what to do if you eat too much cheese
vii cheese facts that will surprise you
From "cheese habit" to whether goats' cheese is amend for you lot, nosotros reveal the truth behind popular cheese misconceptions.
Cheese is a swell source of protein and calcium but is often high in saturated fat and table salt. This means eating too much could lead to high cholesterol and high claret force per unit area, increasing your risk of cardiovascular disease (CVD). In the Uk, the standard portion size is 30g (the size of a small matchbox or two-and-a-one-half dominoes).
Your daily diet should characteristic 3 30g portions of dairy products, and cheese alone won't do. It'due south fine to enjoy it sensibly though. Here's how:
1. MYTH: I should surrender cheese completely
REALITY
Yous don't have to cut cheese out of your nutrition, merely if yous have high cholesterol or blood force per unit area, use high-fatty cheeses sparingly. A 30g portion of cheese provides 7 per cent of your daily calories and at that place can exist more table salt in a portion of cheddar than in a packet of crisps.
Proceed cheese portions small and weigh them to reduce temptation
Some types of roquefort, halloumi, feta and cheese singles are saltier than seawater. Cheese contains calcium and protein, and so information technology tin can exist OK in moderation, merely remember: depression-fat yoghurt, tinned fish, tofu, lentils and beans are good sources of calcium and poly peptide as well.
Go along cheese portions modest and counterbalance them to reduce temptation. Using lower-fatty cheeses – such as mozzarella, feta, cottage cheese or reduced-fat cheeses – volition provide less saturated fat. Our table at the end of the page shows how the fatty content of different cheeses compares.
- Become more detail well-nigh the fat and salt content of unlike cheeses in our guide to "The expert, the bad and the ugly" of cheeses.
Cooking from scratch helps too, as convenience foods often incorporate college-fat cheeses. Take time to stop and ask if your dish really needs cheese at all.
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I'd like to sign-up2. MYTH: Reduced-fat cheese is rubbish
REALITY
Information technology's a common misconception that reduced fat equals reduced flavour. Experiment with unlike brands to find one you like.
Remember: 'reduced fat' isn't necessarily 'depression fat', it just means 25 per cent less fatty than the original. Cheque the label to meet whether the fat content is loftier (more than 17.5g/100g), medium (3.1–17.5g/100g) or low (3g or less/100g).
You can also cook and bake with reduced-fatty cheese, although reduced-fatty varieties of hard cheeses may have longer to cook. Grate information technology finely and melt over a low heat. Sometimes these cheeses produce a skin when broiled or grilled, so add them near the end of the baking time.
3. MYTH: I'm addicted to cheese
REALITY
Research suggests that casein – a protein found in dairy products and highly concentrated in cheese –releases opiates called casomorphins as it digests. These opiates can signal condolement to the brain indirectly via hormones.
However, a review by the European Food Prophylactic Authority questioned whether casomorphins can be transferred through the intestine to the bloodstream or brain.
If you eat a lot of cheese, you lot may go accepted to the salty flavour or the habit of having it at a certain time of 24-hour interval, so be aware of patterns in your eating and reduce your intake gradually.
4. MYTH: I need cheese to keep my bones stiff
REALITY
Cheese is a skilful source of calcium: a 30g portion of cheddar provides over a quarter of an developed'southward daily requirements. All the same, other dairy products, such as yoghurt and milk, are simply as good for the bones and much lower in fatty and common salt.
Cheese also contains a small amount of vitamin D, the fat-soluble vitamin that helps us absorb calcium from food. Lower-fatty dairy products such equally semi-skimmed milk do not contain equally much vitamin D as fuller-fat cheese, but eggs, oily fish and fortified cereals (providing they're low in saccharide) are better sources anyway.
5. MYTH: Caprine animal's cheese is better for me than cow's cheese
REALITY
Soft goat's cheese contains nigh 26g of fat per 100g, similar to brie and edam, and about as much salt as camembert. Goat's cheese is considered a 'high-fat' production – mozzarella and ricotta are lower in fatty, every bit is feta, which traditionally is made from sheep's milk or sheep and goat'southward milk. (Come across our tabular array at the stop of this page for a comparing of the fat content of different cheeses).
Goat'south cheese is touted equally being better for people with lactose intolerance than soft cheeses made from cow's milk. It actually has a similar lactose content to other semi-soft cheeses such as brie or feta, but is lower in lactose than wetter cheeses like ricotta and cottage cheese.
- Get our recipe for goats' cheese and red onion bruschetta.
6. MYTH: Cheese on spaghetti bolognese doesn't count
REALITY
Grating cheese on your spaghetti bolognese adds extra calories, saturated fat and table salt. A generous handful of cheddar could hands weigh 50g, calculation 230kcal (more than 10 per cent of your daily requirement). Two level tablespoons of grated cheddar is about 20g.
Avoid using your hands to grab a big sprinkling, as yous may add too much. To get that tasty cheese flavor while avoiding backlog calories, use a smaller serving of a vintage or mature cheddar.
- Get our recipe for spaghetti bolognese.
vii. MYTH: Grated cheese is better than sliced
REALITY
It is true that most people use less cheese when they grate it. A pre-cut slice of cheese usually weighs 20–30g and most people apply many slices in a sandwich.
But even if yous're grating cheese into sauces, toasties or jacket potatoes, you should still watch your portion size, as it's piece of cake to have too much.
In one case cheese is grated, it's difficult to equate information technology to a salubrious matchbox-size portion. Counterbalance it out side by side fourth dimension to check how skillful your guess is. Another mutual addiction is to eat the knob of cheese that's likewise small to grate. If this knob weighs 5g and y'all eat one twice a calendar week, you will consume a whole twenty-four hour period'southward actress calories each year.
- Read our 7 times to say no to cheese.
Type of cheese | Total grams of fat per 100g | Saturated fat grams per 100g |
High fat (total fat more than 17.5g per 100g) | ||
| Mascarpone | 44 | 29 |
| Stilton | 35 | 23 |
| Cheddar, Red Leicester, Double Gloucester and other hard cheeses | 35 | 22 |
| Parmesan | 30 | 19 |
| Brie | 29 | 18 |
| Paneer (fabricated from whole milk) | 28 | eighteen |
| Soft goat's cheese | 26 | xviii |
| Edam | 26 | sixteen |
| Candy cheese (due east.thousand. cheese slices, cheese strings) | 24 | 14 |
| Camembert | 23 | 14 |
| Feta | 20 | 14 |
| Mozzarella | 20 | xiv |
| Medium fat (total fat 3.1g-17.5g per 100g) | ||
| Half-fat cheddar | sixteen | 10 |
| Reduced-fat candy cheese | 13 | eight |
| Ricotta | 8 | 5 |
| Cottage cheese (manifestly or with additions such as pineapple) | 4 | ii |
| Low fat (total fat 3g or less per 100g) | ||
| Reduced-fat cottage cheese (plain) | 2 | 1 |
| Quark | 0.2 | 0.1 |
Source: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/cheese
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