Here at DIwida.News, cheese is virtually a separate food group. Yet, despite our fondness for melting it over something crunchy chicken cutlet or folding it into spinach artichoke dip , we wouldn’t attempt to persuade you that it’s the most nutritious portion of our diet. Up until now.
Exactly. Although certain cheeses are loaded with saturated fats and sodium and offer little else, many others contain ample amounts of vitamins, proteins, and beneficial bacteria, making them worthy of praise from even the strictest dietitians.
Our aim was to identify the most nutritious cheese options, so we reached out to two dietitians and a food scientist to help decide which ones deserved a place in what we considered an elite group. We had many aspects to evaluate. As one expert suggested, "Examine the nutritional value relative to caloric content." Rosemary Trout According to Dr. Jennifer Altman, PsyD, R.D., who serves as the program director of culinary arts and food science at Drexel University, choose cheeses that have low levels of saturated fats and sodium but high amounts of proteins, calcium, and probiotics. Keeping this advice in consideration, these are the five cheese varieties that received first-place recognition: 1. 2. 3. 4. 5.
Mozzarella
Mozzarella is a sure winner in this nutritious cheese competition, leading six grams of protein In merely a one-ounce portion, mozzarella stands out not only because of its high protein content but also due to having lower levels of saturated fats and sodium. It serves as an excellent source of crucial minerals like calcium, phosphorus, and zinc—all vital for maintaining strong bones—Altman points out. contains Bacteria Lactobacillus casei and Lactobacillus fermentum, two beneficial probiotics that enhance healthy digestion. Here's to that! mozzarella sticks and the deep-dish pizza .
Goat Cheese
While its taste may not appeal to everyone, this fresh, creamy cheese offers numerous health advantages, largely due to being crafted from—drumroll!—goat’s milk. High in Vitamin A Additionally, vitamin B2 is present in goat’s milk, which has lower lactose levels compared to cow’s milk. This makes it more tolerable for individuals who have difficulty digesting lactose.
Moreover, Trout mentions that goat milk cheese has a higher metabolic responsiveness, indicating that it is less prone to being stored as extra fat in the body. She attributes this characteristic to the "greater amount of short-chain fatty acids found in goat milk when compared with cow's milk." This insight comes from Y.R.D., who also owns an associated practice. Two Six Fitness In St. Louis, MO, concurs, stating that these smaller fat molecules get digested quicker... which may assist in making you feel full sooner" and could result in "consuming fewer calories during subsequent meals." A cheese offering inherent portion control support? Absolutely, yes.
Cottage Cheese
Rich in protein and brimming with essential vitamins B and B12, this smooth cheese has long been recognized as a nutritious choice. As stated by Yawitz, "a single cup provides 24 grams of muscle-boosting, satiating protein," which makes it an excellent pick for those aiming to increase their intake of this crucial nutrient.
Furthermore, Yawitz points out that numerous cottage cheese brands include "bacteria that can strengthen your immune system and enhance digestion." Perhaps it's worth giving that some consideration. cottage cheese bark a shot! Or, if you’re not feeling sweet, try out this cottage cheese alfredo .
Parmesan
Packing a whopping 10 grams of protein for every ounce Parmesan cheese is also extremely low in lactose, which makes it more easily digestible compared to most cow's milk cheeses. Additionally, it is rich in calcium, providing 335 mg per ounce On the contrary, parmesan cheese contains quite a bit of sodium, which means it shouldn't be consumed in large quantities—particularly if you're watching your salt intake. However, lucky for our taste buds, just a little can add loads of flavor, making it unlikely anyone would go through an entire wheel at once anyway.
Swiss Cheese
This renowned porous cheese was shortlisted as a superfood In 2017, due to the presence of a beneficial probiotic bacteria known as Propionibacterium freudenreichii. As per Yawitz, research indicates that this probiotic may assist with "reducing inflammation, combating infections, and potentially slowing down the aging process." Besides these advantages from the probiotics, Yawitz mentions that Swiss cheese is rich in several essential nutrients such as "vitamin B12, calcium, and phosphorus." Additionally, Altman points out that it serves as "an excellent provider of protein and calcium, both crucial for maintaining strong bones." How long has it been since your last taste of Swiss cheese? Reuben ? It might be wise to hop back on that train.
However, determining the most wholesome cheese can vary based on individual dietary requirements and wellness objectives. For those aiming to boost their protein intake, consider purchasing cottage cheese or parmesan from your nearby market. Should you be keeping an eye on your salt consumption, opt instead for fresh mozzarella balls. On the other hand, if enhancing overall vitality, well-being, and perhaps longevity appeals to you, select some Swiss cheese.
