Cheese And Health: Which Cheeses Are The Best?

Cheese is a much-loved food, but is often criticised for being high in saturated fat. However, it can be enjoyed as part of a healthy, balanced diet and offers a range of health benefits. So, which are the healthiest cheeses?

Mozzarella is a good option for those watching their salt intake

Mozzarella is a soft white cheese with a high moisture content. It originated in Italy and is usually made from Italian buffalo's or cow's milk.

Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. For example, one study found that drinking fermented dairy containing Lactobacillus fermentum reduced the duration of respiratory infections in older adults.

Mozzarella's mild flavour and melting, stretching, and browning properties when heated make it a versatile cheese to cook with. It is delicious in caprese salad, made with fresh tomatoes, basil, and balsamic vinegar, and can also be added to many other dishes.

Blue cheese is a good source of calcium

A 1-ounce (28-gram) serving of blue cheese contains 12% of the daily value (DV) of calcium. The recommended daily value for calcium varies based on age and sex, but most adults should consume at least 1,000 mg per day. Therefore, a 1-ounce serving of blue cheese provides 150 mg of calcium, contributing significantly to the daily requirement.

Blue cheese is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mold Penicillium. It typically has blue or gray veins and spots, giving it a distinctive odor and a bold, tangy flavor.

In addition to being a good source of calcium, blue cheese offers other health benefits. Its high calcium content can help reduce the risk of osteoporosis and protect bone health. Studies have also shown that blue cheese consumption is linked to managing levels of visceral fat and maintaining gut health, which can have a positive impact on overall health.

While blue cheese is a good source of calcium, it is also high in sodium. Those on a low-sodium diet should consider this when including blue cheese in their meals. Overall, blue cheese can be enjoyed as part of a healthy diet, but it should be consumed in moderation due to its salt and saturated fat content.

Feta is high in fat but lower in calories than other cheeses

Feta cheese is a staple in Mediterranean diets and is often used in Greek salads and pasta dishes. It is typically made from sheep's or goat's milk and packaged in brine to preserve its freshness.

Feta is high in fat, but it is lower in calories than most other cheeses. A 1-ounce (28-gram) serving of full-fat feta cheese contains 14% of the daily value (DV) of calcium and 11% of the DV of sodium.

Feta, like other full-fat dairy products, is a source of conjugated linoleic acid (CLA), which is associated with reduced body fat and changes in body composition. A 2019 study found that consuming 3 grams of a CLA supplement daily for 3 months was linked to decreased body fat mass and body fat percentage.

However, research on the effects of CLA-containing foods like feta is limited, and more studies are needed to confirm these benefits.

Feta cheese can be added to salads, eggs, or dips to enhance their flavour and creaminess.

Cottage cheese is a good choice for weight management

Cottage cheese is also a valuable addition to the diet of women at risk of osteoporosis, as well as those whose diets are generally low in calcium. It is also a good option for athletes looking to increase their protein intake through whole foods.

A 25g serving of cottage cheese provides:

• 5 grams carbohydrates
• 125 milligrams of calcium (10% of the daily value)

Cottage cheese is a less salty option than other varieties, and you can buy even lower-sodium versions. It is also high in protein, providing over 24g of protein per cup.

Cottage cheese is a versatile cheese that can be spread on a fibre cracker with olives, added to a leafy green salad, served with fruit, blended into recipes, or swapped for higher-fat cheese in lasagne or other baked dishes.

Parmesan is a low-lactose cheese

Parmesan 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 long ageing process means that Parmesan is very low in lactose, and most people who are lactose intolerant can usually tolerate it. In fact, it is often easier to digest than cheese made from cow's milk because it has different proteins that do not irritate the digestive system.

Parmesan is not only low in lactose but also loaded with nutrients. A 1-ounce (28-gram) serving of Parmesan cheese provides 119 calories and 8 grams of protein, as well as only 3 grams of carbohydrates. It is also a good source of calcium and phosphorus, which play a role in bone formation and may promote bone health. In addition, Parmesan brings vitamins A and K, folate, pantothenic acid, iron, and magnesium to the table.

For those who are lactose intolerant, Parmesan is a great option to get their cheese fix. However, it is important to note that every lactose-intolerant individual has a different tolerance level for dairy products, and some people cannot handle any lactose at all. If you are unsure about your tolerance level, it is best to consult with a healthcare professional.

In addition to being low in lactose, Parmesan has a unique flavour that makes it a popular ingredient in various dishes. Grated Parmesan can be added to pastas and pizzas, or sprinkled on eggs. It can also be enjoyed on its own, with slices of the cheese served on a cheese board with fruit and nuts.

Overall, Parmesan is a healthy cheese option that is not only low in lactose but also packed with nutrients. Its long ageing process not only reduces the lactose content but also gives Parmesan its distinctive flavour and texture, making it a favourite among cheese lovers.

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