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Video: Which Cheese To Choose
Cheese is one of the most controversial foods around. Healthy lifestyle adherents often avoid it, due to the high content of potassium and lactose, high fat content and calorie content. On the other hand, cheese is rich in proteins, calcium, a huge amount of vitamins and probiotics, which are important for the health of the body. In our article, we sorted out all the controversies regarding cheese and told how much and what kind of cheese to eat in order to get the most out of the health benefits.
Why shouldn't you be afraid of cheese?
Let's start with potassium. An overabundance of this element (hyperkalymia) really has a number of unpleasant consequences for the body. But the likelihood that you will develop hyperkalymia by eating cheese is extremely small. Most cheeses contain between 10% and 25% of the daily value of potassium per 100 g (bananas, for example, have a lot more), so this is definitely not a reason to exclude cheese from the diet. In terms of calories, mozzarella, feta or parmesan are not much higher in calories than avocado or salmon, which we are not afraid to add to our diet. Any food you eat should be within your daily calorie intake. If this does not happen, you are not in danger of gaining weight.
Which cheese to choose?
Dietitians and nutritionists recommend choosing cheeses made from sheep or goat milk for several reasons. First, they are free of lactose, which is one of the most common food allergens. In addition, the benefits of lactose for the body of an adult are still in great doubt, so even those who do not suffer from allergies, experts do not recommend overusing lactose-containing foods. Secondly, from the point of view of proper nutrition and weight loss, goat cheese is much healthier than cow cheese: it is low in calories and contains just a record amount of protein. It is also rich in potassium, calcium, magnesium, virtually all B vitamins, vitamin C and probiotics, making it a great addition to a healthy diet.
If goat cheese is still not to your taste (and it has a rather specific taste), this does not mean that you will have to say goodbye to cheese forever. Just choose certain types of cheese and don't eat too much of them. Parmesan is one of the leaders in useful properties. This is a real storehouse of calcium and phosphorus, it is high in protein and low in fat, and while the cheese is aged (24-36 months), its composition greatly decreases the lactose content.
Another healthy cheese is mozzarella. If you are afraid of a high potassium content, this is your option, because 100 g of the product accounts for less than 10% of the daily value of the mineral, but mozzarella is rich in protein, calcium, B vitamins and probiotic.
The top three are closed by Greek feta cheese. Here you will find calcium, potassium, sodium, zinc, riboflavin, B vitamins, vitamin B and R. R. By the way, it is made from both cow's and goat's milk - rather choose your option and add feta to the salad. It is delicious and very healthy.
Blue cheese: benefits and harms
Another important question that always arises when discussing the benefits and harms of cheese: is it possible to eat moldy cheese? The answer from the experts is yes, but there are several rules. Blue cheese has not only an exquisite taste and aroma, but also a number of beneficial properties for the body. Among them - support for the health of the cardiovascular system, anti-inflammatory effect, stabilization of the nervous system and prevention of gastrointestinal diseases. But if you abuse cheese, you run the risk of developing intestinal problems, dysbiosis and a strong excess of potassium in the body. To prevent this from happening, the amount of blue cheese eaten should not exceed 30 g per day.
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