Can Cheese Be Good For You?

Are you cheesy for cheese? Most Americans have a special relationship with this delicious, melt-in-your-mouth goodness. From mozzarella pizza to creamy queso, and even the rise in popularity of cheese charcuterie boards – pretty much everyone can agree that cheese is one of the most delicious foods on the planet. Even vegans are finding a way to craft cheese out of milk substitutes.

But is cheese considered healthy? What type of cheese is better for you? Let’s take a deep dive into what cheese is and the benefits of eating high-quality cheeses. 

What is Cheese and its Health Benefits

Cheese is mainly known for being made from cows’ milk, but other mammals like sheep, goats, buffalo, and even camels produce milk for human consumption worldwide. The primary chemical process for turning milk into cheese can happen naturally when the milk goes past its expiration date. Bacteria grow rapidly in expired milk, feeding on the sugar in the milk, known as lactose. The bacteria produces lactic acid as a byproduct, which causes the protein casein to lump together. We call this curdling. The curdles turn into cheese once the whey is removed. Finally, the curdles are then molded and aged, though how long cheese is aged will depend on the variety. 

The nutrition you can get from cheese is very dependent on the type of cheese you eat and how much you eat. Overall, most cheeses are a great source of protein, as well as fat and calcium. It also has many vitamins A and B-12, along with zinc, phosphorus, and riboflavin. 

Sourcing and Ingredient List Matter

The key to finding healthier cheeses is to look at the sourcing and the ingredient list. Just like every other food, your ingredient quality matters. Processed cheeses tend to be higher in sodium and contain not-so-wonderful ingredients like saturated vegetable oils, food colorings, and other artificial ingredients. 

One of my go-to rules as a dietitian is to eat simply, with minimally processed foods. For cheese, this would mean looking on the ingredient list and, if possible, opting for grass-fed, hormone and antibiotic-free cheeses. Milk from grass-fed cows has more beta-carotene, omega-3 fatty acids, as well as conjugated linoleic acid (a healthy omega-6). 

Cow vs. Sheep vs. Goat? 

When deciding between goat, cow, or sheep cheese, your choice will depend largely on your personal preference and whether or not you have a lactose allergy or sensitivity. There is some evidence that shows sheep and goat cheese can be easier to digest if you do have a lactose sensitivity. That’s because sheep and goat milk have a higher amount of a specific protein that research shows are less reactive to lactose sensitivity.  

Which cheese is the best?

Since cheese is more of a flavorful addition to a dish, opting for a rich full-fat cheese is still the better choice than low-fat cheese. By opting for full-fat cheese, you optimize the flavor, the satiation, nutrients, and your overall satisfaction when eating the meal. It also tends to be the better option if you’re trying to lose weight, since it’s much more likely to keep you satisfied between meals and better balances your blood sugar, too. At Snap Kitchen, we only cook with  full-fat cheese since we know it will make for the most nutrient-dense, satisfying meal addition!

What are some examples of good-for-you cheeses?

While every high-quality cheese option has it’s benefits, some of our favorites are goat cheese, feta cheese, full-fat cottage cheese, ricotta. 

Cottage cheese can be delightful for breakfast with fruit and a drizzle of honey. You can also have a more savory cottage cheese dish by mixing in chives, scallion greens, salt & pepper, and eating with chopped veggies. 

Ricotta pairs well with fruit and honey, similar to cottage cheese, but you can also add it to any veggie dish to give it a creamier texture and taste. 

Feta has a very sharp and tangy taste that works well by crumbling and enjoying in a salad and other side dishes. 

Goat cheese is our favorite to have with salads and snack on with crackers topped with our favorite seasoning blend.

What’s your favorite type of cheese? Tell us in the comments!