Cheese And Health: What's The Best Type?

Cheese is a widely consumed dairy product that comes in hundreds of textures and flavours. While it is often associated with high fat and calorie content, cheese can be a nutritious addition to a healthy, balanced diet. In fact, research shows that people who eat cheese are less likely to develop heart disease and stroke and are less likely to die from heart-related illnesses.

So, what kind of cheese is healthy? Here are some of the healthiest options:

- Cottage Cheese: This soft, white cheese is high in protein and low in calories, making it a good choice for weight management. It also contains a good amount of calcium.

- Mozzarella: Mozzarella is lower in sodium and calories than most other cheeses. It also contains probiotics that may benefit your immune system.

- Feta: Feta is a tangy, soft cheese that is typically made from sheep's or goat's milk. It is high in calcium and vitamin B12, but it can be high in sodium.

- Parmesan: Parmesan is a hard, aged cheese that is low in lactose and rich in calcium and phosphorus, making it a good choice for bone health.

- Swiss Cheese: Swiss cheese is lower in sodium and carbs than most other cheeses, making it a good option for people with high blood pressure or diabetes.

- Goat Cheese: Goat cheese is lower in lactose than cow's milk cheese and may be easier for some people to digest. It is also a good source of protein and contains zero carbs.

- Ricotta: This creamy Italian cheese is made from the watery by-product of other cheeses and is easily digestible. It is lower in fat and calories while still having a deliciously creamy texture.

Low-fat cheeses

While cheese is often associated with high fat and calorie content, it is also a good source of protein, calcium, and other essential nutrients. Some cheeses are lower in fat and sodium while being packed with probiotics and beneficial nutrients, making them a nutritious addition to a balanced diet. Here are some examples of low-fat cheeses:

Cottage Cheese

Cottage cheese is a soft, white cheese made from the curds of cow's milk. It is much higher in protein than other cheeses and is often recommended for weight loss and muscle recovery. It is also a good source of calcium and selenium. Cottage cheese is available in low-fat versions, which typically contain 2% fat, making it a healthier option.

Mozzarella

Mozzarella is a soft, white cheese with high moisture content, usually made from Italian buffalo or cow's milk. It is lower in fat and sodium than many other cheeses, providing a good dose of calcium and protein. Fresh mozzarella is a healthier option as it is also rich in probiotics, promoting gut health and immune function.

Ricotta

Ricotta is an Italian cheese made from the whey, the watery parts of milk, that are left over from making other cheeses. It is high in protein and contains all the essential amino acids. Its creamy texture and mild flavor make it suitable for both sweet and savory dishes. Ricotta is available in various fat percentages, including skimmed and whole milk options.

Feta

Feta is a soft, salty, white cheese that originated in Greece and is typically made from sheep or goat's milk. It is naturally lower in fat than many other cheeses and provides beneficial probiotics for digestion and gut health. Feta is also easier to digest than cow's milk cheese and is often recommended for those with lactose intolerance.

Swiss Cheese

Swiss cheese, with its mild, nutty flavor, is lower in sodium and fat than many other hard cheeses. It is made from cow's milk and features a semi-hard texture with distinctive holes formed during fermentation. Swiss cheese is a good source of vitamin B12, supporting energy production and brain health.

Cheddar

Aged or grass-fed cheddar provides high-quality protein, healthy fats, and vitamin K2, which is beneficial for heart and bone health. Opting for a naturally aged version reduces the risk of artificial additives. While cheddar is not considered a low-fat cheese, reduced-fat versions are available, containing 30% less fat than the standard variety.

High-protein cheeses

Cheese is a great source of protein and can be a healthy addition to your diet. While some cheeses are high in fat, sodium, and calories, they also provide protein and other important nutrients. Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis.

Parmesan

Parmesan, or Parmigiano Reggiano, is a hard Italian cheese with a sharp, salty, complex flavour. It is naturally low in lactose, with less than 10 mg of lactose per kilogram, making it a good option for those with lactose sensitivities. Parmesan contains 10.1 grams of protein per ounce or 35.1 grams per 100 grams. It is also a good source of calcium and phosphorus, which are important for bone health.

Romano

Romano cheese, also known as Pecorino, is made from sheep's milk and has a bold, salty flavour. Domestic varieties made from cow's milk have a milder taste. Romano contains 9 grams of protein per ounce. It is often used as a topping for Italian dishes like pasta and can also be grated over soups and salads.

Gruyere

Gruyere is a firm, cow's milk cheese that originated in Switzerland. It has a decadent, nutty flavour and pairs well with sandwiches, salads, and charcuterie boards. Gruyere contains 8.5 grams of protein per ounce. It is also a good melting cheese, making it a great option for grilled cheese sandwiches, soups, and omelets.

Swiss Cheese

Swiss cheese is a semi-soft cheese with a mild, sweet, and nutty flavour. It is perfect for cheese fondue or paired with French onion soup, melted over toast, or sliced on crackers. Swiss cheese contains 7.7 grams of protein per ounce or 28.4 grams per 100 grams. It is also lower in sodium and carbs compared to other cheeses, making it a good option for people with high blood pressure or those following a low-carb diet.

Provolone

Provolone is an Italian semi-firm cheese with a creamy texture and a sweet taste. It contains 7.3 grams of protein per ounce and is rich in vitamin B12, which is essential for red blood cell formation and DNA synthesis. Provolone pairs well with savory recipes and can add a creamy texture to dishes.

Edam

Edam cheese is known for its bright red wax paper packaging. It has a relatively mild flavour but aged varieties can have a stronger taste. Edam contains 7.1 grams of protein per ounce or 27.5 grams per 100 grams. It is a versatile cheese that can be used for cooking, especially for grilled cheese sandwiches.

Mozzarella

Mozzarella is a soft, white cheese with high moisture content. It is usually made from Italian buffalo's or cow's milk. Mozzarella is lower in sodium and calories compared to other cheeses. It also contains bacteria that act as probiotics, which may improve gut health and boost immunity. Mozzarella contains 6.9 grams of protein per ounce or 26 grams per 100 grams. It is a popular cheese used in dishes like pizza, caprese salad, and lasagna.

Cheddar

Cheddar is a semi-hard cheese that comes in various flavours, such as mild, sharp, and extra-sharp. It is usually made from cow's milk and is low in lactose, making it suitable for those with lactose intolerance. Cheddar contains 6.8 grams of protein per ounce. It is a versatile cheese that can be added to salads, sandwiches, or paired with fruits and nuts.

Colby

Colby is a semi-hard cheese with a mild, cheddar-like flavour. It is often combined with Jack cheese and is suitable for everyday cooking. Colby contains 6.8 grams of protein per ounce or 24 grams per 100 grams. It pairs well with fruits like apples and pears and can be melted over burgers and casseroles.

Blue Cheese

Blue cheese is made from cow's, goat's, or sheep's milk and cured with cultures from the mold Penicillium. It has a distinctive odor, a bold, tangy flavour, and blue or gray veins. Blue cheese is a good source of calcium, making it beneficial for bone health. It contains 6.1 grams of protein per ounce or 20.3 grams per 100 grams. It can be added to burgers, pizzas, or salads with spinach, nuts, and apples.

Brie

Brie is a soft cheese with a relatively high protein content. It is made from cow's milk and has a creamy texture. Brie contains 5.9 grams of protein per ounce or 18.6 grams per 100 grams. It pairs well with crackers, vegetable sticks, and fruits like pears, apples, and grapes.

Feta

Feta is a soft, salty white cheese that originated in Greece. It is typically made from

Low-calorie cheeses

Cheese is a tasty treat, but it can be high in calories, fat, and salt. However, some cheeses are lower in calories and fat, making them a healthier option. Here are some of the best low-calorie cheeses:

Mozzarella

Mozzarella is a soft, white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses, and it also contains probiotics that may benefit your immune system. Fresh mozzarella is a great option as it is lower in fat and sodium and provides a good dose of calcium and protein.

Feta

Feta is a soft, salty, white cheese that originated in Greece and is usually made from sheep or goat's milk. Feta is lower in fat and calories than most other cheeses, and it also contains probiotics that support digestion and gut health. It is also easier to digest than cow's milk cheese.

Cottage Cheese

Cottage cheese is a soft, white cheese made from the curds of cow's milk. It is much higher in protein than other cheeses and is often recommended for weight loss as it increases feelings of fullness and helps decrease overall calorie intake. It is also low in calories and high in protein, making it a great choice for weight management and muscle recovery.

Ricotta

Ricotta is an Italian cheese made from the whey left over from making other cheeses. It has a creamy texture and a mild flavour, making it suitable for both sweet and savoury dishes. It is high in protein and contains all the essential amino acids, supporting muscle repair and bone strength. It also has less salt and fat than most other cheeses.

Parmesan

Aged parmesan is a hard, gritty cheese made from raw, unpasteurized cow's milk, aged for at least 12 months. It is rich in calcium, protein, and probiotics, and its strong flavour means a little goes a long way, making it a great option for adding taste without excess calories or fat. Parmesan is also low in lactose, making it a good option for those with lactose intolerance.

Swiss Cheese

Swiss cheese is a semi-hard cheese, typically made from cow's milk, with a mild, nutty taste. It is lower in sodium and fat than many other hard cheeses and is a good source of vitamin B12, which supports energy production and brain health.

High-calcium cheeses

Cheese is a widely consumed dairy product that is often an important part of diets worldwide. While some people are concerned about its high fat, sodium, and calorie content, cheese is also an excellent source of protein, calcium, and several other nutrients. Eating cheese may even aid weight loss and help prevent heart disease and osteoporosis.

Parmesan

Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavor. It is made from raw, unpasteurized cow's milk and aged for at least 12 months to kill harmful bacteria and produce a complex flavor. Parmesan is loaded with nutrients, including calcium and phosphorus, which play a crucial role in bone formation and health. It is also low in lactose, making it a good option for those with lactose intolerance.

Cheddar

Cheddar is a popular semi-hard cheese that comes in a variety of flavors, ranging from mild to extra sharp. It is made from cow's milk and matured for several months. Cheddar is rich in protein and calcium and is a source of vitamin K2, which is important for heart and bone health. Vitamin K helps prevent calcium buildup in arteries and veins, reducing the risk of heart disease.

Swiss Cheese

Swiss cheese, originating in Switzerland, is a semi-hard cheese typically made from cow's milk with a mild, nutty taste. It has significantly less sodium than most other cheeses, making it a good option for those monitoring their salt intake. Swiss cheese is also lower in carbs, which can be beneficial for people with diabetes or following a ketogenic diet.

Blue Cheese

Blue cheese is made from cow, goat, or sheep's milk and cured with cultures from the mold Penicillium. It has a distinctive odor, a bold, tangy flavor, and a white color with blue or gray veins. Blue cheese is a good source of calcium, which is essential for bone health. However, it is also high in sodium, so those on a low-sodium diet should consume it in moderation.

Feta

Feta is a soft, salty, tangy cheese traditionally made from sheep or goat's milk. It is a staple in Mediterranean diets and adds flavor to dishes like Greek salad and pasta. Feta is high in calcium and vitamin B12, which is essential for neurological function, red blood cell production, metabolism, and DNA synthesis.

In addition to these options, other high-calcium cheeses include Manchego, goat cheese, cottage cheese, and mozzarella. While incorporating these cheeses into your diet, remember that they can be high in calories, fat, and sodium, so consumption should be in moderation as part of a healthy, balanced diet.

Lactose-free cheeses

Many people who are lactose intolerant believe that they cannot eat cheese, but that is not true. Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which is needed to digest lactose, a sugar found in milk, cheese, and other dairy products. However, the amount of lactose in cheese varies, and some cheeses are considered lactose-free.

Cheese with low levels of lactose

According to experts, the longer a cheese has been aged, the less lactose it will have. This is because, over time, the lactose in cheese converts to lactic acid. Therefore, people with lactose intolerance should avoid creamier varieties such as ricotta or cottage cheese. Instead, they can opt for aged, hard cheeses, which have lower sugar content and are easier on the stomach.

• Muenster cheese, a semi-soft cheese from the United States, has a lactose range of 0-1.1%. It is mild and slightly nutty and is typically made with cow's milk.
• Camembert, a popular French cheese, has a lactose range of 0-1.8%. It is known for its soft, creamy texture and milky, grassy taste.
• Brie, which is very similar to Camembert, has a slightly higher lactose range of 0-2%. It is a soft cow's milk cheese with a creamy taste.
• Cheddar cheese (both mild and sharp varieties) has a lactose range of 0-2.1%. It is a nutty, crumbly cheese that works well in various dishes.
• Provolone, with a lactose range of 0-2.1%, is a buttery cheese that can be used in sandwiches, casseroles, and homemade pizza.
• Gouda, which often comes smoked, has a lactose range of 0-2.2%. It is a slightly sweet cheese that can be used in grilled cheese sandwiches, cheese platters, or cheese puffs.
• Blue cheese has a lactose range of 0-2.5%. It is a pungent and salty cheese that can be crumbled over salads or grain bowls or used to make a dipping sauce.
• Parmesan, or Parmigiano Reggiano, has a lactose range of 0-3.2%. It adds tanginess to pasta dishes and is also great on pizza, scrambled eggs, or breaded chicken cutlets.
• Swiss cheese has a lactose range of 0-3.4%. It is a semi-hard, yellow cheese that originated in Switzerland and is often recommended for people monitoring their salt intake.

In addition to the above, other cheeses that are considered virtually lactose-free include:

• Havarti, a mild-flavoured cheese similar to jack cheese, which goes great on sandwiches or melted on an omelette.
• Limburger, a soft, washed-rind cheese with a strong smell and flavour, which pairs well with crackers and bread.
• Feta, which is practically lactose-free (with only between 0.5% and 1.5% lactose), and is also lower in fat than many other cheeses. It is a great source of essential vitamins and minerals, including riboflavin, phosphorus, and selenium.
• Hard cheeses such as Colby, Swiss, mozzarella, Monterey Jack, and cheddar are also considered virtually lactose-free.

Frequently asked questions