Five Of The Healthiest Cheeses
May 9, 2014
You dont normally see cheese on healthy food lists, but its part of pretty much everyones diet.
No matter how healthy I eat, there is always room for a little cheese. This month, I did some research on the healthiest types of cheese that you can enjoy at breakfast, lunch and dinner. In general, choose cheeses that are low in sodium and fat soft cheeses tend to have higher amounts of both.
Here are 5 cheeses to try next time you go grocery shopping:
1. Cottage Cheese: A white curd cheese that is a light flavor, it mixes well with both sweet and savory ingredients. Mix it with fruit in the morning or top off a bowl of pasta and tomato sauce for a light dinner. Cottage cheese is high in phosphorous that aids in bone health and it contains all 9 amino acids. It comes in a variety of types: regular, low fat and nonfat. Low and nonfat are recommended since they contain less fat. While it has various nutritional benefits, it is high in sodium and portion size is key. A one four-ounce serving size of low 1% milk fat cottage contains 81 calories, 1.15 grams of fat and 459 mg of sodium.
3. Swiss: A hard cheese that is full of flavor. Swiss is a great lunch alternative to higher fat sandwich cheeses like provolone and cheddar. Chop up slices to use in a Cobb salad. Swiss is high in vitamin A and low in calories, fat and sodium. One ounce contains 112 calories, 9 g of fat and 53 mg of sodium.
How Much Salt Is In 100g Of Cheddar Cheese
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. Correspondingly, how much salt is in a slice of cheddar cheese?
A slice of cheddar cheese clocks in at 174 milligrams of sodium, while a slice of American has 351 milligrams.
Also, is cheese high in salt? Dairy ProductsSome dairy foods like cottage cheese, buttermilk, and processed cheeses can be high in salt. “Cheeses, especially processed cheese like American cheese, can contain up to 400 mg of sodium per ounce,” says Brennan.
Accordingly, what cheese has the lowest amount of salt?
Naturally low-sodium cheese .
Is there salt free cheese?
You’ll find low-sodium versions of lots of cheeses at the supermarket , but sometimes, even people with high blood pressure want a straight-up piece of unmodified, tastes-like-it’s-supposed-to-taste cheese.
Is It Ok To Eat Cheddar Cheese Every Day
As long as you dont have a sensitivity to lactose or dairy, eating cheese every day can be part of your healthy eating plan. In addition to the protein and calcium benefits, cheese is a fermented food and can supply a good source of probiotics for a healthy gut. The trick is to enjoy it in moderation.
Read Also: How To Make Mozzarella Cheese Sauce
Do They Make Low Sodium Cottage Cheese
Reduced SodiumCurd Cottage Cheesesodiumcottage cheesecurd cottage cheesemadeLowCottage Cheese
Low-fat cottage cheese is often considered a nutritious food due to its high-protein and low-fat content. This low-fat, no-salt-added cottage cheese has only 60 milligrams of sodium per half-cup serving.
Also Know, how much sodium is in fat free cottage cheese? %Daily Value*
| total fat |
|---|
| 1% |
Just so, is there a lot of sodium in cottage cheese?
Cottage CheeseCottage cheese is a good source of calcium and an excellent source of protein, but its also relatively high in salt. A 1/2-cup serving of cottage cheese averages 350 mg of sodium, or 15% of the RDI .
Is there salt free cheese?
Youll find low-sodium versions of lots of cheeses at the supermarket , but sometimes, even people with high blood pressure want a straight-up piece of unmodified, tastes-like-its-supposed-to-taste cheese.
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Sodium Chloride And Public Health
The correlation between high salt intake and gastric cancer has been studied in the recent years and it has been reported that high salt intake may be associated with greater risk of stomach cancer . In a meta-analysis of DSI and risk of stomach cancer, the authors showed that âhighâ and âmoderately highâ salt intake corresponds with 68% and 41% more risk of stomach cancer, respectively, compared with low salt diet .
The relationship between high salt intake and low-grade metabolic acidosis has also been studied and it has been reported that diet rich in salt causes low-grade metabolic acidosis disorder in humans . Correlating low-grade metabolic acidosis and bone diseases, Morris, Schmidlin, Frassetto, and Sebastian showed that diet low in fruits and vegetables and high in sodium can result in increased bone resorption and calcium excretion due to low-grade metabolic acidosis. Further exploring the negative impacts of sodium on health, researchers have reported that diet rich in sodium may also be associated with renal disorder , osteoporosis , asthma , Meniere’s disease , and obesity . Moreover, diet rich in sodium can also be linked to type-II diabetes .
Read Also: What Is Vegan Cheese Made Out Of
How Do You Prepare Cheddar Cheese For Babies With Baby
Every baby develops on their own timeline. The preparation suggestions below are for informational purposes only and are not a substitute for professional, one-on-one advice from your pediatric medical or health professional, nutritionist or dietitian, or expert in pediatric feeding and eating. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.
6 to 12 months old: Hold off on serving cheddar regularly and opt for cheeses lower in sodium such as goat cheese, mascarpone, mozzarella, ricotta, or Swiss cheese. Slicing into thin pieces will reduce the choking risk while still making it easy for your baby to self-feed. If you happen to have a cheddar omelet already prepared for yourself and youd like to share, by all means do so! Just focus on cheese lower in sodium when serving cheese regularly. While they can be difficult to find, there are low sodium cheddar cheese brands out there. Just read labels closely and buy cheese that has less than 100mg of sodium per serving.
12 to 24 months old: Thinly slice cheddar cheese or grate. Make sure your child is in a safe eating environment and never serve cheese on-the-go in a stroller, in a car seat, or when your toddler is running around.
For more information on how to cut food for babies, visit our page on Food Sizes & Shapes.
Cheddar Cheese Nutrition Facts And Health Benefits
Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.
Fun fact: Cheddar cheese originates from the village of Cheddar in Somerset, England, where damp, cool caves provided the perfect humidity conditions for the cheese to mature. Since its creation in England sometime in the 12th century, however, this tasty, dairy product has made its way into the hearts of cheese lovers across the world. Today, cheddar is one of Americans favorite cheeses, whether served in melty quesadillas, creamy mac and cheese, or atop a sizzling burger.
While cheddar is a delicious addition to many comfort foods, it doesnt necessarily have a reputation as being good for health. Many people have concerns about cheddars high-calorie count and saturated fat content. While it does have nutritional drawbacks, a moderate amount of cheddar can be an enjoyable part of a healthy diet.
Also Check: What To Make With Mac And Cheese
What Happens If Sargento Reduced Sodium String Cheese
- Find Best Match: By default, your shopper will use their best judgement to pick a replacement for your item.
- Pick Specific Replacement: You can pick a specific alternative for the shopper to purchase if your first choice is out-of-stock.
- Dont Replace: For items youd rather not replace, choose Dont replace to get a refund if the item is out of stock.
Sargento Medium Cheddar Slices
With a lineup of basic ingredientsâpasteurized milk culture, salt, enzymes, and annattoâand an average amount of sodium, this Sargento sliced cheddar is a completely acceptable option if you like the convenience of having your cheese pre-sliced. Just remember that there’s typically a markup for that.
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Top Twenty Cheese Products High In Sodium
Below is a summary list for the top twenty cheese items ranked by the amount or level of sodium in 100g.
1. Cheese, roquefort : 1809mg 2. Cheese, dry white, queso seco : 1808mg 3. Cheese, parmesan, shredded : 1696mg 4. Cheese, pasteurized process, American, fortified with vitamin D : 1671mg 5. Cheese, pasteurized process, American, without added vitamin D : 1671mg 6. Cheese spread, pasteurized process, American : 1625mg 7. Cheese, parmesan, hard : 1602mg 8. Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D : 1587mg 9. Cheese product, pasteurized process, cheddar, reduced fat : 1587mg 10. Cheese food, pasteurized process, swiss : 1552mg 11. Cheese, parmesan, grated : 1529mg 12. Cheese, parmesan, dry grated, reduced fat : 1529mg 13. Cheese, pasteurized process, cheddar or American, fat-free : 1528mg 14. Cheese, pasteurized process, American, low fat : 1430mg 15. Cheese, pasteurized process, swiss, low fat : 1430mg 16. Cheese, pasteurized process, pimento : 1428mg 17. Cheese, blue : 1395mg 18. Cheese, pasteurized process, swiss : 1370mg 19. Cheese, american cheddar, imitation : 1345mg 20. Cheese food, pasteurized process, American, imitation, without added vitamin D : 1297mg
At the bottom of the page is the full list for the 92 different types of cheese based on the content in different servings in grams and oz , providing a comprehensive analysis of the sodium content in cheese.
Selecting The Best Cheese For A Kidney Diet
TipsTagsbest cheese for kidney dietcheeseKidney Dietlow phosphoruslow potassiumlow sodium cheese
Cheese is a featured ingredient in this months DaVita recipe collection, Kidney-Friendly Cheesy Appetizers. Almost everyone likes cheese, but kidney patients are told to limit or even avoid it due to the phosphorus content. In addition, some cheeses are quite high in sodium.
Not all cheeses are created equal. Phosphorus ranges from 20 mg to 380 mg per ounce, based on the kind of cheese, whether it is regular versus low-fat or fat-free, and the manufacturer. In general, processed cheeses and hard cheeses are higher in phosphorus, natural cheeses are lower, and soft cheeses are lowest in phosphorus. Manufacturers are not required to list phosphorus on the label, but you can find it in nutrition analysis books, software programs or online food analyzers. The USDA National Nutrient Database is available for anyone to download and use at no charge. The Nutrition Log in DaVita Diet Helper is also a great resource for checking the nutrients in different cheeses.
Potassium content is generally low in most cheeses, ranging from 5 to 100 mg per ounce. There are a few exceptions, such as low-sodium cheese with added potassium chloride. Always check the ingredients and avoid cheese with potassium chloride if you are on a low potassium diet. Protein in cheese varies from 1 to 2 grams per ounce in cream cheese and 6 to 9 grams per ounce in most other cheeses.
Recommended Reading: Is Macaroni And Cheese Good For Diabetics
Canned Soups And Vegetables
Anything in a can could be a sodium bomb. “Check all those can labels and choose products with less sodium per serving,” warns Brennan. Some canned soups may contain up to 1,300 mg of sodium. On the other hand, you can make your own soup using low-sodium broth and fresh ingredients. To lower sodium intake, buy your vegetables fresh instead of from a can, and be sure to rinse all canned veggies to remove excess sodium before eating. A half-cup of freshly cooked carrots has only 45 mg of sodium and a cup of green beans has just 1 mg.
Cabot Sharp Light Natural Vermont Cheddar 50% Reduced Fat
Clearly we think Cabot’s doing something right, so what sets this specific cheese apart? Well it’s a reduced fat cheddar, which means it’s specifically made with low-fat milk to provide half the amount of fat as the standard cheddar cheese. Coming in at 70 calories per ounce instead of 110, and 4 grams of fat instead of 9, this may be your pick for a high quality, responsibly-made cheese, if you’re keeping a close eye on the calorie and fat count. The addition you may notice on the ingredient list here is vitamin A palmitate. Per Cabot’s website, this is a substance naturally found in milk, but lost when the fat content is reduced. The law mandates the addition of vitamin A to such products, and the term “palmitate” is associated with a fatty acid from plants which helps the vitamin A remain stable. Nothing sketchy here!
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Is Cheddar Cheese A Common Allergen
Yes. Cheddar cheese is made from cows milk, and cows milk is a common food allergen in young children, accounting for about one-fifth of all childhood food allergies.13 Research shows that the majority of children with cows milk allergy will outgrow it by age 6 and many babies with milder symptoms of milk protein allergy are able to successfully reintroduce cows milk as early as their first birthday, with the guidance of their doctors.1415
For those with children who are lactose intolerant, good news: cheddar cheese is usually tolerated by those with lactose intolerance, as it has low lactose content.16 17 However, aged cheeses often contain histamines, which may cause mild rashes in children who are sensitive to them.18
If you have a strong family history of milk allergy or suspect your baby may be allergic to dairy products, consult an allergist before introducing cheese of any kind. As with all allergens, start by serving a scant quantity on its own for the first couple of times, and if there is no adverse reaction, gradually increase the quantity over future servings.
What Can Mascarpone Cheese Be Used For
Just like cream cheese, Mascarpone can be added to both sweet and savory dishes, providing a backdrop of rich, creamy and velvety suave polished taste to a meal. Try in my Low Sodium Beef and Penne Instant Pot recipe.
Use it on the side with a bowl of fruit or berries. Spread on a cracker with any other tounge tickling topping. There is no reason not to use it anywhere you would regular cream cheese.
Recommended Reading: Where To Buy Vegan Ricotta Cheese
Other Factors To Consider
If eaten in moderation, quality cheeses can be enjoyed as part of a healthy, whole-food, plant-focused diet, Magryta says. But there are some factors you can keep in mind to improve the health of your cheese choices.
Magryta suggests keeping portion sizes small. Most cheeses are between 60 and 90 percent fat and have between 75 and 120 calories per ounce, she says. Aim to keep your serving size of cheese to 1.5 ounces or less of hard cheeses thats about the size of four dice or a third of a cup shredded or a half-cup portion size of cheeses like ricotta or cottage cheese.
Also, stick to just one serving a day and savor it. Remember, cheese is not a source of protein, it is more so a source of fat and sodium, Amy Shapiro, a registered dietitian and founder of Real Nutrition NYC. People tend to put a health halo on it since it doesnt contain many carbs, but that doesnt make it a free food. If you really love cheese, Shapiros favorite way to consume it is by making it the star of the show, when it is worth it instead of adding it as an extra to sandwiches, salads, omelets, and so on.
Great Value Medium Cheddar
Walmart’s generic brand cheddar is nearly identical in terms of the nutrition facts and ingredient list to the cheddar sold under Whole Foods’ generic brand 365. However, because it’s not a sharp cheddar, you may need more of it to feel that same cheesy satisfaction. If sourcing and ingredient specifics aren’t too important to you, this cheddar is a good, honest block of “what you see is what you get”.
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Health Benefits Of Cheese:
If youre trying to lose weight, knowing what healthy foods to include in your diet may not be easy. At The Slimming Clinic, were happy to give you these weight loss tips especially when it comes to cheese!
Cheese is an excellent source of protein and contains a special type of protein called casein. This is a milk protein which is rich in amino acids and is highly digestible. Cheese also contains an abundance of a protein called alpha casein which has an abundance of health benefits such as promoting lower blood pressure and increasing the absorption of minerals from the digestive tract.
Cheese is a well-known source of calcium and is one of the richest nutritional sources for it. Weight loss programs incorporate calcium in your weight loss diet since it is essential to bone health and has been found to help against diseases like osteoporosis. Its also been found to help heart health as it can help to reduce the risk of hypertension, which is a leading cause of heart disease.
Cheese is also rich in the following:
- Vitamin B12
- Riboflavin
- Vitamin A
- Vitamin K2
- Probiotics
The fat contents of cheese can be highly variable depending on the type of cheese. Cheese fat is highly complex and contains hundreds of different fatty acids. Its high in saturated fat but also provides a fair amount of monounsaturated fats. We have found our top four healthy cheeses with low calories and fat contents.
