Do you have a favorite cheese or a favorite way of eating cheese? Share your thoughts in the comments below.
Cheese wouldn’t be the first food I’d think of for aiding weight loss. I’ve read many articles that link cheese with cardiovascular disease. The reason? Saturated fat can contribute to high cholesterol levels. According to Harvard Health, while some cheeses contain saturated fat and sodium, which, in excess, are bad for the ticker, a daily serving of cheese may be good for your heart. Sadly, they are not talking about the greasy grilled cheese sandwiches I love.
The explanation for potential cardiovascular benefits involves cheese production and fermentation, per The Harvard Heart Letter. “Some fermentation byproducts have health effects that may counteract the sodium and saturated fat found in cheese.” Several cheeses are fermented, meaning they contain live bacterial cultures (beneficial to the gut microbiome), and according to Healthline, they play a role in weight regulation. Healthline states that semi-hard cheeses may contain higher levels of probiotics than other types of cheeses. Look for “live and active cultures” on the label. Some cheeses high in probiotics are:
- Cheddar
- Mozzarella
- Gouda
- Feta
- Cottage cheese
- Parmesan
- Swiss
The belief that cheese is an unhealthy, high-calorie food stems from its often being consumed in less than healthy ways—on pizza with sausage or pepperoni, or cheeseburgers. The Journal of Nutrition also notes that saturated fat from meat is associated with higher rates of cardiovascular disease, while saturated fat from dairy is associated with lower rates. Cheese also contains nutrients that are beneficial for bone health.
In an article on Harvard Health Online, Debbie Krivitsky, director of nutrition at Massachusetts General Hospital Cardiovascular Disease Prevention Center, advises following the rule of thumb of only consuming 20 grams of saturated fat per day for the average 2,000 calorie diet, and no more than 3 grams of saturated fat per serving of foods (2 grams for those with heart disease or high cholesterol). Eat full-fat cheese in moderation. As Dr. Frank Hu of Harvard T.H. Chan School of Health suggests, “Find balance by choosing a combination of low-fat and full-fat options.”
More Tips
- Use full-fat cheese where the recipe calls for more flavor, a creamier texture, and the ability to melt smoothly (such as cheesecake or macaroni and cheese). Again, these dishes should be eaten in moderation. Full-fat cheese is higher in calories and saturated fat.
- Reduced-fat cheese has less fat and calories, and can be used in dishes like lasagna or sprinkled over dishes. Shredding the cheese will help it melt better.
- Use fat-free/nonfat cheese where texture doesn’t matter. It is better used in sauces, fillings, or mixed with foods like yogurt or other ingredients, because it might not melt as well.
- Adjust the fat and flavor in recipes. A Healthline tip is to mix full-fat and reduced-fat varieties in recipes.
- Avoid heavily processed cheeses, including American, spray cheeses, cheese packaged in cans or jars, as well as some pre-grated Parmesan and pre-shredded cheese. These products often contain preservatives, fillers, and artificial additives. Some products may have only a small percentage of real cheese.
- Munch in moderation. Enjoy rich, high-fat cheeses, like Brie, as an occasional treat.
- Get out your food scale. For a natural cheese snack, stick to a 1-ounce serving per day (the size of three stacked dice). In main dishes, a serving size is 1 cup (4-5 ounces, 1/2 cup as a side dish).
The Big Cheese: Cottage Cheese
While several cheeses can benefit a healthy weight loss program, there is one type of cheese that is always high on the list. Yes, you’ve guessed it. Cottage cheese has been a staple in weight loss diets for years.
Benefits
According to UCLA Health:
- Cottage cheese is packed with nutrients, including calcium, phosphorus, potassium, and vitamin B12.
- Plain cottage cheese doesn’t contain added sugars or saturated fat calories.
- It also has a high protein content (more per serving than eggs or yogurt). Casein, the protein in cottage cheese, is absorbed more slowly by the body, which helps regulate appetite. It also helps build muscle and can support better weight management over time.
- Plain cottage cheese helps manage blood sugar levels, prevent spikes in blood sugar, and maintain balanced energy levels.
Nutrition Tips
- Cottage cheese contains more lactose than hard cheese, so it isn’t a good choice if you’re lactose intolerant.
- Cottage cheese doesn’t contain fiber, so pair it with fiber-rich foods such as fruit or vegetables or on whole-grain bread.
- Full-fat cottage cheese keeps one full longer, but it is also higher in calories.
- Fat-free versions might sacrifice taste and texture.
- Check ingredient lists to avoid added sugar or artificial ingredients. Choose organic or minimally processed products.
How to Enjoy Cottage Cheese
- Topped with fresh fruit like berries.
- Cottage cheese dip with veggies.
- As a snack with pita chips.
- In lasagna and other pasta dishes.
- As a replacement for cream cheese on bagels or crackers.
- In smoothies.
Options You May Like
These products have fewer than four ingredients and contain live and active cultures.
- Good Culture Classic Simply Cottage Cheese, 16 oz Tub, $3.86, walmart.com. Good Culture is a hands-down favorite across the internet and is certified organic.
- Daisy Pure and Natural Cottage Cheese 4% Milkfat, 24 oz Tub, $3.94, walmart.com. Daisy is a popular, classic brand with only three ingredients.
- Nancy’s Organic Probiotic Lowfat Cottage Cheese, 16 oz, $5.49, wholefoodsmarket.com. Nancy’s Organic, while a pricier choice, is certified organic and another favorite.
What Other Cheeses Can Help with Weight Loss?
If you dislike the texture of cottage cheese (guilty), blending it in smoothies and dips can help, or you can try other cheeses such as:
Mozzarella is lower in sodium and calories than most other cheeses, according to Healthline, and contains bacteria that act as probiotics. Probiotics help improve gut health and promote a stronger immune system. It may also help reduce body fat. The caveat is that it can be high in sodium.
Try it in a Caprese salad with fresh tomatoes, basil leaves, and balsamic vinegar or a homemade Margherita pizza.
Feta (made from sheep or goat milk) has fewer calories than some cheeses, plus a sharp taste, so a little goes a long way.
Try it crumpled over salads. It’s yummy in Greek salads, teamed with tomatoes, cucumber, and olives.
Swiss Cheese is often recommended for individuals who need to monitor their salt intake and manage high blood pressure. It’s low in carbs, which, according to Healthline, makes it a good choice for those with diabetes or who are following a ketogenic diet.
Try it in sandwiches, quiche, omelets, or with roasted vegetables in a frittata.
A Recipe We Think You’ll Make on Repeat
Stuffed Pasta Shells
(Serves 8)
Ingredients
- 1 package (10 ounces) frozen chopped spinach, thawed
- 12 ounces low-fat cottage cheese
- 1 1/2 cups part-skim mozzarella cheese, shredded, divided
- 1 1/2 teaspoons dried oregano
- 1/4 teaspoon black pepper
- 1 (24-ounce) jar low-sodium spaghetti sauce
- 1 cup water
- 6 ounces large pasta shells, uncooked
Directions
Preheat oven to 375 degrees F. Lightly coat a 13x9x2-inch baking dish with cooking spray. Set aside.
Drain spinach in a sieve or colander over the sink or in a bowl. Press the spinach with a spoon to remove as much liquid as possible. Or squeeze out liquid with clean hands. Place spinach in a medium-sized bowl.
Add the cottage cheese, 1 cup of the mozzarella cheese, oregano, and pepper. Stir to mix thoroughly.
Pour half of the spaghetti sauce into a prepared baking dish. Add water and stir into the mix.
Spoon about three tablespoons of the cheese mixture into each uncooked pasta shell. Arrange in a single layer on the baking dish. Pour remaining sauce over top.
Sprinkle the sauce with the remaining 1/2 cup of mozzarella cheese. Cover tightly with foil.
Bake for 1 hour or until shells are tender. Let stand 10 minutes before serving.
(Adapted from MyPlate/USDA)
Do you have a favorite cheese or a favorite way of eating cheese? Share your thoughts in the comments below.
