There will be hardly anyone who does not like cheese. This dairy product is available in hundreds of different flavors and textures to satisfy your taste buds.
Cheese is made from milk by adding bacteria or acid in it and then aging them to get the solid part. The taste and flavor differ based on the types of cheese.
While you are concerned about the high calorie, fat, and sodium content of the cheese, most of the cheeses contain a significant amount of calcium, protein, and other nutrients. However, it’s difficult to say which one is the healthiest cheese among them.
This article looks into some of the healthiest types of cheese, their nutrient profile, and the health benefits you may get by consuming them.
Healthiest Types of Cheese You May Try
1. Mozzarella Cheese
Mozzarella cheese is made from Italian cow or buffalo’s milk. It’s a white, soft cheese with high moisture content.
Compared to other types of cheese, mozzarella has low calories and sodium. One ounce of full-fat mozzarella has only 85 calories, 1 gram carbs, 176 mg of sodium. [1]
The bacteria in mozzarella cheese can act as probiotics, which may fight inflammation, improve your gut health, and boost your immunity. [2, 3, 4, 5]
A 2010 research found that drinking 7 ounces of fermented dairy containing Lactobacillus fermentum every day for three months could promote faster recovery from respiratory infections. [6]
2. Feta Cheese
This Greek cheese is made from sheep or goats milk. Feta cheese is quite healthy as it contains fewer calories (80 calories in one ounce). [1] However, it’s high in sodium as it is packaged in brine to preserve freshness.
Like other full-fat dairy products, feta cheese contains conjugated linoleic acid (CLA) that may help reduce body fat and improve body composition. [7, 8, 9]
In a 2007 clinical trial, 40 overweight adults received either 3.2 grams of CLA per day or a placebo. Results show that after six months, the CLA group experienced reduced body fat than the placebo group. [7]
Feta cheese made from sheep’s milk is tangier and contains more CLA than other cheeses. [8]
3. Blue Cheese
Blue cheese is made by curing and culturing goat, cow, or sheep’s milk from the mold Penicillium, which gives it the distinctive odor and tangy, bold flavor. [9]
This white cheese with blue or grey spots is extremely nutritious and contains more calcium (33% of the RDI) than any other cheese. [1]
Several studies show that regular intake of calcium-rich foods can reduce the risk of osteoporosis, a disease that makes your bones brittle and weak. [10, 11, 12]
As blue cheese is rich in calcium, adding it to your diet may reduce the risk of bone-related diseases.
4. Cottage Cheese
Cottage cheese is made from the loose curd of cow’s milk. This soft, white cheese has a higher protein but fewer calories. [1]
Due to its high protein content, cottage cheese may give you a feeling of fullness and reduce your calorie intake. It means you can eat this cheese if you want to lose weight. [13, 14]
Several studies suggest that cottage cheese is just as filling as an omelet. It also provides similar nutrition without adding extra calories. [15, 16]
5. Ricotta Cheese
Known as a lighter version of the cottage cheese, ricotta cheese is made from the watery part of the cow, sheep, or Italian water buffalo milk, which are basically the leftovers from making other types of cheese.
Ricotta cheese is an excellent source of amino acids as the protein it contains is mostly whey. This protein can be easily absorbed by your body and help reduce blood pressure, promote muscle growth, and lower cholesterol level. [17, 18, 19]
A 2010 research found that consuming whey protein could reduce the systolic blood pressure by 4% than the baseline levels. However, the study was done on whey supplements, instead of whey from dairy foods. [19]
6. Parmesan Cheese
Parmesan is a nutrient-dense cheese that is made by aging raw, unpasteurized cow milk for at least 12 months.
During this process, the harmful bacteria are killed, and the cheese develops a complex flavor. [20]
Parmesan cheese contains a significant amount of phosphorus and calcium — two vital nutrients that can improve your bone health. [21, 22]
Due to the long aging process, parmesan is very low in lactose. Hence, those who are lactose intolerant can easily add parmesan cheese to their daily meal. [23]
7. Swiss Cheese
Swiss cheese is produced by fermenting the cow’s milk, where the bacteria release gases, giving the cheese its signature holes.
This semi-hard cheese is quite healthy as it is low in sodium and fat. It can be a great choice for those who can’t consume cheese due to high blood pressure. [24]
Several studies show that properties in Swiss cheese can inhibit angiotensin-converting enzyme (ACE), which is responsible for narrowing the blood vessels and raising blood pressure. [25, 26]
However, most of these studies are limited to test tubes. More human research is required to understand the effects of this cheese on blood pressure.
8. Goat Cheese
As the name suggests, this soft, tangy cheese is made from goat’s milk. Also known as chèvre, this cheese is highly nutritious and can be easily digested than the cheese made from cow’s milk.
It’s because, goat’s cheese contains A2 casein, which is less inflammatory than the A1 casein found in cow’s milk. [27, 28]
Besides, compared to cow’s milk, goat’s milk has more medium-chain fatty acids. Your body can easily absorb these fatty acids, reducing the possibility of storing fat. [29]
9. Cheddar Cheese
Cheddar is an extremely popular cheese that originates in England. This semi-hard cheese is produced from cow’s milk, which needs to be matured for several months. Depending on the variety, this cheese can be mild to extra sharp.
Cheddar cheese is rich in calcium and protein. It’s an excellent source of vitamin K, which is essential for bone and heart health. [30, 31]
A 2009 research found the link between the intake of vitamin K2 and lower risk of cardiovascular disease. [32]
Besides, compared to vitamin K1 found in plants, K2 is better absorbed by the human body, which you can get by eating cheddar cheese.
Conclusion
Cheese is one of the most popular and widely consumed dairy products. It can be a great addition to your daily diet individually or paired with food.
In addition to being rich in protein and calcium, some of the cheeses can improve your heart health, aid in weight loss, as well as promote gut health.
Depending on your taste bud, you can try any of the above-mentioned cheeses. However, some of them are high in sodium. So, add them in moderate amount in your diet for balanced nutrition.
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