that can be a welcome addition to a well-balanced diet. Its tangy and sharp flavour, along with its creamy texture, makes it a popular ingredient in various dishes, contributing to its reputation as a staple in Greek and Mediterranean cuisine.
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Goat Cheese: a good option for those sensitive to cow's milk, and it's high in copper
When it comes to healthy cheese options, there are several varieties that stand out for their nutritional benefits. Blue cheese, for instance, is high in calcium, which is essential for bone health. Parmesan, aged for over a year, is also rich in calcium and phosphorus, promoting bone health, and its long ageing process makes it very low in lactose. Feta, a Greek staple, is typically lower in calories than other cheeses, while mozzarella is a good low-calorie, low-sodium option with added probiotics.
Goat cheese, in particular, is a good choice for those who are sensitive to cow's milk. Goat milk has a different mix of caseins and other protein molecules, so some people who react to cow's milk may not have an adverse reaction to goat cheese. It is also an excellent source of calcium, potassium, phosphorous, magnesium, and vitamin A. Goat cheese is also high in copper, an essential nutrient required in small quantities that contributes to healthy bone formation and blood vessels.
Goat cheese is also a good option for those looking to lose weight. While it can be high in fat, the fatty acids in goat cheese are metabolized faster than in cow's cheese, so the body feels full faster. Goat cheese also has a lower lactose content than cow's milk, at about 1% less.
However, it is important to note that some goat cheese products may contain cow rennet or cow milk as a filler, so those with cow milk allergies should be cautious and opt for goat-only farms.
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Parmesan: packed with bone-building minerals, it's also 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. This lengthy ageing process also means that Parmesan is very low in lactose and is, therefore, a good option for those who are lactose intolerant. In fact, Parmesan is considered to be virtually lactose-free, with a maximum lactose content of 0.10 milligrams per 100 kilocalories of product.
Parmesan is loaded with nutrients, including vitamins B12 and B2, and a range of minerals. Notably, it is rich in calcium, with just 1 ounce of Parmesan containing approximately 335 milligrams of calcium. Calcium is a vital mineral for bone health, helping to prevent osteoporosis and supporting healthy blood pressure. Parmesan is also a source of phosphorus, which, along with calcium, plays a role in bone formation. A 2014 study found that higher intakes of calcium and phosphorus were associated with better bone mass in certain parts of the body.
In addition to its bone-building benefits, Parmesan provides large amounts of high-quality protein, as it contains high concentrations of all the essential amino acids. The maturation process that Parmesan undergoes breaks down the proteins into smaller compounds, making them easier for the body to absorb. Parmesan is also a good source of vitamin K2, which is beneficial for heart health, as it helps prevent calcium from accumulating in the walls of arteries and veins.
Overall, Parmesan is a nutritious cheese that can be a healthy addition to your diet, providing bone-building minerals and high-quality protein, while also being low in lactose.
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Frequently asked questions
There is no single "best" cheese for a healthy diet, as different cheeses offer different nutritional benefits. However, some of the healthiest cheeses include feta, parmesan, cheddar, manchego, and goat cheese. These cheeses are rich in nutrients like calcium, phosphorus, protein, and vitamins, which can promote bone health, heart health, and more.
Some low-calorie cheese options include cottage cheese, ricotta, mozzarella, and skim mozzarella. These cheeses are also relatively low in fat, making them healthier options.
Yes, vegan cheeses made from plant-based ingredients like soy, nuts, seeds, or coconut can be a part of a healthy diet. However, it's important to read labels, as some vegan products can be overly processed, reducing their health benefits.
Yes, cheeses like goat cheese, manchego, and parmesan are naturally low in lactose, making them suitable for people sensitive to lactose. Cottage cheese, or farmer cheese, which is a type of cottage cheese with most of the moisture removed, is also low in lactose.
When choosing a cheese for a healthy diet, it's important to consider your specific health goals and nutritional needs. Some cheeses are high in cholesterol and saturated fat, so moderation is key. Additionally, some cheeses may be high in sodium, so it's worth looking for low-sodium options or brands with lower sodium content.
