Cheese Varieties: Healthy Options To Consider

Cheese is a staple in many diets around the world and is both delicious and nutritious. However, not all cheeses are created equal when it comes to health. The healthiest types of cheese tend to be those that are unprocessed, raw, full-fat, grass-fed, and certified organic. In terms of specific varieties, mozzarella, feta, cottage cheese, ricotta, Swiss cheese, cheddar, and Parmesan are often considered some of the healthiest options. These cheeses offer a range of nutritional benefits, including high protein and calcium content, as well as probiotics and other vitamins and minerals. On the other hand, processed cheeses like American cheese singles, Velveeta, and shredded cheeses in plastic bags are generally less healthy due to the addition of preservatives and other unhealthy ingredients.

Mozzarella: lower in sodium and calories, and contains probiotics

Mozzarella is a soft, white cheese that originated in Italy. It is usually made from Italian buffalo or cow's milk. It is a popular cheese worldwide, with Americans consuming an average of 12 pounds per person annually.

Mozzarella is considered a healthier cheese option due to its lower fat and sodium content compared to other cheeses. It is also a good source of protein, calcium, and other essential nutrients, making it a nutritious addition to a balanced diet.

Lower in Sodium and Calories

Mozzarella is lower in sodium and calories than most other cheeses. A 1-ounce (28-gram) serving of full-fat mozzarella typically contains 6% of the Daily Value (DV) of sodium and 11% of the DV of calcium. This makes it a healthier option for those watching their sodium or calorie intake.

Promotes Gut Health

Mozzarella 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. A study in 1,072 older adults found that consuming fermented dairy containing Lactobacillus fermentum reduced the duration of respiratory infections.

Supports Bone Health

Mozzarella is rich in calcium, which helps maintain strong bones and may help prevent osteoporosis. Calcium is essential for bone health and can promote bone strength as people age.

Boosts Immune System

Mozzarella contains zinc, which helps support a healthy immune system. The probiotics in mozzarella may also strengthen the immune system and improve the body's response to infections.

Promotes Muscle Growth

Mozzarella is a good source of high-quality protein, which aids in muscle repair and growth.

Improves Heart Health

Mozzarella is a source of healthy fats that can help lower cholesterol and reduce the risk of heart disease. While cheese is often associated with high saturated fat content, mozzarella has a higher moisture content and lower total fat than many other types of cheese.

Mozzarella is a versatile and delicious cheese that can be enjoyed in many dishes, from salads to pizzas. It is a nutritious option that can be part of a healthy, balanced diet.

Blue cheese: rich source of calcium

Blue cheese is a pungent and tangy cheese with a creamy texture, known for its characteristic blue veins and bold flavour. It is made from the bacterium Penicillium roqueforti, which gives it its distinctive colour and smell. While blue cheese is often associated with high sodium and saturated fat content, it also offers a range of health benefits, particularly due to its rich calcium content.

Blue Cheese: A Rich Source of Calcium

Blue cheese is an excellent source of calcium, a mineral that plays a crucial role in bone health. Calcium is necessary for maintaining optimal bone density and strength, and a deficiency can lead to decreased bone strength and an increased risk of osteoporosis. The high calcium content in blue cheese helps protect bone health and reduces the risk of developing osteoporosis over time.

The recommended daily value for calcium intake varies based on age and sex, but most adults should aim for a minimum of 1,000 mg per day. A one-ounce serving of blue cheese provides 150 mg of calcium, contributing to 10%-12% of the daily recommended amount for adults.

In addition to its calcium content, blue cheese also contains other essential vitamins and minerals, including phosphorus, potassium, sodium, and vitamin A. These nutrients work together to support overall health and well-being.

Health Benefits of Blue Cheese

The high calcium content in blue cheese not only supports bone health but may also aid in weight management. Research has shown that dietary calcium intake is linked to weight loss, and blue cheese consumption has been associated with managing levels of visceral fat around the abdominal area.

Furthermore, blue cheese contains a compound called spermidine, which may have positive effects on cardiac muscle cells and the cardiovascular system, potentially reducing the risk of heart disease. The fat in blue cheese may also have a neutral or positive impact on cardiovascular health, contributing to the "French paradox," where lower mortality rates from cardiovascular disease are observed despite higher saturated fat consumption.

Blue cheese is also a good source of protein, providing 6 grams per ounce. This makes it an excellent option for those following a plant-based diet or struggling to meet their daily protein needs.

Incorporating Blue Cheese into Your Diet

Blue cheese can be enjoyed in a variety of ways and added to enhance the flavour of many dishes. It can be crumbled over salads, melted into sauces, paired with fruits like pears and apples, or added to burgers, pizzas, or sandwiches. It also goes well with dried fruits, nuts, and red wine.

However, it is important to consume blue cheese in moderation due to its high sodium content. Those with high blood pressure or on a low-sodium diet should be mindful of their intake, aiming to keep their overall daily sodium consumption below 1,500 to 2,000 milligrams.

Additionally, blue cheese may not be suitable for everyone. It contains mould, which can trigger allergic reactions in some individuals. Pregnant women are generally advised to consume pasteurized blue cheese to reduce the risk of foodborne illnesses.

Feta: lower in calories, but higher in sodium

Feta cheese is a popular choice for those looking for a healthier cheese option. It is a Greek cheese made from sheep's or goat's milk, giving it a tangy and sharp taste. Feta is packaged in brine to preserve its freshness, which contributes to its high sodium content. However, compared to other cheeses, feta typically contains fewer calories.

In terms of nutrition, feta cheese offers a good source of calcium and phosphorus. Calcium is essential for bone and dental health, while phosphorus plays a crucial role in maintaining strong bones and teeth. Feta also provides conjugated linoleic acid (CLA), a fatty acid associated with reduced body fat and favourable changes in body composition. Additionally, feta is a good source of protein, making it a nutritious and satisfying addition to meals.

When adding feta cheese to your diet, consider crumbling it over salads, mixing it with eggs, or whipping it into a dip to pair with fresh vegetables. Remember to enjoy feta in moderation as part of a balanced diet, as excessive sodium intake can have negative health effects.

Overall, feta cheese is a tasty and nutritious option, providing a good balance of flavour and health benefits. Its lower calorie content compared to other cheeses makes it a popular choice for those conscious of their calorie intake.

Cottage cheese: high in protein, low in calories

Cottage cheese is a soft, white, creamy cheese with a mild flavour. It is considered a fresh cheese, so it does not undergo an ageing or ripening process to develop flavour. It is made from the curds of various levels of pasteurised cow's milk, including non-fat, reduced-fat, or regular milk. It is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.

Cottage cheese is a low-calorie cheese, but it is highly nutritious, which means it may help with weight loss and muscle gain. It is packed with nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus.

The nutritional profile of cottage cheese varies depending on the level of milk fat used and the amount of sodium added. A 113-gram (g) serving of low-fat (1% milk fat) cottage cheese provides the following nutrients for non-pregnant, lactating, and breastfeeding adults 19 years of age and older:

• Vitamin B12: 29% of the DV
• Sodium: 20% of the DV
• Selenium: 18.5% of the DV
• Riboflavin: 14% of the DV for males and 17% of the DV for females
• Phosphorus: 21.5% of the DV
• Calcium: 6% of the DV for males 19-70 years old and females 19-50 years old; 5% DV for females over 51 years old and males over 71
• Folate: 3% of the DV

It also provides less than 5% of the DV for vitamin B6, choline, zinc, and copper. The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar that some people have difficulty digesting.

Cottage cheese is a good source of protein. A single serving provides about 11 grams. A 100-gram serving of 2% cottage cheese provides 84 calories, 52% of which comes from protein, 25% from fat, and 23% from carbohydrates. Cottage cheese is considered a low-calorie food.

Cottage cheese is a healthy snack option, especially for those who do not get enough dairy in their diets. It is a low-calorie and healthy dairy option, with more protein per serving than eggs or Greek yoghurt. It is also a good choice for those who want to manage their weight, as it is high in protein and low in calories. Additionally, the protein in cottage cheese is mostly casein, a type of protein that takes longer to absorb and digest, which helps with appetite control and building muscle.

Swiss cheese: lower in sodium, high in calcium

Swiss cheese is a semi-hard cheese with a mild, nutty taste, usually made from cow's milk. It is inspired by Emmental cheese from Switzerland, but it is made without the rind and is less sharp in flavour.

Swiss cheese is a good option for those looking to reduce their sodium intake. It is lower in sodium than most other cheeses, with one ounce of Swiss cheese containing 54 mg of sodium, compared to 176 mg in the same serving of cheddar cheese.

Swiss cheese is also a good source of calcium, with one slice providing 19-25% of the daily recommended value. Calcium is important for bone health and can also promote heart health.

In addition to being lower in sodium and high in calcium, Swiss cheese is also a great source of protein, vitamins A and B12, and phosphorus. It is also relatively low in fat and calories, making it a healthier cheese option.

However, Swiss cheese does contain a high amount of saturated fat, which may lead to an increase in LDL (bad) cholesterol. It is also important to note that Swiss cheese is still a source of sodium, and while it is lower than other cheeses, eating too much may result in high sodium intake. Therefore, it is best to consume Swiss cheese in moderation as part of a healthy, balanced diet.

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