Find out which are the best cheeses to keep in your diet

Cheese is part of most people’s diet. There are several types that can be consumed as appetizers, snacks or as ingredients of good dishes.

But it is also a fact that most people who are concerned about following a healthy diet avoid this type of food. “The consumption of cheese is closely associated with the consumption of a higher fat and calorie content by the majority of the population, since this food is often present in more caloric preparations (lasagna, pizza, gratins, etc.)”, he comments. Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo.

The professional explains that cheeses are made from animal milk (cow, goat, buffalo) and have different concentrations of proteins and fats.

“In general, yellower cheeses have a higher amount of saturated fat and cholesterol, however, this is not a rule. In this way, the excessive consumption of these foods can bring harm to health, such as an increase in ‘bad cholesterol’ (LDL-Cholesterol) and contribute to the development of cardiovascular diseases. Gorgonzola, brie and roquefort cheese, for example, despite not being so yellow, are rich in fat and cholesterol”, he says.

Another characteristic of cheeses, according to Pâmela, is their protein profile, which, if consumed in excess, can be associated with allergies and hypersensitivities (rhinitis, gastritis, sinusitis, etc.). “Currently there is a great concern about the consumption of lactose, when we talk about milk and its derivatives, however, the protein profile of these foods can also bring harm, when consumed in excess. Unlike the fat content, proteins are present in white and yellow cheeses”, he says.

Ranking of healthy cheeses

Cheeses are sources of calcium, however, they are poor in minerals essential for calcium metabolism, such as magnesium. “For this reason, their consumption must be associated with the consumption of foods that are sources of these minerals (vegetables, vegetables, whole grains, nuts, etc.)”, highlights Pâmela.

In this way, cheeses, emphasizes the nutritionist, as well as most foods, when consumed in excess in the diet, become unhealthy options. “However, when consumed in a balanced way, they can be part of a healthy diet, as long as the person always opts for the lower-fat options”, she says.

Below you know the characteristics of the main cheeses, in order from the lightest to the most fatty, according to nutritionist Pâmela.

1. Cottage: suitable for practitioners of physical activities

It has a creamy texture, mild and slightly acidic flavor. “It’s on the list of options with the lowest fat and cholesterol content. It is rich in protein and calcium. This type of cheese is rich in proteins (whey proteins) present in the Whey Protein supplement, thus, this type of cheese is indicated for practitioners of physical activity”, explains Pâmela.

According to the nutritionist, Cottage is a good option for pâtés with herbs (oregano, basil, rosemary), to accompany fruits and jellies.

2. Ricotta: option for balanced diets

It has a light, grainy texture and a mild flavor. “Source of protein and calcium (however, this mineral is in lesser amounts when compared to other cheeses). It has lower levels of fat and cholesterol when compared to Minas cheese – thus being an option for balanced diets. It also has a lower sodium content”, says Pâmela.

According to the nutritionist, Ricotta cheese is a good option for pâtés with herbs (oregano, basil, rosemary), to accompany salads, sandwiches and jellies.

3. Minas cheese: ideal to add to salads and sandwiches

With soft consistency and mild flavor, it has high humidity. “It is very much associated with diets, however, it has higher levels of fat and cholesterol than ricotta and cottage cheese”, says Pâmela.

According to the nutritionist, there are light and low-fat versions of Minas cheese that are healthier compared to the original version. “It is a source of protein, calcium and phosphorus”, she adds.

This type of cheese is a good option for salads and sandwiches, according to Pâmela.

4. Mozzarella: source of protein and calcium

It has a smooth texture and slightly mild flavor. “It has a higher fat and cholesterol content than cottage and ricotta cheeses. Its light version is the most indicated due to the reduction of fat levels. Its consumption should be moderate. It is a source of protein and calcium”, explains Pâmela.

According to the nutritionist, cheese goes well with sandwiches and salads.

5. Buffalo mozzarella: higher concentration of calcium and proteins

It has a fibrous and elastic texture, a slightly mild flavor and a variable color from yellow to white. “It has higher concentrations of calcium and proteins, and lower levels of saturated fat and cholesterol, when compared to cheeses made with milk and cow”, explains Pâmela.

According to the nutritionist, it combines with sandwiches, salads and snacks.

6. Dish: high sodium content

It has a soft texture, strong yellow color and mild flavor. “It has a higher fat and cholesterol content when compared to mozzarella, cottage and ricotta. It has a high sodium content. Its consumption should be moderate”, says Pâmela.

“Watch out for the presence of artificial coloring in this type of cheese, these substances can cause hypersensitivity”, warns the nutritionist.

Prato cheese is mainly used in sandwiches, according to Pâmela.

7. Provolone: ​​high concentrations of fat and cholesterol

It has a hard dough and sharp flavor and golden yellow color. “It has high concentrations of calcium and proteins and high concentrations of fat and cholesterol”, highlights Pâmela.

This type of cheese is usually eaten as a snack.

8. Gouda: strong flavor and high in sodium

It has a firm, smooth texture and a slightly accentuated flavor (reminiscent of hazelnut). “It has a higher fat and cholesterol content when compared to mozzarella, cottage and ricotta. It has a high sodium content. Its consumption should be moderate”, explains Pâmela.

According to the nutritionist, Gouda goes well with sandwiches and snacks.

9. Brie: great with snacks

It has a soft texture, a mild, slightly oily flavor, and is covered in whitish mold produced by fungi. “It has high levels of fat and cholesterol and should be consumed in moderation. It is a source of protein and calcium”, says Pâmela.

According to the nutritionist, Brie can be consumed with jellies and in the form of snacks with cherry tomatoes.

10. Emmenthal: ideal for winter recipes

It has elastic texture with holes of varying sizes, spicy flavor, not too strong. “It has a higher fat and cholesterol content when compared to mozzarella, cottage and ricotta. It has a high sodium content. Its consumption should be moderate”, highlights Pâmela.

According to the nutritionist, cheese is usually consumed in fondues, soups, gratins.

11. Gorgonzola: strong flavor and difficult to digest

It has a creamy texture and strong flavor. “It has difficult digestion and high levels of fat and cholesterol. It has fungi in its composition. It is a source of protein, but has a lower calcium content when compared to other cheeses”, highlights Pâmela.

According to the nutritionist, cheese is usually consumed in sauces and in the form of snacks.

12. Roquefort: highly caloric

Cheese made from goat’s milk, it has a strong and saltier flavor, and molds from the bacterium Penicillium roqueforti. “It’s a caloric cheese with a high content of fat, cholesterol and sodium”, explains Pâmela.

According to the nutritionist, it is usually consumed in sauces, toast and snacks.

13. Parmesan: high in saturated fat and cholesterol

It has a granular texture, low humidity and a strong flavor. “It has a high content of saturated fats and cholesterol, so its consumption should be moderate”, says Pâmela.

According to the nutritionist, this type of cheese is a source of protein and calcium and has a greater amount of fat-soluble vitamins when compared to ricotta and cottage cheese. It is usually consumed in soups, salads and finishing dishes.

How to choose the healthiest cheeses?

Faced with so many options, the question arises: how to make a good choice?

Pâmela points out that the color of the cheese does not always indicate whether it has a lower or higher fat content. “Because brie, roquefort and gorgonzola cheeses, for example, are light, but have a high fat content,” she says.

To choose a good cheese, the nutritionist always suggests looking at the nutritional table. “You need to check the fat and sodium content, not just the calories. Consume those with lower contents. Examples: Cottage, Minas, Ricotta. And remember: avoid excess cheese (both the healthiest and the least healthy)”, highlights Pâmela.

Now you know the best cheese options to consume within a healthy diet, but remember that none of them should be consumed in excess. At the time of purchase, do not forget to look at the nutritional table and check the fat and sodium content of the product.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.