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Healthy cheese may sound like an oxymoron, but dairy products have health benefits that may surprise you. Cheese is full of healthy nutrients, many of which you don't get enough of, such as calcium and vitamin B12. But it's not Gorge's license.
Which Cheese Has The Lowest Sodium
The Academy of Nutrition and Dietetics recommends keeping a serving of cheese to 1.5 ounces, which is about the size of four bones. Most people don't need a reason to eat more cheese, but controlling your portion sizes and choosing quality cheese is a great way to get more nutrients and avoid cravings. Check out the 10 healthiest types and brands of cheese we love below, the next time you're craving a creamy snack.
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Cottage cheese tops the list due to its high protein content. In fact, half a cup of low-fat cottage cheese contains 14 grams of muscle-building macros.
Indicates that cottage cheese has the highest casein/whey ratio of any cheese (casein and whey are the two proteins found in dairy products). Since casein is digested more slowly than whey, this is probably why cottage cheese produced the greatest blood sugar reduction. Cottage cheese can be eaten on its own, with fruit, or it can also be used in savory dishes such as lasagna.
Kark may be something you've seen in the yogurt aisle recently, but it's actually a soft fermented cheese popular in European countries. It is also known for its high protein and low lactose content. Quark is usually sold in six-ounce containers and contains 17 grams of protein and 20 percent of the recommended daily amount of calcium.
The US National Library of Medicine recommends cottage cheese as a low-lactose option for those with lactose intolerance. You can replace the sour cream with cottage cheese with a higher protein alternative or serve it with fresh fruit.
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Ricotta cheese is a traditional Italian cheese sometimes called "whey cheese" because it is made from the whey left over from cheese making. It can be used for baking, spread on baguettes or with fruit and honey.
Popular in traditional Italian dishes like manicotti and lasagna, ricotta has one of the lowest sodium levels of any cheese, according to the University of California, San Francisco. A 1.5-ounce serving of cottage cheese contains only about 42 milligrams of sodium.
The next time you choose cheese for a sandwich, do yourself a favor and buy a slice of swiss. Swiss cheese is one of the most popular fermented cheeses and has an unmistakable appearance. The fermentation process produces carbon dioxide, which causes holes in Swiss cheese, according to a March 2015 article in BioMed Research International.
Fermented cheeses, such as Swiss, contain probiotic bacteria that have a beneficial effect on our health. According to an August 2016 article published in Scientific Reports, Swiss bacteria even play a role in protecting against pathogens and reducing inflammation in the body.
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As the name suggests, goat cheese or chevre is made from goat's milk and is a pungent cheese that has become popular due to its cooking versatility. It is also delicious in a simple spreadable form, but it can be used as an ingredient for stuffed chicken breast or in healthy salads.
Goat cheese is often considered a healthy cheese because it is slightly lower in calories than cheese made from cow's milk. But it can also offer other benefits. According to a study published in August 2017, researchers found that those who ate goat's milk and cheese for breakfast were more satisfied after eating it than cow's milk and cheese.
This is partly due to the higher amount of medium-chain fatty acids, which can help you eat less at your next meal.
Mozzarella cheese comes in many forms, including fresh, shredded, and semi-skimmed. Mozzarella, known for its high calcium content, contains 333 milligrams of calcium in a single 1.5-ounce serving, according to the National Institutes of Health (NIH). Calcium is important for building and maintaining strong bones.
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The recommended daily amount of calcium for adults over 18 is 1,000 milligrams, and for children 1,300 milligrams - and one serving of mozzarella cheese provides 33 percent of the daily calcium value. Mozzarella cheese is an obvious choice for a pizza, but try adding it to pasta dishes or with fresh fruits and vegetables as a daytime snack.
If you love a good Greek salad, you probably love feta cheese. And since feta is considered a low-lactose cheese, feta is worth trying if you have GI issues but still want to enjoy cheese. In fact, the University of Wisconsin Health recommends feta as a lower lactose alternative to fresh or soft cheeses.
Feta is also a good choice if you're looking for a lower-fat cheese. According to a November 2016 review published in Food and Nutrition Research, eating cheese, especially low-fat cheese, may reduce the risk of stroke and coronary heart disease. Be sure to keep the portion sizes right and add some feta to your next salad.
Parmigiano-Reggiano, often just called Parmesan, is a treasure trove of nutrients. According to a comprehensive review article published in September 2017, Parmesan is a health-promoting functional food that reduces gastrointestinal symptoms and the risk of chronic diseases.
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The study also found that calcium, vitamin D, and certain milk peptides in cheese can lower blood pressure.
In addition, eating calcium-rich foods is essential to prevent osteoporosis. To add more flavor to your diet, chop, peel or slice it and toss it on your favorite pasta dishes, mix it into risotto or add it to a cheese platter with crackers and fruit.
Cheddar cheese is widely available in the United States in a variety of flavors and colors. But if you're lactose intolerant, cheddar is a type of cheese you can enjoy, according to the Cleveland Clinic, because it has between zero and two grams of lactose per serving.
Cheddar is considered an aged cheese and naturally contains less lactose as an aged cheese. Cheddar also contains a good amount of calcium -- 307 milligrams per serving, or 31 percent of the daily value, according to the NIH. This pick is versatile enough to add to sandwiches, tacos, or fries.
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If you notice a cheese with a funny name next to cream cheese, it might be Neufchâtel. But this is not cream cheese in disguise; it is a soft cheese of French origin. It has a similar taste and texture to cream cheese and is listed as a lower calorie substitute by the National Heart, Lung and Blood Institute.
In fact, Neufchâtel cheese has about 20 percent fewer calories and 30 percent less fat than regular cream cheese. Try using Neufchâtel cheese to replace cream cheese in dips, sauces and spreads. However, if you're watching your sodium intake, you may want to be careful about what fine cheeses you add to your basket.
Why exactly does cheese contain sodium? During cheesemaking, salts are added to prevent bacterial growth, control moisture, improve texture, and improve flavor, explains Rene Ficek, RD, senior nutritionist at Sutton Healthy Eating in Seattle. "Most importantly, salt is added for safety reasons because it acts as a natural preservative," he said.
Not surprisingly, cheese makes up about 8 percent of the sodium in the average American diet, he adds. Ounce for ounce, the average cheese contains as much sodium as a bag of potato chips filled with salt.
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That said, you don't necessarily want to buy cheese labeled "low sodium" at the grocery store. Ficek says that while many manufacturers offer reduced-sodium cheese, they sometimes use artificial ingredients to make up for the lack of salty flavor.
Paired with poached eggs and whole grain toast, cottage cheese is the de facto way to dress up a healthy breakfast. However, regular cottage cheese can be high in sodium, so choose the salt-free variety, which Roussell says usually has no more preservatives than salty cottage cheese.
: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 15 mg sodium, 3 g sugar, 0 g fiber, 14 g protein
Don't they sell the texture of cottage cheese? Mix them with delicious berries and nuts for a sweet and healthy treat.
Low Sodium Baked Ziti Pasta Recipe
: 165 calories, 9 g fat (3 g saturated), 17 g carbs, 176 mg sodium, 10 g sugar, 4 g fiber, 7 g protein
From lasagna to manicotti, this neutral cheese is light and airy enough to complement the flavors of many Italian dishes. Because it is eaten fresh and has a high moisture content, ricotta does not require salt to preserve or reduce moisture. "You don't even have to taste it, because the other ingredients in a ricotta dish usually give it its flavor," he said.
: 171 calories, 10 g fat (6 g saturated), 6 g carbohydrates, 123 mg sodium,
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