Craving a cheesy Margherita pizza? Cheese is tasty and comforting, but if you're health-conscious, you might wonder if it's still okay to eat. Experts say cheese can be a good protein source, but it depends on the type you choose.
What to look for when choosing cheese
One thing that several experts agreed upon is that it is only wise to choose a particular kind of cheese after checking the labels.
Dr. Narendra K Shetty advises checking cheese labels for cholesterol, fat, calcium, and vitamin levels, especially for those on a weight-loss journey, to choose the best option for health goals.
He also recommends checking the manufacturing and expiry dates, nutritional composition, serving size, daily values, and additives for proper portion control and RDA.
Doctors recommend avoiding processed cheese and opting for craft cheese, which is healthier and free from emulsifiers, preservatives, and added salt. Celebrities like Kareena Kapoor also prefer craft cheese for its health benefits.
Nutritionist Mitushi Ajmera advises choosing cheese with 2% fat content and controlling portions based on fat or calories. To track protein intake, divide calories per 100 grams by protein grams on the label.
Can cheese aid weight loss?
To simply answer: yes, cheese can aid in weight loss as long as it is carefully selected.
Dr Karthigai Selvi A, head of clinical nutrition and dietetics at Gleneagles BGS Hospital, Kengeri, Bengaluru, explains, “The real secret to weight loss is choosing simple, unprocessed foods with lots of vegetables and fewer calories. Three servings of low-fat cheese with vegetables, required cereals, and reduced fat, combined with exercise, definitely aid weight loss.”
Cheese is nutritious, but overindulging can add up to calories. Experts suggest consuming approximately 1-3 servings per day to enjoy the benefits without the extra weight. However, the ideal portion depends on your daily calorie intake and health goals.
The best cheeses for a health-conscious diet
If you want to enjoy cheese without feeling guilty, here are some great options:
- Cottage Cheese – The simplest of them all and one that is most easily available. Cottage cheese is high in protein, low in fat, and great for muscle building.
- Mozzarella – Finally, some good news for pizza lovers (or maybe not, considering the refined flour in the crust)! Mozzarella has a lower sodium content than other cheeses and is a good source of calcium.
- Feta Cheese – It contains beneficial probiotics and pairs well with salads, but its sodium content could be a little high.
Who should stay away from cheese?
Experts say cheese doesn't need to be avoided entirely, but factors like processing, sodium, and fat content should be considered. Dr. Selvi A. advises those with heart issues, pregnant women, and people with IBS or lactose intolerance to limit or avoid certain cheeses due to health risks like high sodium, saturated fats, and potential Listeria in soft cheeses.
Smart ways to add cheese to your daily diet
Mitushi Ajmera recommends incorporating cheese as a snack to satisfy hunger and meet protein and calcium needs. It can also be added to salads or meals like paneer bhurji with roti or ricotta in pasta for a delicious, healthy boost.
Source: India Today
Bd-pratidin English/ Afia
