How healthy is your cheese?

Here's a list of a few common types of cheese and how healthy they are.

Cheese is a dairy product made from the milk of either cow, buffalo, goat or sheep. It is a good source of protein and calcium but it is high in saturated fats (bad fats) too. Cheese is quite popular around the world and is used in a variety of dishes ranging from pastas, pizzas, sandwiches, etc. It has made inroads in Indian cuisine as well and cheese dosa, cheese pav bhaji are not uncommon dishes these days. In some countries, it is a tradition to consume a piece of cheese after meals; this forms an alkaline film around the teeth and prevents it from decay. There are various types of cheese, the most common ones are 'fresh' and 'processed'.

Fresh cheese is uncooked, soft, creamy and white in colour. It cannot be stored for a very long time and has a very mild and delicate taste. Fresh cheese that is commonly found in India includes -- fresh mozzarella, cream cheese, ricotta cheese and cottage cheese. Let's take a look at their health quotient.

Fresh mozzarella: This type of cheese is mostly used in pizzas. 30 grams of mozzarella cheese made from skimmed milk contains 72 calories, 7 grams of protein, 1 gram of carbohydrate and 183 milligrams of calcium, thus making it a good source of protein for strong bones and teeth. But 30 grams of mozzarella cheese made from whole milk or double fat milk contains 8 grams fat, thus also increasing the overall calorie count.

Cottage cheese: Most commonly known as 'paneer' in India, it has a lumpy texture and it is white in colour. It is a very versatile ingredient as it can be used in both sweet and savoury preparations. 1 serving or 30 grams of cottage cheese made from cow's milk contains 100 calories, 7 grams protein and 7 grams of fat too. Cottage cheese made from skimmed milk contains lesser fat and calories. It is an excellent post-workout food due to its high casein (protein) content that helps the muscles to relax.

Cream cheese: It has a creamy spread-like texture and it usually contains lesser calcium and protein as compared to other types of cheese. It also contains higher amounts of saturated fat which is believed to increase the risk of diabetes, cholesterol levels and cardiovascular disease. One should always opt for low-fat cream cheese and eat it in limited amounts. People who want to lose weight should avoid it.

Ricotta cheese: Another cheese which is used in piazzas and is mostly referred as a by-product of mozzarella cheese. It is believed that ricotta cheese is mostly made from whey rather than whole milk and thus contains lesser amounts of saturated fats. A true sign of real and fresh ricotta cheese is, it contains moisture (due to the presence of whey) and it is slightly grainy in texture too (similar to cottage cheese).

Processed cheese has the longest shelf life, it is made from normal cheese but has added preservatives, salt, food colourings thus making it an unhealthy option and should be used in moderation. It has high levels of sodium thus making it unsuitable for people with high blood pressure, diabetes and cardiovascular disease.

Always opt for skimmed milk, low-fat cheese which is a good source of protein and helps in weight loss too rather than whole milk, high-fat cheese which increases the risk of bad cholesterol and poor heart health.

You may also like to read:

• Paneer VS Cheese Which is healthier?
• Cheese and other milk products great for boosting your oral health!
• Did you know these health benefits of paneer or cottage cheese?

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