Health
Dietitians Reveal the Top Cheese for Your Health and How to Enjoy It
We all know that cheese can be a delight on its own or an irresistible addition to countless dishes. However, with Americans consuming 42 pounds of cheese per person per year, it’s only natural to wonder – what is the healthiest cheese? In our quest for answers, we’ve collected insights from dietitians and experts who have done the research and tasted the cheeses.
The Controversial Love for Dairy
The ties between high saturated fat intake from dairy and heart disease were once solid according to early studies. However, more recent research suggests that full-fat dairy might not be as harmful as initially thought. The 2023 review of studies labels cheese as “nutrient-dense” and describes its impact on human health as “neutral to moderate benefits.”
“Cheese is totally healthy. It can be part of your overall healthy eating plan,” says Vanessa Rissetto, a New York-based registered dietitian. Natalie Rizzo, nutrition editor for TODAY, agrees, “There is absolutely a place for cheese in the diet.”
The Good, the Bad, and the Cheesy
While cheese is indeed rich in beneficial nutrients, such as protein and calcium, it also has a high content of saturated fat and sodium. Rizzo uses cheddar as an example. A 1-ounce slice of cheddar packs around 5 grams of saturated fat, a little over a third of the daily intake, and it’s high in sodium, which makes it less ideal for people with high blood pressure.
However, this same slice also contains nearly 7 grams of protein and provides 14% of the daily value of calcium. Additionally, cheese contains other essential nutrients like vitamin A and B vitamins due to its origins from milk.
Making Cheese Work in Your Diet
University of New Haven’s lecturer of nutrition sciences, Allison Arnett, advises treating cheese as an adjunct to a meal, rather than the main course. For those needing to decrease sodium intake, she suggests, “avoiding large portions and eating (it) less frequently is the most beneficial way to enjoy cheese.”
The Healthiest Cheese: Cottage Cheese
The winner of the healthiest cheese award, according to Rizzo, is cottage cheese. It’s lower in saturated fat and higher in protein than most other cheeses. Rissetto agrees, noting that it’s also high in calcium. She recommends spreading cottage cheese on a fiber cracker with some olives for a balanced, protein-rich snack.
Cottage cheese is also a less salty alternative to other cheeses, and it’s possible to find versions with even lower sodium content, adds Arnett.
Other Healthy Options
Soft cheeses like ricotta or mozzarella and feta cheese are other healthy options, given their low-fat content. Rissetto proposes ricotta as an option, as it’s lower in sodium, and delicious when spread on a waffle, drizzled with honey as a breakfast treat.
Hard Cheeses and Lactose Sensitivity
Parmesan, cheddar, and Swiss are hard cheeses that are naturally lower in lactose, which might benefit those with lactose sensitivities, says Arnett.
The Final Word on Cheese
Rizzo and Rissetto support the idea that any cheese can be fine in moderation, and the nutrition content varies only slightly among them. They advise pairing cheese with fibers like raw vegetables to slow digestion, promoting fullness.
Beware of low-fat cheeses, though. While they may seem healthier, they often lack flavor due to the removal of fat before processing, which can often lead to people eating more to compensate.
So, the bottom line? Enjoy your cheese, but do so mindfully and in moderation. As Rizzo advises, “If somebody is in good health and wants to have a small portion of cheese every day, they can do so”. After all, a smart cheese choice can definitely lead to a satisfying and healthy life.
Let us know what you think, please share your thoughts in the comments below.
