Healthiest Cheese Choices for Performance Support

We know what you’re thinking: “Isn’t cheese loaded Calories And Fat? And while the answer is yes, cheese can be rich in calories and fat from dairy, but it’s also a food that can be part of your diet. balanced diet.

When it comes to choosing cheese, you simply want to stroll through the processed option blocks and plastic-wrapped slices of America and go for the options that offer some extra body benefits for every delicious bite.

Given that the average Americans consume approximately 37 pounds of cheese annually, according to 2017 data from the US Department of AgricultureYou may also learn more about getting the most from every ounce and how to include performance-enhancing cheese in your plate. Here’s what to know about choosing the healthiest cheese and the benefits of doing so.

How is cheese made?

Cheese is made from milk, salt and “good” bacteria that lead to fermentation and enzyme rennet, according to National Dairy Council. Each cheese maker may add additional ingredients and has a different method of aging, thus varying cheese nutrition information, flavors, and textures.

Three main processing details affect these cheese traits:

  • Milk type: CMistakes cow’s milk on the buttery and rich side; Goat’s milk is sharp and pungent. Sheep’s milk is nutty and light
  • Place of manufacture: Weather patterns, an animal’s diet, timing of milking, and more influence the flavor of the final cheese
  • consistency: MMoisture (the humidity of the aging environment) and the aging process itself affect the texture of the cheese.

    There are six main categories of cheese:

    • Difficult: Bigin Gouda, Old Cheddar Cheese, Asiago, Grana Padano, Manchego, Parmigiano-Reggiano, Pecorino
    • semi-solid: Colby, Gouda, Gruyere, Havarti, Light Cheddar
    • white mold: Brie, Camembert
    • blue mold: Gorgonzola, Stilton, Roquefort
    • Fresh: Burrata, cream cheese, feta cheese, fresh mozzarella
    • goat: Blue goat, chevre, wild goat

      What are the health benefits of cheese?

      Eating cheese offers some advantages to your health:

        Plus, there’s a fun factor that comes with eating cheese, considering how delicious it is, says Michelle Heymann, R.D., a registered dietitian at Simple weight loss solutions in New York City.

        What to look for in healthy cheese

        Overall, you’ll achieve maximum satisfaction and nutrition per bite by choosing any real cheese. Those are 100 percent made Grass-fed milk They often contain more than one specific type of Omega-3 fatty acids It’s called conjugated linoleic acid (CLA). It may be consuming enough of these healthy fats Reduced risk of cardiovascular diseaseSays Frances Largeman Roth, RDNDobbs Ferry, a New York-based nutrition expert and author of juice plan.

        Most cheeses average around 100 . Calories per ounce – which means it’s pretty calorie denseProvides a lot of energy for a small amount of food. This is good for cyclists, considering you need calories for energy to beat them long trips.

        sodium It is also a nutrient to watch for in cheese, as many varieties can contain salt. Hyman suggests aiming for less than 200 milligrams of sodium if you’ve been diagnosed with or have a family history of high blood pressure. (Some types of cheese contain more than twice this amount per serving.) electrified It’s not a bad idea to eat some sodium, though, especially if you’re riding a lot of sweat.

        Finally, in general, you want to monitor your intake of saturated fat, which you’ll find in many types of cheese. Excessive intake of saturated fats can increase bad cholesterol and potentially harm heart health. The American Heart Association She recommends keeping your saturated fat intake at 5 to 6 percent of your daily calories.

        Otherwise, stock up on one or all of your healthy cheese options while your next supermarket run.

        5 of the Healthiest Cheeses to Buy

        Product-specific nutrition information for these cheeses may vary, depending on brand, aging, and more, so keep this information in mind. macronutrients and micronutrient estimates from USDA FoodData Central as a general guide.

        Cheese has a high protein content

        Remarkably versatile – try it in everything from lasagna casserole to smoothies to parfait – cottage cheese tops the Formag competition for muscle building strength.

        Nutrition Facts For every 1/2 cup serving 2% cottage cheese:

        • Calories: 92
        • Fat: 3 grams (1 gram of saturated fat)
        • Protein: 12 grams
        • Carbs: 5 grams
        • Sodium: 348 mg
        • Sugars: 4.5 grams
        • Calcium: 125 mg

          Lowest saturated fat: Mozzarella cheese

          Besides cheese, this authority star and Pizza The hero is ranked lowest in Saturated fat If you choose to serve it still rich in flavor, Hyman says.

          Nutrition Facts Per 1 ounce of partially skimmed mozzarella cheese:

          • Calories: 72
          • Fat: 4.5 grams (3 grams of saturated fat)
          • Protein: 7 grams
          • Carbs: 1 g
          • Sodium: 348 mg
          • Sugars: 0.5 g
          • Calcium: 222 mg

            High in calcium: Parmesan cheese

            A little Parmesan cheese goes a long way, especially if you’re looking for long-lived cheeses. It offers plenty of nutty flavor per bite, plus plenty of Calcium.

            Nutrition Facts For a 1-ounce serving of Parmesan cheese:

            • Calories: 111
            • Fat: 7 grams (4 grams saturated fat)
            • Protein: 10 g
            • Carbs: 1 g
            • Sodium: 335 mg
            • Sugars: 0 g
            • Calcium: 335 mg

              Least in lactose: goat cheese

              Goat cheese contains A2 protein, which is a form of milk protein Which may lead to less digestive distress than the casein naturally found in cow’s milk. (More and more A2 cow’s milk is entering the market, but this is the exception rather than the rule.)

              Nutrition Facts For 1 ounce of soft goat cheese:

              • Calories: 75
              • Fat: 6 grams (4 grams saturated fat)
              • Protein: 5 grams
              • Carbohydrates: 0 grams
              • Sodium: 130 mg
              • Sugars: 0 g
              • Calcium: 40 mg

                Lowest in sodium: Swiss

                Nope, it’s not just because of the holes! Ounce for ounce, the Swiss ranks as the healthiest cheese if you keep an eye on it Sodium intake.

                Nutrition Facts For 1 ounce of Swiss cheese:

                • Calories: 111
                • Fat: 9 grams (5 grams saturated fat)
                • Protein: 8 grams
                • Carbohydrates: 0 grams
                • Sodium: 53 mg
                • Sugars: 0 g
                • Calcium: 252 mg

                  How to add cheese to a healthy diet

                  Present USDA Dietary Guidelines for Americans We suggest adults ages 19 to 59 eat 3 equivalent cups of dairy per day, regardless of the total calories in your daily diet.

                  However, this does not mean that the guidelines recommend all dairy The rewards come from the cheese. The equivalent of one cup of cheese is listed as 1.5 ounces of natural cheese,” Hyman says. “Guidelines mostly recommend fat-free or low-fat dairy options.”

                  In addition to cheese and milk, Yogurt And Soy milk It’s also the equivalent of dairy, so make sure you mix things up and stick to no more than one serving of this healthiest cheese per day.

                  “One serving a day can definitely fit in with Healthy food Largeman Roth says. “Cheese is so delicious, you don’t need much to add a boost to the meal.”

                  Here’s how to include these healthy cheeses as part of your meal plan:

                  • Add slices to the cheese board along with fruit, nuts, jam, mustard, olives and crackers
                  • Use cheese to garnish pasta, salad, soup, or as a topping for vegetable-laden pizza
                  • Pair a wedge with a piece of fruit for a snack
                  • Make a lunch box with cheese cubes, whole-grain crackers, hummus and crudites
                  • Stir crumbled cheese into a frittata or egg scramble
                  • Put a layer of cheese inside a whole grain sandwich
                  • Mix a spoonful of cottage cheese into a smoothie or add marinara sauce to enjoy with pasta

                    Is there anyone who does not eat cheese?

                    Some people are allergic to a protein in dairy products called . casein. A typical reaction includes rash, acne, headache, sinus congestion, and ignite. If this sounds like you, talk to your doctor about a possible allergy.

                    Of course those who have lactose intoleranceYou also want to avoid some types of cheese. Lactose intolerance refers to a time when the body has difficulty breaking down or digesting the lactose in a dairy product. This tends to excite more Digestive problems After eating dairy products, including bloating, gas and diarrhea.

                    If you really love cheese but have been diagnosed or think you may have lactose intolerance, listen up: “Certain types of cheese may be tolerated in varying amounts depending on the individual because they contain less lactose than others,” Hyman explains.

                    for example, “aged cheese “It has much less lactose, so a lot of people who can’t tolerate liquid milk or soft cheese can eat aged cheese, like cheddar, without any problem,” Largeman-Roth says.

                    Bottom line is the healthiest cheese for cyclists

                    While full-fat dairy products, including cheese, can be high in saturated fat and sodium, they provide enough positive qualities to get a spot on your plate, at least in moderation. Aim for 1 serving per day, equivalent to 1.5 ounces of hard cheese, 1/2 cup of ricotta cheese, or 1/2 cup of cottage cheese, and pair it with High-fiber carbohydrates To boost the filling factor and aid in digestion.

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