Smoothy Slim
Smoothy Slim
Photo: William Fortunato
It's a good source of nutrients Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. According to U.S. Dairy, the overall nutritional profile of conventional, organic, and grass-fed dairy products is similar.
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »When it comes to cheese, people often say they love it so much they can’t live without it — but worry that it could cause heart disease or unwanted weight gain. The truth is that cheese is what’s known as a whole food. Whole foods are generally good for you, as long as you don’t eat too much of one thing. In this article, we’ll give you all the information you need to make healthy choices about eating cheese. Allergies and intolerances Some people avoid cheese due to conditions such as lactose intolerance or a milk allergy. Lactose intolerance Cheese contains lactose, a sugar that can’t be digested by lactose intolerant people because their bodies lack the enzyme that breaks it down. In these cases, eating lactose can lead to digestive problems including gas, bloating, and diarrhea. Fortunately, many firm, aged cheeses are low in lactose. Examples include Parmesan, Swiss, and cheddar. People with lactose intolerance may be able to tolerate these cheeses in small amounts. Some people can use lactase pills or drops to prevent symptoms, but it’s best to talk with a doctor before trying it. If you decide to try lactase supplements, a pharmacist or registered dietitian can help you get started. Milk allergy People who are allergic to milk are unable to eat cheese or other foods containing dairy. A milk allergy means that your body has an immune reaction to one or more proteins in milk, such as casein. Casein is one of the main proteins found in milk, and it’s also an ingredient in some soy-based cheeses. Milk allergy symptoms can appear early in life, before age 1 . While symptoms vary, it can be a life-threatening condition for some people. Types of cheese There are thousands of different varieties of cheeses made around the world. Many cheeses made in the United States use cow’s milk, but cheese can also be made from the milk of goats, sheep, and other animals. Whole milk. Whole milk cheeses are made from regular, unskimmed milk. They can be high in saturated fat, so people with cardiovascular disease or high cholesterol may choose to limit their intake. Whole milk cheeses are made from regular, unskimmed milk. They can be high in saturated fat, so people with cardiovascular disease or high cholesterol may choose to limit their intake. Low-fat and reduced-fat. In the United States, cheeses labelled “low-fat” must contain 3 grams of fat or less per serving. A “reduced-fat” cheese has at least 25 percent less fat than the regular version of the cheese. In the United States, cheeses labelled “low-fat” must contain or less per serving. A “reduced-fat” cheese has at least 25 percent less fat than the regular version of the cheese. Aged. Aged cheeses include cheddar, Parmesan, and Swiss. They are firm in texture, and some can be high in salt. Aged cheeses are stored before they are ready to sell, so they have time to mature. The aging process tends to create stronger flavors.
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Learn More »Aged cheeses include cheddar, Parmesan, and Swiss. They are firm in texture, and some can be high in salt. Aged cheeses are stored before they are ready to sell, so they have time to mature. The aging process tends to create stronger flavors. Fresh. Fresh cheeses such as ricotta and cottage cheese are generally high in moisture and soft in texture. They’re ready to be eaten quickly, without needing time to age, so they are known as “fresh” cheeses. “Cheeses” that aren’t really cheese You might be surprised to learn that some foods that we commonly refer to as cheese, are not actually cheese. Processed. Processed cheese products like American cheese are made by mixing a cheese with other cheeses or dairy products. Other ingredients may be added in small amounts to enhance flavor, texture, or storage time. While they are made with cheese, they are actually called “pasteurized process cheese food.” Processed options tend to be higher in sodium than other cheeses. Processed cheese products like American cheese are made by mixing a cheese with other cheeses or dairy products. Other ingredients may be added in small amounts to enhance flavor, texture, or storage time. While they are made with cheese, they are actually called “pasteurized process cheese food.” Processed options tend to be higher in sodium than other cheeses. Non-dairy. Non-dairy cheeses are made from plant-based ingredients, like nuts, soy, and coconut. A 2021 Spanish study of store-bought vegan cheeses recommended opting for cashew-based and tofu-based products. Coconut-based cheeses, although popular, are highly processed and much less nutritious. Nutrition facts Nutrition profiles vary widely from one type of cheese to the next. For example, mozzarella contains 85 calories and 6.3 grams of fat per ounce. Compare that to Brie, which has 95 calories and 7.9 grams of fat per ounce, and cheddar, which has 114 calories and 9.4 grams of fat. If you want to stick with lower-calorie cheeses, try part-skim mozzarella, Swiss cheese, and feta cheese. If sodium is a concern, try Swiss, which contains only 53 milligrams per ounce. You may want to avoid feta, which has 323 milligrams of sodium per ounce. In general, sodium is higher in harder cheeses, as they require more salt in the aging process. But you can look for lower-sodium varieties of your favorite cheeses. Brie (1 ounce, or 28 grams) Illustration by Ruth Basagoitia Calories: 95
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