Introduction
When it comes to healthy eating, most people associate it with foods like vegetables and fruits. However, it’s important to realize that cheese can also be a great source of nutrients and offer health benefits when taken in moderation. It’s no secret that cheese comes in a wide range of varieties and is a beloved ingredient in many dishes. But, which cheese is the healthiest of them all?
This article will explore the list of top 5 healthiest cheeses, the nutritional value of different cheese-types, expert opinions on the healthiest options, how to make healthy dishes with cheese and how people successfully incorporate healthier cheeses into their diets.
The Top 5 Healthiest Cheeses and Why They’re Good for You
Before deciding which cheese is the healthiest option, it’s essential to establish that the healthiest options are those that are lower in calories and salt and higher in protein, calcium, and vitamins. Here are the top 5 healthiest cheeses and their benefits:
1. Cottage Cheese
Cottage cheese is one of the best healthiest cheese options, with just 81 calories per half-cup and an impressive 14 grams of protein packed inside. It’s also a great source of B vitamins, calcium, and phosphorus, which are vital nutrients for keeping our bodies healthy and functioning optimally.
2. Feta Cheese
Feta cheese is another great cheese option and one with a lower calorie count compared to other cheese types. It’s lower in fat and calories than most other cheeses, meaning it can be enjoyed in larger servings without pushing your daily caloric needs. Feta is also high in protein and calcium and offers excellent flavor.
3. Parmesan Cheese
This cheese is commonly used as a sprinkling cheese for food. It’s incredible for adding extra depth of flavor to dishes, thanks to its stronger taste in comparison to other cheeses. Parmesan is also an excellent source of calcium and vitamin D, making it beneficial for our bones’ health, plus, it’s low in calories.
4. Mozzarella Cheese
Mozzarella is another cheese type ideal for people looking for a low-calorie stretchy cheese alternative. It’s perfect for pizzas, sandwiches and more. Mozzarella contains a lot of calcium and protein and is perfect for individuals looking to add more calcium to their diets.
5. Swiss Cheese
Swiss cheese is a tasty option with a nutlike flavor. It’s a calorie-dense cheese type. However, it’s also high in protein and contains more calcium than most other cheese types.
Nutrient Comparison: Which Cheese is the Most Nutritious?
While all types of cheese have some health benefits if consumed in moderation, some cheese types are more nutritious than others. In this section, we’ll take a closer look at some of the nutrients contained in cheese, including calorie content, fat, protein, calcium, and other vitamins.
Calorie Content
If you’re watching your calorie intake, Cottage cheese is the best option, with just 81 calories per half-cup serving. Parmesan and Swiss cheese are ideal in moderation, with around 120 calories per ounce. Feta and Mozzarella contain around 70 calories per ounce, making them some of the lowest calorie cheese options.
Fat and Protein Content
High-fat cheeses like Brie and Camembert are not ideal if you’re watching your fat intake. Instead, go for low-fat cheese options like cottage cheese, which has negligible fat or parmesan, which contains just 5 grams of fat per ounce.
On protein, all cheese types contain reasonable levels of protein. However, cottage cheese stands tall with 14 grams of protein per half-cup serving.
Calcium and Vitamin Contents
Calcium is necessary for bone development and strengthening, and cheese is an excellent source of calcium. Parmesan cheese has the highest calcium content, with around 33% of the daily recommended calcium intake in a single ounce. Swiss cheese comes a close second, with around 25% of the daily recommended intake in a single ounce.
Expert Opinions: Nutritionists Weigh in on the Healthiest Cheese Options
Nutritionists agree on many cheese options based on their nutritional content. But, which option wins as the healthiest cheese of all? Here’s what a few nutrition experts had to say:
“Cheeses like cottage cheese and feta cheese are healthier options because they are lower in calories and fat but high in protein and calcium,” says Dr. Maria Petzel, a registered dietitian.
Registered dietitian Carrie Gabriel agrees, stating that “…most hard cheeses, like parmesan, are at least a source of calcium and often protein, without the added sodium.”
Cheese Varieties: A Closer Look at Feta, Cheddar, and Other Common Cheeses
In this section, we will look at some of the most common cheese types, comparing their nutritional value side by side.
Feta Cheese
Feta cheese contains just 75 calories per ounce and is low in saturated fat, having 4 grams per ounce while also being rich in calcium and protein.
Cheddar Cheese
Cheddar cheese is popular and a good source of calcium. However, it contains higher calories at 114 per ounce. It’s worth noting that cheddar cheese offers a little lower sodium when compared to other cheese types.
Blue Cheese
Blue cheese, a creamy cheese choice, gives around 100 calories per 1 ounce serving. However, it’s high in saturated fats, so enjoy it in moderation.
Recipes: How to Make Healthy Dishes with Cheese
Here are a few cheese-based recipes that are healthy and easy to prepare:
Sumptuous Salads
Cheese goes well with greens in a mix of salad. To make a delicious cheese salad, combine leafy greens with cucumber, avocado, chicken breasts, and feta cheese as your choice of dairy.
Guacamole Dip
For this recipe, mash together avocado, diced tomatoes, onions, garlic, and some winning cottage cheese. You can also roast red peppers and toss them in.
Real-Life Examples: How and Why People Are Incorporating Healthy Cheeses into Their Diets
We spoke to people who have successfully incorporated healthy cheese into their diets:
“I found great satisfaction in being able to use feta cheese as an excellent topping for different dishes, including pizza, pasta, and salads,” says Jackie, a health enthusiast.
“I was pleased when I discovered Cottage cheese as an excellent source of protein when mixed with some berries, nuts, and seeds, making my breakfast healthier,” says Grace.
Conclusion
In conclusion, the healthiest cheese option is the one that matches your preference and diet considerations. When consumed in moderation, cheese has many health benefits. Try out some of the recipes mentioned above and experiment to keep it interesting. Remember to watch your salt and fat intake and focus on eating healthier options.