2023-08-01 07:30:56
Cheese is a dairy product appreciated all over the world. With hundreds of different textures and flavors, there’s a cheese for everyone. But did you know that some cheeses are also good for your health? In this article, we’ll introduce you to the 9 best healthy cheeses you can incorporate into your diet.
1. Mozzarella: The light choice
Mozzarella is an Italian white cheese with a high moisture content. It is generally made from Italian buffalo or cow’s milk. Mozzarella is famous for its low sodium and calorie content. A 28 gram serving of mozzarella has approximately 85 calories, 6 grams of protein, 6 grams of fat, 1 gram of carbohydrates, 6% of the daily recommended intake of sodium and 11% of the daily recommended intake of calcium.
In addition to its low calorie content, mozzarella contains probiotics, in particular strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics can improve gut health, boost the immune system and reduce inflammation. Animal and human studies suggest that eating mozzarella may boost the immune system and improve the body’s response to infections.
2. Blue: A Nutritious Choice
Blue cheese is made from cow’s, goat’s or sheep’s milk, and is fermented with cultures of the fungus Penicillium. It is recognizable by its blue or gray veins and its bold and pungent taste. Blue cheese is high in calcium, with a 28 gram serving providing approximately 100 calories, 6 grams of protein, 8 grams of fat, 1 gram of carbohydrates, 14% of the recommended daily intake of sodium and 12% of the recommended daily intake of calcium.
Due to its high calcium content, blue cheese may contribute to bone health by preventing osteoporosis and strengthening bones. However, it should be noted that blue cheese is also high in sodium. Therefore, if you are on a low sodium diet, you should take this into account.
3. Feta: The Greek Choice
Feta is a Greek cheese with a sweet and salty texture. It is usually made from sheep’s or goat’s milk. Feta contains more sodium than most other cheeses, but is generally lower in calories. A 28-gram serving of feta contains approximately 75 calories, 4 grams of protein, 6 grams of fat, 1 gram of carbohydrates, 14% of the daily recommended intake of sodium and 11% of the daily recommended intake of calcium.
Feta contains conjugated linoleic acid (CLA), a fatty acid associated with many health benefits, including reduction in body fat and other changes in body composition. Studies have shown that CLA can help reduce body fat and improve body composition.
4. Cottage: The protein-rich choice
Cottage cheese is a soft-textured white cheese made from the curds of cow’s milk. It is much higher in protein than most other cheeses. A 28 gram serving of low fat cottage cheese has approximately 23 calories, 3 grams protein, 0.8 grams fat, 1.3 grams carbohydrates, 4% of the recommended daily intake of sodium and 2. 3% of the recommended daily intake of calcium.
Due to its high protein and low calorie content, cottage cheese is often recommended for weight loss. Several studies indicate that eating protein-rich foods like cottage cheese can increase feelings of fullness and reduce overall calorie intake, which can lead to weight loss.
5. Ricotta: The Protein-Rich Choice
Ricotta is a creamy Italian cheese made from the watery parts of cow’s, goat’s, sheep’s or buffalo’s milk left over following making other cheeses. Ricotta contains high-quality whey protein, which may promote muscle growth, lower blood pressure and lower high cholesterol. A 28 gram serving of whole milk ricotta contains approximately 42 calories, 2 grams protein, 2.9 grams fat, 2 grams carbohydrates, 1.4% of the recommended daily sodium intake and 4.5% of the recommended daily intake of calcium.
6. Parmesan: The Choice Rich in Calcium and Phosphorus
Parmesan is a hard, ripened cheese that has a gritty texture and a salty, nutty flavor. It’s made from raw, unpasteurized cow’s milk that’s aged for a minimum of 12 months to kill harmful bacteria and produce a complex flavor. Parmesan cheese is rich in calcium and phosphorus, which are important nutrients for bone formation. A 28 gram serving of parmesan has approximately 111 calories, 10 grams protein, 7 grams fat, 1 gram carbohydrates, 15% of the daily recommended intake of sodium and 26% of the daily recommended intake of calcium.
Due to its high calcium and phosphorus content, parmesan cheese may promote bone health by preventing osteoporosis and strengthening bones. Additionally, Parmesan cheese is low in lactose, which generally makes it tolerable for people with lactose intolerance.
7. Emmental, The low-sodium choice
Emmental, originally from Switzerland, is a semi-hard cheese made from cow’s milk. It has a sweet, nutty taste and is recognizable by its holes formed by bacteria which release gases during fermentation. Emmentaler is generally less salty than most other cheeses, which makes it a good choice for people who need to watch their salt intake, especially people with high blood pressure. A 28 gram serving of Swiss cheese has approximately 111 calories, 8 grams of protein, 9 grams of fat, less than 1 gram of carbohydrates, 2% of the recommended daily intake of sodium and 19% of the recommended daily intake in calcium.
8. Cheddar: The vitamin K2-rich choice
Cheddar is a very popular semi-hard cheese originating in England. It is made from cow’s milk which has been matured for several months. Cheddar can be white, cream or yellow in color, and its taste ranges from mild to extra sharp. A 28 gram serving of Old Cheddar has approximately 115 calories, 7 grams protein, 9 grams fat, 1 gram carbohydrates, 8% of the recommended daily intake of sodium and 15% of the recommended daily intake of calcium .
In addition to being rich in protein and calcium, cheddar is a source of vitamin K2, which plays an important role in heart and bone health. Vitamin K2 prevents the deposition of calcium on the walls of arteries and veins, which can reduce the risk of heart disease.
9. Goat: The digestive choice
Goat cheese is a soft, creamy cheese made from goat’s milk. It is available in several forms, including logs, crumbles, and versions similar to brie. Goat cheese is highly nutritious, with a 28 gram serving providing approximately 75 calories, 5 grams of protein, 6 grams of fat, no carbs, 6% of the recommended daily intake of sodium and 3% of the daily recommended calcium.
In addition, goat’s milk contains more medium-chain fatty acids than cow’s milk. These types of fats are quickly absorbed by the body and are less likely to be stored as fat.
Cheese can be a nutritious addition to a balanced diet. The 9 healthy cheeses featured in this article offer a variety of health benefits, including high protein, calcium, vitamin K2, and probiotics. However, it should be noted that some cheeses can be high in sodium and fat. It is therefore important to consume cheese in moderation and choose lighter options when possible. With this knowledge, you can now enjoy your favorite cheese knowing it can be good for your health.
* PRESSE SANTÉ endeavors to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.
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