Cheese Varieties: Choosing The Best For Your Taste

Cheese is a beloved staple in many diets around the world, but it often gets a bad rap for being high in fat and calories. However, cheese is also an excellent source of protein, calcium, and other essential nutrients, and can be part of a healthy, balanced diet when consumed in moderation. Different types of cheese offer varying health benefits, so choosing the right ones can make a big difference. Here's a guide to help you navigate the cheese aisle and select the best options for your health and taste buds.

Goat's cheese is lower in lactose than cow's milk cheese and contains copper

Goat's cheese is a nutritious option, packed with protein and vitamins, and is a great choice for those who are sensitive to cow's milk. It is also lower in lactose than cow's milk cheese, making it a good option for those with mild to moderate lactose intolerance.

Goat's milk typically contains around 4% lactose, while cow's milk contains about 5%. Harder and more aged goat's cheeses will have even less lactose, as the bacterial cultures in the cheese consume the lactose over time. This means that some goat's cheeses could have virtually no lactose, making them suitable for those with lactose intolerance.

Goat's cheese is also a source of copper, an essential nutrient for all species of livestock, including humans. Copper is a building block for many enzymes, which function in several body systems, providing vitality, health, and productivity. It is also important for the development of collagen, which provides a matrix for bone formation, and elastin, which is necessary for the healthy formation of the walls of major blood vessels and arteries. Copper also contributes to proteins that convert iron in the liver to forms that can be incorporated into hemoglobin in red blood cells. Copper is further involved in melanin synthesis, insulin function, and lipid metabolism.

Overall, goat's cheese is a highly nutritious food, and its lower lactose content compared to cow's milk cheese, as well as its copper content, make it a great option for those looking for an alternative to cow's milk cheese.

Mozzarella is lower in sodium than other cheeses

Mozzarella is a soft, mild, and versatile Italian cheese. It is usually made from Italian buffalo or cow's milk and has a high moisture content.

Mozzarella is lower in sodium than most other cheeses. A 1-ounce (28-gram) serving of full-fat mozzarella contains 6% of the Daily Value (DV) of sodium. In comparison, feta, blue cheese, and parmesan have much higher sodium content, with 14%, 14%, and 15% of the DV, respectively.

Mozzarella is also lower in calories than most other cheeses, and it contains beneficial bacteria that act as probiotics, which may improve gut health, boost immunity, and reduce inflammation.

For those watching their sodium intake, mozzarella is a great option to include in dishes like caprese salad, pizza, or lasagna.

Swiss cheese is a good option for people with hypertension

Swiss cheese is also lower in fat and calories, and delivers a delicious cheese flavor without a sodium overload. It is often recommended for anyone watching their sodium intake, including those with high blood pressure.

Swiss cheese is a semi-hard cheese, usually made from cow's milk, and has a mild, nutty taste. It pairs well with fruit, and can also be added to sandwiches, egg bakes, burgers, or French onion soup.

In addition to being lower in sodium, Swiss cheese and other Alpine cheeses, such as Emmental and Gruyere, are also lower in carbs than many other types of cheese. This makes Swiss cheese a good option for people with diabetes or those following a ketogenic diet.

Other good cheese options for people with hypertension include low-fat cottage cheese, part-skim mozzarella, and part-skim ricotta.

Feta is a good source of calcium

Feta is also a good source of phosphorus, a nutrient important for bone health. Each serving of feta provides almost twice as much calcium as phosphorus, a proportion that has been shown to have positive effects on bone health. In addition, milk from sheep and goats, which are commonly used to make feta, contains more calcium and phosphorus than cow's milk.

Feta cheese is a good choice for those looking to increase their calcium intake and support bone health. However, it is important to note that feta is also high in sodium and should be consumed in moderation as part of a balanced diet.

• Sprinkle crumbled feta on salads
• Grill feta and drizzle it with olive oil
• Pair feta with fruits like watermelon and mint
• Add feta to tacos, pizza, or omelets
• Use feta in pasta dishes with artichokes, tomatoes, olives, and capers
• Try feta on baked or mashed potatoes

Cottage cheese is a good choice for weight management

Cheese is a widely consumed dairy product that comes in hundreds of textures and flavours. While it is often maligned in the nutrition world due to its high fat and calorie content, most cheeses are nutritious and can be beneficial to your health in several ways. For instance, research shows that people who eat cheese are less likely to develop heart disease and are less likely to die from heart-related illnesses.

Cottage cheese, in particular, is a good choice for weight management. It is a low-calorie, healthy dairy option that is high in protein and low in calories, making it ideal for weight management. Research shows that eating a high-protein diet can help you feel full and satisfied for longer, and the protein in cottage cheese is mostly casein, which takes longer to digest and helps with appetite control. It also has a high calcium content, which is important for weight management as experts have found that increasing your calcium intake while cutting calories can help you lose weight.

Cottage cheese is also a good option for vegetarians who are not getting protein from meat. It is also a good source of vitamin B12, which plays an important role in preventing anemia, and selenium, an essential trace mineral that plays an important role in thyroid function.

However, it is important to note that cottage cheese can be high in sodium, so it may not be suitable for those with high blood pressure or heart disease. It is also relatively high in lactose, so it may not be a good choice for those who are lactose intolerant.

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