Guilt-free indulgence! Top 5 healthiest cheese you can eat

Time of India

21-04-2025

For most of the foodies, cheese is something one would describe as a kidnapper's bait! For whenever they would hear the word 'cheese', hunger pangs would follow, and the craving for some delicious cuisine, garnished with a lot of cheese, would kick in!
Due to its delectable taste and a failproof ability to elevate the taste of almost any dish, cheese has a pretty wide fanbase. However, due to the a fair amount of calorie intake when one consumes cheese, it's got a bad name too!
However, that doesn't mean that cheese is bad for health.
In fact, cheese can be a beneficial part of a balanced diet, offering nutrients like calcium, protein, and vitamins, particularly A and B12. However, it's also high in saturated fat and sodium, so moderation is key.
However, there are some kinds of cheese that are healthier than the rest and make the indulgence almost guilt-free.
Take a look.
While it's certainly true that some cheeses are packed with saturated fats and sodium (and not much else), others boast enough vitamins, protein, and good bacteria to receive a gold star to pass as healthy options for a cheese-holic! Those are:
Mozzarella:
Mozzarella is a soft white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo's or cow's milk. Mozzarella cheese can be considered a relatively healthy choice, especially when compared to other types of cheese. It's lower in fat and calories, and it's a good source of protein, calcium, and other essential nutrients. Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum.
Nutrient source:
Cheese is a good source of calcium, fat, and protein. It also contains vitamins A and B12, zinc, phosphorus, and riboflavin.
Bone health:
The calcium in cheese supports strong bones and teeth.
Dental health:
Dairy products, including cheese, may help protect teeth from cavities.
Muscle health:
The protein in cheese contributes to muscle development and repair.
Heart health (potentially):
Some studies suggest that full-fat cheese might reduce cholesterol levels.
Studies in both
animals
and
humans
suggest that these probiotics may improve gut health and regularity, promote immunity, and decrease inflammation.
Mozzarella tastes delicious in caprese salad, which is made with fresh tomatoes, basil, and balsamic vinegar. It can also be added to many other dishes.
Feta cheese:
Feta is a soft, salty white cheese originally from Greece. It's typically made from sheep's or goat's milk. Sheep's milk gives feta a tangy and sharp taste, while goat's-milk feta is milder. Feta cheese can be part of a healthy diet when consumed in moderation. It's a good source of protein, calcium, and some vitamins, and it can contribute to bone health and potentially gut health. However, it's also high in sodium and saturated fat, so it's important to be mindful of portion sizes, especially for individuals with high blood pressure or heart conditions.
Nutritional benefits:
Protein:
Feta cheese is a good source of protein, which is essential for various bodily functions, including muscle repair and tissue growth.
Calcium:
It's a rich source of calcium, a mineral crucial for maintaining strong bones and teeth.
Vitamins:
Feta cheese contains B vitamins like riboflavin (B2) and B12, which are important for energy production and nerve function.
Probiotics:
Some feta cheeses contain probiotics, which can contribute to a healthy gut microbiome and potentially improve digestive health.
A small
2019 study
in 54 people with obesity found that taking 3 g of a CLA supplement per day for 3 months was associated with decreased body fat mass and body fat percentage compared with a placebo.
Because feta is packaged in brine to preserve freshness, it can be high in sodium. However, it is typically lower in calories than most other cheeses.
To add feta cheese to your diet, you can try crumbling it over salads, adding it to eggs, or whipping it into a dip to eat with fresh vegetables.
Parmesan cheese:
Parmesan is a hard, aged cheese that has a gritty texture and a salty, nutty flavor. It's made from raw, unpasteurized cow's milk that is aged for at least 12 months to kill harmful bacteria and produce a complex flavor.
Parmesan cheese can be considered healthy due to its nutritional benefits. It's a good source of protein, calcium, and phosphorus, which support bone health and muscle function. Parmesan is also rich in vitamins like A and B12, and it's relatively low in lactose, making it a potentially easier-to-digest option for those with lactose sensitivity.
Here's a more detailed look:
Protein:
Parmesan is a complete protein, meaning it contains all essential amino acids, crucial for tissue repair and muscle building.
Calcium:
Parmesan is a rich source of calcium, which is essential for maintaining strong bones and teeth, and may help prevent osteoporosis.
Phosphorus:
Parmesan also contains phosphorus, another important mineral for bone health and overall bodily function.
Vitamins:
Parmesan provides vitamins A and B12, which are beneficial for vision, skin health, and neurological function.
Low lactose:
Compared to other dairy products, Parmesan has a lower lactose content, making it a more digestible option for individuals with lactose intolerance.
Healthy fats:
Parmesan contains healthy fats, including omega-3 fatty acids, which may have a positive impact on heart health.
Umami flavor:
Parmesan's strong, savory flavor can enhance the taste of various dishes, potentially leading to a more enjoyable and satisfying eating experience.
One
2014 study
in around 5,000 adults found that higher dietary intakes of calcium and phosphorus were significantly associated with better bone mass in certain parts of the body, including the femur — the longest human bone.
Grated Parmesan can be added to pastas and pizzas. You can also sprinkle it on eggs or spread slices on a cheese board with fruit and nuts.
Cottage cheese:
Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It's thought to have originated in the United States. Cottage cheese is generally considered a healthy food. It's a good source of protein, calcium, and other essential nutrients like vitamin B12 and phosphorus. Its high protein content can contribute to feelings of fullness, potentially aiding in weight management.
Here's a more detailed look at the benefits:
High in protein:
Cottage cheese is an excellent source of high-quality protein, which is crucial for muscle growth and repair, as well as overall health.
Rich in calcium:
Calcium is essential for strong bones and teeth, and cottage cheese provides a good amount of this vital mineral.
Good source of vitamin B12:
Vitamin B12 is important for nerve function and red blood cell production.
Low in calories and fat (especially low-fat varieties):
Compared to other cheeses, cottage cheese tends to be lower in calories and fat, making it a good option for those watching their weight.
Can support weight loss:
The high protein content and relatively low calorie count can help with weight management, as protein can increase satiety and potentially reduce overall calorie intake.
Good for bone health:
The calcium and phosphorus in cottage cheese are beneficial for maintaining strong bones and reducing the risk of osteoporosis.
May improve gut health:
If cottage cheese is produced with live and active cultures, it can provide a natural source of probiotics, which can benefit gut health.
Several studies
indicate that eating high-protein foods such as cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn may lead to weight loss. A small
2015 study
in 30 adults found that cottage cheese was just as filling as an omelet with a similar nutritional composition.
Adding cottage cheese to your diet may not only help you feel fuller after meals and reduce your calorie intake, but it also tastes great spread on toast, blended into smoothies, added to scrambled eggs, or used as a base for dips.
Ricotta cheese:
Ricotta is an Italian cheese made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese. Ricotta cheese can be a healthy food choice, especially when part of a balanced diet. It's a good source of protein, calcium, and vitamins like A, B12, and riboflavin. However, it's important to be mindful of its saturated fat and sodium content, particularly in whole milk varieties. Opting for part-skim or low-fat ricotta can help reduce these.
Here's a more detailed look:
Nutritional benefits:
Ricotta cheese is a good source of protein, which is essential for building and repairing tissues and helping you feel full. It also contains calcium, which is vital for bone health and muscle function, and vitamins like A, B12, and riboflavin.
Saturated fat and sodium:
While ricotta offers nutritional benefits, whole milk ricotta is relatively high in saturated fat and cholesterol. It also contains sodium, which can be a concern for some people.
Lower-fat options:
Part-skim or low-fat ricotta cheese can be a healthier choice as they contain less saturated fat.
Moderation is key:
Like all foods, ricotta should be consumed in moderation as part of a balanced diet.
One
review of 22 studies
in people with metabolic syndrome and related conditions suggests that supplementing with whey protein reduced levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and hemoglobin A1C, a marker of long-term blood sugar regulation.
Ricotta cheese tastes delicious in salads, scrambled eggs, pasta, and lasagna. It can also be used as a base for creamy dips or served with fruit for a sweet-and-salty snack.
Swiss cheese:
Swiss cheese originated in Switzerland. This semihard cheese is typically made from cow's milk and features a mild, nutty taste. Swiss cheese can be part of a healthy diet. It's a good source of protein, calcium, and vitamin B12, and it's relatively low in fat and sodium compared to some other cheese varieties.
Here's a more detailed look:
Protein:
Swiss cheese is a great source of protein, with about 8 grams per ounce. Protein is important for building and repairing tissues, as well as providing sustained energy.
Calcium:
It's a good source of calcium, which is essential for bone health.
Vitamin B12:
Swiss cheese contains more vitamin B12 than many other cheeses, which is important for nerve function and red blood cell production.
Low in fat and sodium:
Compared to some other cheeses, Swiss cheese is lower in fat and sodium.
Moderation is key:
While Swiss cheese offers several health benefits, it should still be consumed in moderation as part of a balanced diet.
Swiss cheese and other alpine cheeses, such as Emmental and Gruyere, are lower in carbs than many other types of cheese. This may be desirable for people who have diabetes or are following a ketogenic diet.
To incorporate Swiss cheese into your diet, you can eat it with fruit or add it to sandwiches, egg bakes, burgers, or French onion soup.
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