Is cheese healthy? The answer: yes and no! Cheese contains many healthy nutrients such as calcium, protein and vitamin B-12, which our body can and needs. However, the high fat content in cheese can have a negative impact on human health. According to the US Academy of Nutrition and Dietetics, you should consume no more than 42 grams of cheese per serving, which is the size of four cubes. Controlling your portion sizes and only eating healthy options can benefit your health. Here is a short list of 10 cheeses that have many positive properties. They are low in fat, low in lactose and also very tasty!
1. Cottage cheese (grainy cream cheese)
Cottage cheese is at the top of the list of healthy cheeses. It is considered by many health expertsits high protein contentrecommended. 100 grams of cottage cheese contains 11 grams of protein. Cottage cheese can be enjoyed alone, with fruit, or in savory dishes like lasagna.
2. Quark
Quark is often confused with yogurt, but it is actually a cheese. The fermented milk product is popular for its high protein and low lactose content. There are 34 grams of protein in a 250 gram package, which covers 20 percent of your daily recommended amount of calcium.
Quark is a type of cheese low in lactose and is suitable for people with lactose intolerance. This protein-rich alternative to yogurt is ideal for breakfast with fresh fruit.
3. Ricotta cheese
Ricotta cheese is a type of Italian cheese sometimes called “whey cheese.” It is made from whey that remains after the production of other cheese products. Ricotta is characterized by having a very low sodium content compared to other cheeses. 100 grams of ricotta contains approximately 84 milligrams of sodium. In comparison, 100 grams of feta contains 1,116 milligrams of sodium.
Ricotta is perfect for baking and can also be served fresh as a spread or with fruit and honey. Also popular in traditional Italian dishes such as manicotti and lasagne.
4. Swiss cheese
Next time you choose cheese for a sandwich, go for Swiss. Swiss cheese is one of the most popular fermented cheeses and has a distinctive appearance. The fermentation process produces carbon dioxide, which creates the holes in Swiss cheese.
Fermented cheese contains probiotic bacteria that are beneficial for our health. A 2016 article published in Scientific Reports suggests that the bacteria in Swiss cheese may be helpful in reducing inflammation in the body.
5. Mozzarella
This type of cheese is available in many different variations - as balls, blocks, or lactose-free - and each one has its own special, milky, fresh taste. Mozzarella is known for its high calcium content. There are approximately 562 milligrams of calcium in 125 grams of mozzarella. And calcium is important for the stability of bones and teeth. The daily recommended amount of calcium is 1,000 milligrams for adults over 18 and 1,300 milligrams for children. So one serving of mozzarella provides you with 56 percent of your daily value of calcium.
Mozzarella cheese is an obvious choice on a pizza and in pasta dishes, but try eating it in combination with fresh fruits and vegetables.
6. Feta
Feta is one of the Greek specialties and is mainly used in salads. This type of cheese is considered low in lactose and is therefore suitable for people with lactose intolerance. Feta is also a good choice if you're looking for a low-fat cheese. However, keep portion sizes small. A quick salad or a vegetable stir-fry can be perfectly refined with a little feta.
7. Parmesan (Parmigiano Reggiano Käse)
Parmigiano Reggiano, often just called Parmesan, is an incredible nutritional bomb! A comprehensive 2017 article describes Parmigiano Reggiano as a healthy type of cheese that is easy to digest and can reduce the risk of chronic diseases. This is mainly due to the amino acids in cheese, which can lower blood pressure.
Parmesan is also rich in calcium. To prevent osteoporosis, it is important to eat foods rich in calcium. You can grate, grate or slice the Parmesan and sprinkle it on a casserole, stir it into a risotto or combine it with crackers and fruitarrange a cheese platter.
8. Cheddar
Cheddar is a hard cheese and matures for 10 months at a temperature of 8 to 10 °C. It contains 710 milligrams of calcium per serving, or provides you with 31 percent of your daily value. And if you're lactose intolerant, you can safely consume cheddar because it only contains between zero and two grams of lactose per serving.
Cheddar is a versatile cheese,in a variety of flavors and colorsavailable. You can use this to add an extra portion of protein to your sandwich, wrap or baked potatoes. In this article you will findeverything about cheddar.
9. Neufchatel
Neufchâtel is a soft cheese with a noble mold rind and comes from Normandy in France. It is similar in taste and texture to processed cheese, but contains 20 percent fewer calories and 30 percent less fat. Neufchâtel goes perfectly in dips, sauces and spreads.
10. Goat cheese
As the name suggests, goat cheese or chèvremade from goat's milkand is a tangy cheese that has become popular because of its versatility in cooking. You can either eat it fresh as a spread or use it as an ingredient in a recipe for stuffed chicken breast fillets, for example.
Goat cheese is one of the healthy types of cheese because it has...has a slightly lower calorie content than cow's milk cheese. The cholesterol content in goat cheese is also slightly lower compared to cow's milk cheese.Goat cheesecan also offer other benefits. According to a 2017 study, researchers found that those who ate a breakfast containing goat's milk and cheese compared to cow's milk and cheese felt fuller sooner. This has been attributed in part to the higher amounts of medium chain fatty acids, which may help you eat less at a meal.
