There are some foods that virtually all doctors and dietitians consider unhealthy, such as French fries. But other foods are in a grayer area, such as rice, soybeans, and cheese. Is it possible to live your healthier life without stopping consuming these foods? Cheese is a food that can be perfectly included in a healthy diet, but not all cheeses are the same when it comes to their nutritional value. Read on to discover the 5 healthiest cheeses you can eat in your diet.
Healthier cheeses that you can include in your diet
Mozzarella
Mozzarella cheese is white, smooth, and high in moisture . It was created in Italy and is generally made from Italian buffalo milk or cow’s milk. This is one of the healthiest cheeses you can eat as it is low in sodium and calories. About 28 grams of this cheese contains: One ounce (28 grams) of full-fat mozzarella contains:
- Calories: 85
- Protein: 6 grams
- Fat: 6 grams
- Carbohydrates: 1 gram
- Sodium: 176 mg – 7% of the reference daily intake
- Calcium: 14% of the daily reference intake
Mozzarella cheese also contains bacteria that act as probiotics, including Lactobacillus casei and Lactobacillus fermentum strains. Both animal and human studies show that these probiotics can improve gut health, promote immunity, and fight inflammation in your body.
A study of 1,072 adults found that taking 200 ml per day of fermented dairy containing Lactobacillus fermentum for 3 months significantly reduced the duration of respiratory infections, compared to people who did not consume these dairy. Therefore, dairy products like mozzarella that contain this probiotic can strengthen your immune system and help fight infection.
Mozzarella tastes delicious in Caprese Salad, made with fresh tomatoes, basil, and balsamic vinegar, and can also be added to many other recipes.
Blue cheese
Blue cheese is made from cow, goat, or sheep’s milk that has been cured with Penicillium mold cultures. It is typically white with blue or gray spots. The mold used to create the blue cheese gives it a distinctive smell and an intense, strong flavor.
This is one of the healthiest and most nutritious cheeses that you can include in your diet, as it has more calcium than most other cheeses. About 28 grams of whole milk blue cheese contains:
- Calories: 100
- Protein: 6 grams
- Fat: 8 grams
- Carbohydrates: 1 gram
- Sodium: 380 mg – 16% of the reference daily intake.
- Calcium: 33% of the daily reference intake
Since blue cheese is high in calcium , a nutrient necessary for optimal bone health, including it in your diet helps prevent many health problems. In fact, adequate calcium intake is linked to a reduced risk of osteoporosis , which causes bones to become weak and brittle.
Blue cheese is perfect for burgers, pizzas, and salads along with other ingredients like spinach, walnuts, and apples or pears.
Feta cheese
Feta cheese is a soft, salty white cheese, originally from Greece. It is generally made with sheep’s or goat’s milk. Sheep’s milk gives feta cheese a strong, tangy flavor, while goat’s feta cheese is milder. Since feta cheese is packed in brine to preserve freshness , it is high in sodium . However, it is typically lower in calories than most other cheeses. About 28 grams of full-fat feta cheese provides:
- Calories: 80
- Protein: 6 grams
- Fat: 5 grams
- Carbs: 1 gram
- Sodium: 370 mg – 16% of the reference daily intake.
- Calcium: 10% of the daily reference intake.
Like all complete dairy products, it provides Conjugated Linoleic Acid (CLA), which is associated with reduced body fat and improved nutritional composition.
Curd
Cottage cheese, better known as ricotta, is a soft, white cheese made from the curd of cow’s milk . It is believed to have originated in the United States.
Cottage cheese is much higher in protein than other cheeses . A 110-gram serving of full-fat cottage cheese provides:
- Calories: 120
- Protein: 12 grams
- Fat: 7 grams
- Carbohydrates: 3 grams
- Sodium: 500 mg – 21% RDI
- Calcium: 10% of the RDI
Since cottage cheese is high in protein but low in calories, it is often recommended for weight loss. Several studies indicate that eating protein-rich foods like cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which in turn can lead to weight loss.
Ricotta
Ricotta cheese is Italian and is made with the aqueous parts that remain from the production of other cow, goat, sheep or buffalo cheeses . Ricotta has a creamy texture and is often described as a lighter version of cottage cheese.
A 124 gram serving of whole milk ricotta contains:
- Calories: 180
- Protein: 12 grams
- Fat: 12 grams
- Carbocados: 8 grams
- Sodium: 300 mg – 13% of the recommended daily intake
- Calcium: 20% of the recommended daily intake
The protein in ricotta cheese comes primarily from whey , and it contains all the essential amino acids that humans need. Protein is easily absorbed and can promote muscle growth, help lower blood pressure, and lower high cholesterol levels.
