More Cheese Please!

More Cheese Please!

Are you a cheese lover?

I am guessing many of you responded with an enthusiastic “Yes!”

Since the first Dietary Guidelines for Americans were published in 1980, many Americans have feared foods with fat, especially saturated fat (cheese being one of the main sources of saturated fat in our food supply).

The First Dietary Guidelines for Americans advised the following:

  • “Avoid too much fat, saturated fat and cholesterol”
  • “Substitute starches for fats and sugars”

As a result, many people became fearful of eating full fat cheese; however, recent research has shown that saturated fat may not increase the risk of heart disease as previously suggested.

According to an article titled, Influence of Dairy Product and Milk Fat Consumption on Cardiovascular Disease Risk: A Review of the Evidence:

  • “Cheese consumption is the leading contributor of saturated fat in the U.S. diet and therefore would be predicted to increase LDL-C and consequently increase the risk of cardiovascular disease. However, most but not all prospective cohort studies reviewed, found no relationship or an inverse relationship between cheese intake and the risk of coronary heart disease and stroke.”

Another article reported:

  • “The type of saturated fat (along with the protein and calcium) found in milk fat may have positive effects on HDL cholesterol and be helpful in reducing blood pressure, inflammation and type 2 diabetes risk.”

Cheese is a nutrient-dense food, packed with protein, calcium, phosphorus, zinc, vitamin A, and vitamin B-12. Cheese is also nearly carbohydrate-free! On average, one ounce of cheese provides approximately 7 grams of protein, 200 mg calcium (20 percent of the daily value), and 0 grams of carbohydrate. For a complete list of nutrients: https://ndb.nal.usda.gov/ndb/search/list.

The following is a list of the types of cheese:

Fresh soft

Example: Burrata

Nutrition:

Serving size: 1 ounce

Calories: 70

Carb:  0 grams

Protein: 5 grams

Fat: 7 grams

Idea for enjoying: Serve at room temperature. Place medium size burrata slices on top of freshly sliced tomatoes.

Fresh Firm

Example: Fresh Ricotta

Nutrition:

Serving size: ¼ cup

Calories: 107

Carb: 2 grams

Protein: 7 grams

Fat: 8 grams

Idea for enjoying: Use as a vegetable dip. Drizzle fresh ricotta with olive oil, salt, and pepper. Enjoy with sliced peppers and celery stalks.

Soft

Example: Brie

Nutrition:

Serving size: 1 ounce

Calories: 98

Carb: 0 grams

Protein: 6 grams

Fat: 8 grams

Idea for enjoying: Baked brie. Instead of wrapping brie in puffed pastry, coat brie with a thin layer of melted butter and top with roasted crushed almonds. Bake brie at 350 degree Fahrenheit for approximately 30 minutes.

Semi-soft

Example: Manchego

Nutrition:

Serving size: 1 ounce

Calories: 120

Carb: 0 grams

Protein: 7 grams

Fat: 10 grams

Idea for enjoying Have shredded manchego cheese on top of arugula and pine nut salad. Top with a lemon vinaigrette.

Semi- Hard

Example: Gouda

Nutrition:

Serving size: 1 ounce

Calories: 101

Carb: 1 grams

Protein: 7 grams

Fat: 8 grams

Idea for enjoying: Cut gouda into small cubes and enjoy with black and green olives.

Hard

Example: Cheddar

Nutrition:

Serving size: 1 ounce

Calories: 150

Carb: 1 grams

Protein: 6 grams

Fat: 9 grams

Idea for enjoying: Melt shredded cheddar cheese on top of cooked cauliflower or broccoli.

Semi-Firm

Example: Lacy Swiss (American Swiss Cheese)

Nutrition:

Serving size: 1 ounce

Calories: 111

Carb: 0 grams

Protein: 8 grams

Fat: 9 grams   

Idea for enjoying: Make a turkey and Lacy Swiss roll-up. Add a thin layer of Dijon mustard for extra flavor!

Firm

Example: Goat milk feta

Nutrition:

Serving size: 1 ounce

Calories: 85

Carb: 1 grams

Protein: 5 grams

Fat: 7 grams   

Idea for enjoying: Finish off a Greek salad by topping it with crumbled/cubed goat milk feta.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.
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