Oncology NutritionPreventative nutrition and health

The bees knees of cheese

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1. Goats cheese

  • More medium chain triglycerides than cow’s dairy, which is better for our weight and cholesterol management, brain and blood sugar control.
  • Low lactose so great for those with intolerance.
  • A2 proteins may make it more easy to digest than the A1 proteins found in most cow’s dairy. A2 proteins have been linked to lower systemic inflammation levels. This is good news for reducing our risk of chronic diseases such as cardiovascular disease and some cancers.
  • Some contain probiotics, including L acidophilus which has been found to be useful in preventing diarrhoea associated with antibiotics. Fun fact: the fat in cheese helps to protect the bacteria and allow it to flourish until it hits its new home – your gut.

2. Ricotta

  • Made from whey left over from cow, goat, sheep or buffalo milk. Waste not want not. My mum always says that. I’m still not entirely sure I know what it means.
  • Complete protein (all the amino acids that you and your biceps and glutes need).
  • Can swing sweet or savoury. How versatile. Much wow.

3. Mozzarella

  • High moisture…the more water the more dilute the other stuff (which is useful for an energy dense food like cheese!). It also means a milder flavour.
  • Lower sodium and calories than many other cheeses
  • Probiotic bacteria – Lactobacillus casei and Lactobacillus fermentum – helpful for our gut health, immune function, respiratory infections, and reducing inflammation.
  • Usually from buffalo or cow’s milk

4. Parmesan

  • STRONG flavour which means you don’t need as much. Which means fewer kilojoules. Unless you don’t actually use less 😜
  • Generally made from cow’s milk that’s been aged for at least a year.
  • Rich in calcium and phosphorous for bone health.
  • Very low in lactose – THE BEST news for those who are lactose intolerant – most can manage a reasonable dose with no symptoms.

5. Blue

  • Made from cow, goat or sheep milk
  • Cured with cultures from mould Penicillium
  • I like blue for it’s high calcium content – cue strong bones – but also the vitamin K2 it contains, which helps to direct the calcium to our bones where we need it rather than depositing in our artery walls where we don’t.
Nutritional Comparison

If you’re into the numbers (like I am) see below. The best of the bunch is bolded for each category.

Cheese (per 100g) Energy (kJ) Fat (g) Protein (g) Carbs (g) Sodium (mg) Calcium (mg)
Goats 1121 20 20 1 370 140
Ricotta 535 10 7 3 210 170
Mozzarella 1310 23 26 1 460 600
Parmesan 1950 34 41 0 1505 1120
Blue 1570 32 20 0 1090 510

Bottom Line

Cheese. Give it the respect it deserves. Moderation. Savour it.

Sweet dreams are made of cheese. Who am I to dis-a-brie. This info may have been cheesy, but I hope you had a gouda time and thought it was grate. As always, any questions, don’t hesitate to reach out!

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