Cheese: what you need to know

Cheese is a healthy protein, calcium and fat source. Somtimes we crave sugar and we add it to salad or sandwich wrap. But not all cheeses are equal as saturated fat content can vary. So let us know the best and worst cheeses sources.

So let us start with the lowesr calorie cheese which is mazorella. A single serving of part skim cheese provides 86 calories, 7 grams of protein and 6 grams of fat. You can add this cheese easily to recipes.

Parmesan is another healthy choice of cheese a tablespoon of shredded Parmesan cheese (from a hard block) provides just 20 calories and 2 grams of protein.

A single one-ounce serving of Swiss cheese provides just over 100 calories and just under 8 grams of fat.

· A single serving of cheddar cheese provides 114 calories, 7 grams of protein and 9 grams of fat.

· A single serving of blue cheese provides 100 calories, 6 grams of protein and 8 grams of fat

· A single serving of American cheese (pasteurized and processed) provides 94 calories, 5 grams of protein and 7 grams of fat. But American cheese calories can be tricky to calculate. Many cheese "singles" are less than one ounce and are likely to provide closer to 71 calories.

Unhealthiest Cheese Options:

Worst cheese options are the processed one so let us know that main

· Cheese singles. Many individually-wrapped, processed American singles are not actually cheese, but a cheese-like product that contains oil and other ingredients.

· Cheese spray. Cheese that comes in a can is only part cheese. If you check the ingredients label on your favorite canned cheese, you'll probably see that it contains oils and other additives.

· Cheese dips. Many jarred cheese products are made by combining cheese and other ingredients like oil and artificial flavors to make them creamy and spicy.

Health Benefits and Drawbacks

Even cheese contain some saturated fatty acids but they are still good choice of protein and calcium. Caclium is really important for maintaining healthy weight and bone strength.

But you still need to be careful about saturated fatty acid intake and lower it to less than 7%. Even some studies have shown that cheeses may lower cholesterol level.

You need to be careful about sodium intake if your are hypertensive or you need to restrict your salt intake as some types of cheeses like feta contains salt.

Cheese Calories and Weight Loss

If you are on a weight loss diet you need to be careful about portion size as one serving is about one ounce or one slice. It is easy to get overconsumed so be careful about your intake.

Be careful about low-fat cheese as they may have more creamy taste than whole fat cheese do and you will end up with more calories and then weight gain.

Be careful about pairing cheese with vegetables and other healthy choices rather than pairing it with crackers or drinking this can make cheese a worse option.

Dont forget that moderation of cheese intake is the key to lower saturated fatty acids intake.

Sources:

https://www.verywellfit.com/cheese-nutrition-facts-calories-and-health-benefits-4117668?utm_campaign=livinghealthy&utm_medium=email&utm_source=cn_nl&utm_content=16197927&utm_term=list_gl_ot_vft-default

https://www.medicalnewstoday.com/articles/299147.php