Patrick Oconnell
Cheese is a widely consumed dairy product, with over 1,750 types of cheeses available worldwide. While it is rich in essential nutrients, such as amino acids, protein, fatty acids, and vitamins and minerals, not all cheeses have the same nutritional benefits. Some are lower in fat and carbs, while others are higher in calories and cholesterol. For instance, goat cheese is a good source of vitamin A and has beneficial bacteria, but it is high in fat. On the other hand, Swiss cheese is lower in fat and carbs, making it a healthier option for those watching their weight or maintaining muscle mass. Similarly, cottage cheese is often recommended for weight loss as it is high in protein and low in calories and fat.
| Characteristics | Values |
|---|---|
| Low-calorie cheese | Parmesan, Swiss, Mozzarella, Feta, Cottage, Ricotta, Goat, Cream |
| High-calorie cheese | Cheddar, American |
| Low-fat cheese | Swiss, Mozzarella, Cottage, Ricotta, Parmesan, Goat |
| High-fat cheese | Cheddar, American |
| Low-carb cheese | Swiss, Parmesan, Goat, Blue, Cream, Gouda |
| High-carb cheese | Cheddar, American |
| High-protein cheese | Swiss, Mozzarella, Cottage, Ricotta, Parmesan, Goat, Cream |
| High-sodium cheese | Feta, Blue, Cheddar, American |
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Low-fat and fat-free cheeses
Cheese is a staple food in many cultures, with over 1,750 types of cheeses available worldwide. It is made by combining milk with a starter culture of bacteria that digest the milk sugar, producing lactic acid. An enzyme called rennet is then added, causing the milk to curdle and separate into solid lumps (curds) and a protein-rich liquid (whey). The whey is drained, and the remaining curds are cooked, cut, pressed, and aged for several weeks to over a year. The fat content of the cheese is controlled by manipulating the fat content of the milk that's used to make it.
Fat-free cheese is made from fat-free milk, which is produced by removing the fat globules from milk using a centrifuge. This device spins the milk at high speeds, separating the fat globules and leaving skim or fat-free milk. Fat-free cheeses may be less flavorful, harder, and crumblier than regular cheese. They also vary in flavor depending on the type of cheese. For example, fat-free ricotta and mozzarella are available, but fat-free cheddar and Monterey jack may take some getting used to due to their flavor and mouthfeel.
Some examples of low-fat and fat-free cheeses include:
- Cottage cheese: A soft, white cheese made from the curds of cow's milk. It is high in protein, low in calories, and low in fat (when choosing the low-fat variety). It is often recommended for weight loss as it increases feelings of fullness and helps decrease overall calorie intake.
- Swiss cheese: A low-calorie, high-protein cheese that is lower in fat and sodium than many other cheeses. It is a good source of calcium and Lactobacillus helveticus, a lactic acid bacteria with anti-inflammatory and antioxidant properties.
- Ricotta cheese: A creamy Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk left over from making other cheeses. It is much lower in calories and fat than other cheeses and can help decrease cholesterol levels.
- Mozzarella cheese: A flavorful, high-protein, low-calorie cheese that is rich in calcium. Part-skim mozzarella has 70 calories per slice, while the whole milk variety has 85 calories. Low-fat mozzarella sticks make a great low-calorie snack!
- Parmesan cheese: A hard cheese that is low in calories, high in protein, and can enhance the flavor of pasta dishes and soups.
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Swiss cheese
In terms of incorporating Swiss cheese into your diet, it can be paired with fruit or added to sandwiches, egg bakes, burgers, or French onion soup. It can also be a satisfying, protein-rich snack when topped on whole-grain crackers.
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Ricotta cheese
A half-cup serving of whole milk ricotta cheese provides 204 calories, 10 grams of protein, 8.9 grams of carbohydrates, and 14.2 grams of fat. Of the calories, 20% come from protein, 19% from carbohydrates, and 61% from fat. The glycemic index of ricotta cheese is 27, which is considered low, and so it can be a good choice for maintaining healthy blood sugar levels.
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Goat's cheese
Goats cheese, also known as chèvre, is a nutritious dairy product with a creamy, distinct flavour. It is packed with vitamins, minerals, and healthy fats. Goats cheese is a good source of calcium, phosphorus, copper, selenium, magnesium, and niacin (vitamin B3). It also provides healthy fats, including medium-chain fatty acids, which can improve satiety and aid weight loss.
Goats cheese is lower in lactose than cow's milk, making it a better choice for those with an intolerance. It also contains different proteins, which can make it easier to digest for some people. The oligosaccharides in goat milk provide beneficial bacteria to the stomach, helping to protect the body against illnesses. Goat's milk contains more medium-chain fatty acids than cow's milk, which are rapidly broken down and absorbed by the body and are less likely to be stored as fat.
Goats cheese has a tangy taste and a soft texture. It can be added to salads, pizzas, eggs, and fruit or vegetable dips. Despite its health benefits, goats cheese is relatively high in fat compared to other cheeses. A 21-gram portion of goat cheese is low in calories, but high in fat content. Similarly, one ounce (28 grams) of soft-type goat cheese contains 75 calories, with a macronutrient breakdown of 0% carbs, 72% fat, and 28% protein.
Other cheeses that are low in fat and carbs include Swiss cheese, cottage cheese, mozzarella, and ricotta. Swiss cheese is lower in fat and sodium, and high in protein and calcium. Cottage cheese is low in calories, fat, and carbs, and high in protein and calcium. Mozzarella is a low-calorie option, providing protein and calcium. Finally, ricotta is lower in calories and fat than other cheeses and is made from whey protein, which can decrease cholesterol.
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Parmesan cheese
Parmesan, or Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavour. It is made from the milk of cows bred in the northern Italian provinces of Parma, Reggio Emilia, Modena, Bologna, and Mantua. The manufacturing process is over 1,000 years old and involves a technique called rennet coagulation, using rennet, a group of animal enzymes, to start the coagulation process.
Parmesan is highly nutritious, even in small amounts. A 1-ounce (28-gram) serving of grated Parmesan contains 119 calories, with a macronutrient breakdown of 13% carbs, 60% fat, and 27% protein. This high protein content helps to keep you satisfied for longer. The fat in Parmesan provides medium- and short-chain fatty acids, which are more easily absorbed and may be used as rapid energy sources, resulting in less body fat accumulation.
When compared to other cheeses, Parmesan has a relatively lower calorie content, with only 20 calories per tablespoon. This makes it a healthy addition to pasta dishes or soups. However, it is important to note that Parmesan is not lacto-vegetarian, as it is typically made with animal rennet. For those seeking vegetarian options, there are varieties of Parmesan made without animal rennet, such as the one produced by BelGioioso.
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Frequently asked questions
Swiss cheese is lower in carbs and fat than many other types of cheese. Other low-carb options include goat cheese, parmesan, gouda, and blue cheese. For low-fat cheese, opt for low-fat or fat-free versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, and mozzarella.
Some other low-calorie cheeses include feta, mozzarella, and parmesan.
To lower your cholesterol intake, opt for vegan cheese made from plant products like soy or nuts. Other low-cholesterol options include low-fat or fat-free versions of cheeses like cheddar, Swiss, cottage cheese, ricotta, and mozzarella.
The keto diet is a high-fat, low-carb diet. Some high-fat cheeses that are keto-friendly include cream cheese, goat cheese, and parmesan cheese.
