The healthiest cheeses: 8 guilt-free varieties to satisfy your taste buds

Cheese is a versatile dairy product that can be enjoyed as a snack or breakfast. This dairy product goes well with bread, fruit, nuts and pasta. It is made through the coagulation of milk proteins, especially casein. The process turns liquid milk, usually from cows, goats or sheep, into solid curds and whey, which are then processed into various types of cheese. Each type of cheese is rich in nutrients, especially protein and calcium. So, this cheese variety offers many health benefits, including helping build muscle and improving bone health. To enjoy these health benefits, identify the healthiest cheese options you can eat.

Healthiest cheese: Which is the best?

Here are some of the healthiest types of cheese that you must try to enjoy:

1. Cottage cheese

Nutritional value (per 100 grams) of cottage cheese, according to the US Department of Agriculture (USDA).

• 8.33 grams of protein
• 6.41 grams of carbohydrates
• 0.6 grams of fiber
• 96 mg calcium
• 13.5 mg vitamin C
• 1.6 grams of fat

Eating foods high in protein, such as cottage cheese, can make you feel full and help reduce your overall calorie intake, which may aid weight loss, according to 2020 research published in the Journal Of Obesity And Metabolic Syndrome. Due to its high protein content, it can also help build muscle.

2. Feta cheese

Nutritional value (per 100 grams) of feta cheese, as per USDA.

• 14.2 grams of protein
• 493 mg calcium
• 3.88 grams of carbohydrates
• 19 mg magnesium
• 337 mg phosphorus
• 62mg potassium
• 1140 mg sodium
• 2.88 mg zinc

This type of cheese is high in protein, calcium, and phosphorus as well as protein, which can help have strong bones, according to research published in The American Journal of Clinical Nutrition in 2014. “But it is best consumed in moderation because of its high sodium content. content,” said nutritionist Haripriya. N.

3. Parmesan cheese

Nutritional value (per 100 grams) of parmesan cheese, as per USDA.

• 28.4 grams of protein
• 27.8 grams of fat
• 13.9 grams of carbohydrates
• 853 mg calcium
• 1800 mg sodium
• 627 mg phosphorus

“It’s full of calcium and protein, making it ideal for bone health and muscle recovery,” says the expert. Cheese is also easier to digest for lactose intolerant individuals because aging cheese (usually for 12 months) reduces the lactose content.

4. Ricotta cheese

Nutritional value (per 100 grams) of ricotta cheese, according to the USDA.

• 7.54 grams of protein
• 10.2 grams of fat
• 150 calories
• 7.27 grams of carbohydrates
• 206 mg calcium

It has a good amount of protein, so ricotta is a good choice for people who want to maintain muscle mass. It also has fewer calories, so it’s suitable for those looking for a low-fat option.

5. Swiss Cheese

Nutritional value (per 100 grams) of Swiss cheese, as per USDA.

• 27 grams of protein
• 187 mg sodium
• 890 mg calcium
• 4.37 mg zinc
• 33 mg magnesium

This healthiest cheese option is a good source of calcium and is low in sodium compared to most types of cheese. Swiss cheese can be a good addition to your diet if you eat it in moderation.

6. Goat cheese

Nutritional value (per 100 grams) of goat cheese, as per USDA.

• 18.5 grams of protein
• 21.1 grams of fat
• 140 mg calcium
• 16 mg magnesium
• 256 mg phosphorus

Goat cheese can reduce hunger and increase feelings of fullness, this is important if you want to lose weight. In a study published in the journal Nutrients in 2017, consuming a goat’s milk-based breakfast with goat’s cheese reduced food cravings and led to a decrease in hunger levels compared to a breakfast of cow’s milk and cheese.

7. Cheddar cheese

Nutritional value (per 100 grams) of cheddar cheese, as per USDA.

• 22.9 grams of protein
• 33.3 grams of fat
• 3.37 grams of carbohydrates
• 710 mg calcium
• 27 mg magnesium
• 8.6 micrograms of vitamin K

“It is high in calcium and vitamin K, which are needed for bone health,” says Haripriya. Cheddar can also help neutralize acid in the mouth and stimulate saliva production, thereby reducing the risk of tooth decay.

8. Blue cheese

Nutritional value (per 100 grams) of blue cheese, as per USDA.

• 21.4 grams of protein
• 28.7 grams of fat
• 528 mg calcium
• 256 mg potassium
• 0.31mg iron

Blue cheese is one of the healthiest types of cheese that is good for your heart, because it contains spermidine. In a 2016 study published in Nature Medicine, participants who consumed high amounts of spermidine had lower blood pressure and incidence of cardiovascular disease. “The mold in this type of cheese contains probiotics which are good for your gut health,” said the expert.

What are the side effects of cheese?

Cheese offers health benefits, but can cause some side effects when consumed in excess or by certain individuals:

• Excessive intake of cheese, regardless of type, can increase cholesterol levels, thereby increasing the risk of heart disease.
• Those with lactose intolerance may experience bloating, gas, or diarrhea.
• Some types of cheese are very high in sodium, which can cause high blood pressure.
• Excessive consumption can contribute to weight gain due to its high calorie and fat content.
• People with a milk allergy may experience itching, swelling, or a more severe reaction.
• Cheese is difficult for some people to digest, causing constipation.
  Processed cheese may contain unhealthy additives and preservatives.

There are healthy types of cheese that are good for your bones and muscles. But consume only one or two servings of cheese per day otherwise you may experience side effects.