Bushra Griffith
Cheese is a widely consumed dairy product that comes in thousands of varieties and flavours. It is often considered unhealthy due to its high saturated fat content, but recent studies suggest that it may not be as harmful as once thought. In fact, cheese can be a good source of protein and calcium, and some varieties offer additional health benefits. This article will explore the different types of cheese and their nutritional profiles to determine which is the best for your body.
| Characteristics | Values |
|---|---|
| High calcium | Blue cheese, Parmesan, Manchego, Mozzarella, Feta, Cheddar |
| Low sodium | Mozzarella, Cottage cheese, Ricotta, Edam, Goat's cheese, Parmesan |
| High protein | Cottage cheese, Farmer cheese, Mozzarella, Cheddar |
| Low calorie | Mozzarella, Cottage cheese, Farmer cheese, Goat's cheese, Feta |
| Low fat | Mozzarella, Cottage cheese, Farmer cheese, Goat's cheese, Feta |
| High vitamin B | Goat's cheese |
| High iron | Cashew cheese |
| High potassium | Cashew cheese |
| High fibre | Cashew cheese |
| High phosphorus | Feta |
| High vitamin A | Blue cheese |
| High vitamin K | Blue cheese |
| High folate | Blue cheese |
| High pantothenic acid | Blue cheese |
| High magnesium | Blue cheese |
| High copper | Goat's cheese |
| High vitamin B12 | Blue cheese, Goat's cheese |
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What You'll Learn
- Feta: a source of conjugated linoleic acid (CLA) which is associated with improvements in body mass composition
- Goat's cheese: a good option for those sensitive to cow's milk, and high in copper and vitamin B12
- Mozzarella: a soft, mild, and versatile cheese that is lower in sodium than cheddar
- Blue cheese: a source of calcium, vitamins B12 and B5, but also high in sodium
- Cottage cheese: a good source of protein and recommended for weight loss
Feta: a source of conjugated linoleic acid (CLA) which is associated with improvements in body mass composition
Feta cheese is a soft, salty white cheese that originated in Greece. It is typically 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 often packaged in brine to preserve its freshness, which can make it high in sodium. However, it is usually lower in calories than other cheeses.
Feta is a source of conjugated linoleic acid (CLA), which is associated with improvements in body mass composition. CLA is highly found in fats from ruminants and has been shown to positively impact body composition and cardiometabolic risk factors. Studies have demonstrated that CLA supplementation can reduce body fat levels and improve the glycemic profile, as well as reduce the risk of atherosclerosis and cancer.
Greek cheese contains up to 1.9% CLA, with an average of 0.8% of their fat coming from CLA. The relatively high CLA content in Greek cheese is due to the fact that it is derived from sheep and/or goat milk. The CLA isomers present in milk fat have been associated with various health benefits, and their presence in ruminant fat has been well-established over the years.
While feta does contain CLA, it is important to note that the CLA levels in cheese increase during ripening but decrease as the cheese ages. Additionally, most of the research on the effects of CLA has focused on CLA supplements rather than cheese or other dietary sources. Nevertheless, feta can be a tasty and healthy addition to your diet. You can try crumbling it over salads, adding it to eggs, or whipping it into a dip to enjoy with fresh vegetables.
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Goat's cheese: a good option for those sensitive to cow's milk, and high in copper and vitamin B12
Goat's cheese, or chèvre, is a tangy, soft cheese made from goat's milk. It is a good option for those who are sensitive to cow's milk, as it has lower levels of lactose and different proteins, making it easier to digest. Goat's cheese is also hypoallergenic, so it is a good alternative for those allergic to cow's milk cheese.
Goat's cheese is packed with vitamins, minerals, and healthy fats. It is a good source of calcium, phosphorus, and copper—nutrients essential for healthy bones. It also contains selenium, an essential trace mineral that helps the body break down DNA-damaging peroxides, reducing the risk of cancer, thyroid disease, and cardiovascular disease. Goat's cheese provides healthy fats, including medium-chain fatty acids, which can improve satiety and benefit weight loss. These fatty acids are rapidly broken down and absorbed by the body and are less likely to be stored as fat.
Goat's cheese also contains various beneficial probiotics, a type of healthy bacteria that can improve digestive health, reduce inflammation, and boost immunity. It is a good source of protein, with 6 grams of protein per serving, and its fatty acids have antibacterial qualities. Goat's cheese also contains riboflavin, or vitamin B2, which is important for the production and functioning of new cells.
Goat's cheese is a versatile ingredient that can be used in both sweet and savoury dishes. It is available in many textures and flavours, from soft and spreadable to salty and crumbly. It can be added to salads, pizzas, eggs, or whipped into a dip for fruit or vegetables.
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Mozzarella: a soft, mild, and versatile cheese that is lower in sodium than cheddar
Mozzarella is a soft, white cheese made from buffalo or cow's milk. It is a popular Italian cheese with a smooth and creamy texture, a mild flavour, and a hint of acidity. It is stringy but becomes smooth when melted, making it perfect for a variety of dishes, from salads to pasta.
Mozzarella is lower in sodium than most other cheeses, including cheddar, and is also low in calories. It is a good source of protein, providing about 6 grams per ounce, similar to the amount of protein in an ounce of cooked meat, poultry or seafood. It also contains important fat-soluble vitamins like vitamins D, E, A, and B12, which are required for calcium absorption, bone health, and cell membrane protection.
Mozzarella is a good source of calcium, with one ounce containing 183 milligrams. Calcium is a key mineral required for optimal bone and teeth health. Mozzarella also contains phosphorus, which helps the body absorb calcium from foods, and probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum, which are important for gut health and play a role in the immune system.
In addition, mozzarella contains potassium, which helps to counteract the adverse effects of sodium consumption, lower blood pressure, and rectify abnormal heart rhythms. It also contains zinc, which helps to battle skin problems and support the function of the prostate gland. However, it is important to note that mozzarella contains high amounts of saturated fat, which can be a concern for cardiovascular health and weight issues, so it is advisable to consume it in moderation and opt for low-fat variants.
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Blue cheese: a source of calcium, vitamins B12 and B5, but also high in sodium
Blue cheese is a bold and tangy cheese that adds an extra kick to a variety of dishes. It is made with mould and gets its characteristic blue veins from the bacteria Penicillium Roqueforti. This mould grows within small punctures created on top of the cheese loaves at the beginning of the cheese-ripening process.
Blue cheese is rich in nutrients and provides a variety of health benefits. Firstly, it is an excellent source of calcium, even when compared to other types of cheese. A one-ounce serving of blue cheese contains 150 mg of calcium, which is 15% of the daily recommended value. Calcium is necessary for optimal bone health, and regular consumption of calcium-rich foods such as blue cheese can help protect bone health and reduce the risk of developing osteoporosis.
In addition to calcium, blue cheese is a good source of dairy protein. It provides 6 grams of protein per ounce, which is the milk protein casein, a complete protein that contains all nine essential amino acids. These amino acids are required for growth and nitrogen balance, and a lack of them can lead to severe forms of malnutrition. Blue cheese also contains dietary fats, including unsaturated fats that are known to protect the heart.
Blue cheese also contains essential vitamins and minerals, including vitamins A, D, E, and K, as well as phosphorous, potassium, zinc, and vitamin B12. However, it is important to note that blue cheese is typically high in sodium and should be consumed in moderation, especially by those with high blood pressure or on a low-sodium diet.
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Cottage cheese: a good source of protein and recommended for weight loss
Cheese is available in hundreds of varieties and flavours, and each has different nutritional benefits.
Cottage cheese, a soft, white cheese made from the loose curds of cow's milk, is one of the healthiest cheese options. It is an excellent source of calcium, which is important for maintaining bone health and preventing osteoporosis. It is also rich in phosphorus, which helps bones develop and stay strong.
Cottage cheese is also packed with protein, which can help you feel full for longer, reducing your overall calorie intake. It is also relatively low in fat and calories, making it a great option for those looking to lose weight. Research suggests that increasing your calcium intake while cutting calories can aid weight loss.
Cottage cheese is also a good option for those with type 2 diabetes, as it has a limited impact on blood glucose levels compared to other low-fat dairy products. It is also a good source of selenium, an essential trace mineral that supports thyroid health.
If you are watching your salt intake, be aware that cottage cheese can be high in sodium.
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Frequently asked questions
Some good cheeses to eat while trying to lose weight include feta, cottage cheese, ricotta, edam, mozzarella, and goat cheese.
If you are lactose intolerant, you may want to try goat cheese, manchego, feta, or cashew cheese.
If you are looking to lower your cholesterol, try ricotta, which has been shown to reduce cholesterol and is also good for building muscle and lowering blood pressure.
To improve bone health, try eating blue cheese, feta, or manchego, which are all good sources of calcium.
