Even though cheese is considered a “diet don’t” if you eat the right kind and eat it in moderation cheese can be a high protein part of your daily digestion!
1. Cottage Cheese
Although it may not be the first one that comes to mind when you think about healthy cheese, cottage cheese tops the list. It’s recommended by many health professionals because of its high protein content. Half a cup of low-fat cottage cheese contains 14 grams of protein.
And a 2016 article published in Nutrients indicates cottage cheese has the highest casein-to-whey ratio of any cheese. (Casein and whey are the two proteins found in dairy products.) Cottage cheese can be enjoyed alone, with fruit or used in savory dishes like lasagna.
Quark may be something you’ve recently seen in the yogurt aisle, but it’s actually a soft fermented cheese that’s common in European countries. It’s also known for its high protein and low lactose content. Quark is usually sold in six-ounce containers and has 17 grams of protein and 20 percent of your daily recommended amount of calcium.
The U.S. National Library of Medicine recommends quark as a low-lactose option for those with lactose intolerance. You can substitute quark for sour cream for a higher-protein alternative or serve it with fresh fruit.
3. Ricotta Cheese
Ricotta cheese is a traditionally Italian cheese that’s sometimes called “whey cheese” because it’s made of whey left over from the cheese-making process. It can be used in baking, as a spread on a baguette or served with fruit and honey.
Also popular in traditional Italian dishes like manicotti and lasagna, ricotta has one of the lowest sodium contents of any cheese. The University of California San Francisco lists ricotta as a good lower-sodium choice for a cheese. The U.S. Department of Agriculture lists part-skim ricotta cheese as containing approximately 60 milligrams of sodium per quarter-cup. In comparison, one mozzarella string cheese packs 210 milligrams of sodium.
The next time you’re choosing cheese for a sandwich, do your gut a favor and grab a slice of Swiss. Swiss cheese is one of the most popular fermented cheeses and has an unmistakeable appearance. The fermentation process produces carbon dioxide, which causes the holes to form in Swiss cheese, according to 2015 research published in BioMed Research International.
Fermented cheeses like Swiss contain probiotic bacteria that are beneficial to our health. A 2016 article published in Scientific Reports indicates the bacteria in Swiss cheese may be helpful in reducing inflammation in the body.
Mozzarella cheese comes in many forms, including fresh, shredded and part skim. Known for its high calcium content, mozzarella contains 333 milligrams of calcium in a single 1.5-ounce serving, according to the National Institutes of Health. And calcium is important in the building and maintenance of strong bones.
The daily recommended amount of calcium is 1,000 milligrams for adults over 18 and 1,300 milligrams for children. One serving of mozzarella cheese will give you 33 percent of your daily value of calcium. Mozzarella cheese is an obvious choice on a pizza, but try adding it to your pasta dishes or alongside fresh fruits and veggies for a daytime snack.
If you love a good Greek salad, chances are you love feta cheese. And because feta is considered a low-lactose cheese, if you’re lactose intolerant, feta may be one to try. In fact, the University of Wisconsin Health recommends feta as a lower-lactose alternative to fresh or soft cheeses.
Feta is also a great choice if you’re looking for a cheese that’s lower in fat. A 2016 article published in Food and Nutrition Research indicates that a high consumption of cheese, particularly lower-fat cheeses, reduces the risk of stroke and coronary heart disease. Keep servings sizes appropriate and add some feta to your next salad.
Parmigiano-Reggiano, often referred to as just Parmesan, is a treasure trove of nutrients. An extensive 2017 review article published in Food Technology and Biotechnology called Parmigiano-Reggiano a functional food — one that promotes health and may reduce the risk of chronic disease. That’s largely due to the compounds in the cheese that may reduce blood pressure.
In addition, Parmesan is also high in calcium. Eating foods high in calcium is essential for preventing osteoporosis. You can shred it, shave it or slice it and toss on top of your favorite pasta dishes, stir into a risotto or add to a cheese platter with crackers and fruit.
|Source: Healthy Cheese? Yep! Here Are the 10 Best Options | LIVESTRONG.COM|