Bushra Griffith
Cheese is a beloved food ingredient that is rich in essential nutrients, such as amino acids, protein, fatty acids, vitamins, and minerals. However, not all cheeses are created equal when it comes to nutritional content. This article will explore the healthiest types of cheese and provide suggestions for the best cheese to put on a sandwich. From low-calorie options like mozzarella and feta to nutrient-dense varieties like blue cheese and cheddar, we will delve into the benefits of each type and offer recommendations for making delicious and nutritious sandwiches.
| Characteristics | Values |
|---|---|
| Cheese with the least processing and additives | Grass-fed cheese with no antibiotics, synthetic hormones, toxic pesticides or GMO ingredients |
| Lowest in calories | Feta, Sargento thin slices, Swiss cheese, Ricotta, Mozzarella |
| Lowest in fat | Mozzarella, Swiss cheese, Ricotta, Cottage cheese |
| Lowest in sodium | Swiss cheese, Mozzarella, Cottage cheese |
| High in protein | Cottage cheese, Ricotta, Swiss cheese, Cheddar |
| Good for lactose intolerance | Feta, Goat cheese |
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What You'll Learn
Low-calorie, low-fat feta
Feta is a Greek cheese traditionally made from goat or sheep milk. It is a soft, salty, white cheese with a tangy and sharp taste. Feta is a nutritious cheese, with 100 grams providing 337 mg of phosphorus, which is half of the recommended daily intake for adults. Phosphorus and calcium are essential for maintaining healthy bones and teeth.
Feta is a good option for those who are lactose intolerant as it lacks casein, the major protein in cow's milk that people with lactose intolerance cannot easily digest. It is also lower in calories than many other cheeses, making it a good option for those watching their weight. However, feta is often packaged in brine to preserve freshness, so it can be high in sodium.
Feta can be added to sandwiches to give a creamy texture without the unhealthy fat. It can also be crumbled over salads, added to eggs, or whipped into a dip to eat with fresh vegetables.
To further reduce the fat content of your sandwich, you could opt for low-fat cottage cheese, which is lower in saturated fat and higher in protein than most other cheeses. It can be blended into smoothies, pancakes, or muffins, or spread on a fiber cracker with olives for a savoury snack.
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Swiss cheese for protein
Swiss cheese is a semi-hard cheese with a mild, nutty taste, typically made from cow's milk. It is known for its large holes, formed by carbon dioxide accumulation during the maturation process. Swiss cheese is a great source of protein, which is essential for muscle growth and repair, as well as building muscle mass and strength. In fact, Swiss cheese is particularly high in protein, providing 0.25 grams per slice. This makes it an excellent choice for those looking to increase their protein intake, as just one or two slices can contribute significantly to the recommended daily protein intake of 0.36 grams per pound of body weight.
Swiss cheese also contains other important nutrients, including calcium, which supports bone health and healthy blood flow, and vitamins A and B12. Additionally, it is a good source of minerals like zinc and phosphorus. Swiss cheese is lower in sodium than many other types of cheese, making it a healthier option for individuals with high blood pressure or hypertension. Its lower lactose content also makes it a suitable choice for those with lactose intolerance, although moderation is important as it still contains some lactose.
While Swiss cheese offers numerous nutritional benefits, it is important to consume it in moderation due to its relatively high-fat content, particularly saturated fat. Excessive consumption of saturated fat may lead to increased LDL ("bad") cholesterol, raising the risk of plaque buildup in arteries, blood clots, and high blood pressure. Swiss cheese also contains sodium, and while it is lower than some other cheeses, consuming too much can still contribute to high blood pressure and cardiovascular disease. Therefore, it is generally recommended to limit cheese intake to around one ounce per day.
Swiss cheese can be a delicious and nutritious addition to sandwiches, providing a good source of protein and other essential nutrients. It pairs well with various ingredients, such as fruit, eggs, and meats, making it a versatile option for creating healthy and tasty sandwiches. However, as with all cheeses, moderation is key to maintaining a balanced and healthy diet.
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Goat's cheese for lactose intolerance
When it comes to choosing the healthiest cheese for a sandwich, several options are available, including feta, goat, mozzarella, and ricotta. For those with lactose intolerance, goat cheese can be a particularly good choice.
Goat cheese, or chevre, is made from goat's milk, which naturally contains less lactose than cow's milk. Goat's milk typically has around 4-4.2% lactose, while cow's milk has about 5%. This lower lactose content makes goat cheese more digestible for people with lactose intolerance. Additionally, the shorter fat molecules in goat's milk further enhance its digestibility.
However, it is important to note that goat cheese is not completely lactose-free. The amount of lactose in cheese also depends on the type and age of the cheese. Harder, more aged cheeses tend to have lower lactose levels than softer, younger varieties. The ripening process of aged cheeses allows bacteria to break down most of the lactose, making these cheeses easier on the digestive system. Therefore, for those with lactose intolerance, aged goat cheeses may be the best option.
Goat cheese has a soft, mild, and neutral flavour that pairs well with both sweet and savoury foods. It can be a delicious and nutritious addition to sandwiches, providing a good source of protein, calcium, and other essential nutrients.
While goat cheese may be a suitable option for those with lactose intolerance, individual tolerance levels vary. It is always recommended to consult with a medical professional or a dietician before making dietary changes, especially if you have specific health concerns or dietary restrictions.
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Low-fat cottage cheese
When it comes to choosing the healthiest cheese for a sandwich, low-fat cottage cheese is a great option. Cottage cheese is a good source of protein, containing more than 11 grams of muscle-building protein per serving. It is also a healthy choice for vegetarians, who may use it as a meat alternative in their sandwiches.
While some cottage cheeses can be high in fat, opting for a low-fat version is preferable if you're watching your weight or following a heart-healthy diet. Low-fat cottage cheese can be easily blended into other foods, such as smoothies, pancakes, or muffins, to give them a protein boost. A 100-gram serving (about 1/2 cup) of low-fat cottage cheese is a good option for a low-calorie, low-carb meal or snack. For example, you can pair it with fresh berries for a nutritious breakfast.
When choosing a low-fat cottage cheese, consider the brand and your personal taste preferences. Some popular brands include Smith Brothers Farms' Alpenrose 1.5% Lowfat Cottage Cheese and Good Culture's Lowfat Classic Cottage Cheese, which is known for its tangy flavour and tender curds. However, other brands such as Daisy's Low-Fat Cottage Cheese and Kemps 2% Lowfat Cottage Cheese have received less favourable reviews in terms of taste and texture.
In addition to its nutritional benefits, low-fat cottage cheese is a versatile ingredient that can be used in various dishes. It can be blended into dips or spreads, added to salads, or used as a topping for baked goods. Its mild flavour makes it a good base for other ingredients, allowing you to experiment with different combinations to suit your taste.
Overall, low-fat cottage cheese is a nutritious and healthy option for sandwiches and other dishes. It provides a good source of protein while being mindful of fat content, making it a well-rounded choice for those seeking a balanced diet.
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Mozzarella for gut health
Mozzarella is a soft, mild, and versatile cheese that can be used in a variety of dishes, from sweet to savory, and at any time of day. It is lower in fat and sodium than many other cheeses, with part-skim varieties containing even less total and saturated fat.
Mozzarella is a good source of protein, providing about 6 grams per ounce, which is similar to the amount of protein in an ounce of cooked meat, poultry, or seafood. Protein is an essential nutrient that provides energy, supports cell growth and repair, and is crucial for producing hormones and enzymes. It also plays a role in making antibodies to support the immune system to fight off illnesses and infections.
Mozzarella is also a source of gut-loving probiotics, including Lactobacillus casei and Lactobacillus fermentum, which are important for gut health and play a role in the immune system. Combining mozzarella with fruits and vegetables is another way to support gut health.
In addition, mozzarella contains calcium, phosphorus, and vitamin A, D, and B, all of which are essential for bone health. Calcium is a key mineral required for optimum bone and teeth health, and phosphorus helps the body absorb calcium from foods. Mozzarella also contains vitamin A, D, and E, which are important fat-soluble vitamins required for calcium absorption, bone health, and cell membrane protection.
Mozzarella is a nutritious option for a sandwich, providing protein, calcium, and beneficial bacteria from fermentation. It is lower in fat and sodium than many other cheeses, making it a healthier option for those watching their weight or concerned about heart health.
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