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What’s the healthiest cheese? The best options, according to experts
Americans consumed over 38 pounds of cheese per capita in 2020 alone, according to data from the US Department of Agriculture.
Whether eating cheese is healthy – that’s a little less clear. High in protein, calcium, vitamins and essential amino acids, cheese is also a calorie-dense food, and can be high in fats and sodium.
“If you enjoy cheese and you like it, it could be a good source of protein. It could be a good source of calcium. You just want to eat it where you’re not overindulging too much, because it can quickly add up in terms of calories,” Lourdes Castro Mortillaro, a registered dietician and the director of the NYU Food Lab, told CNN.
The protein found in cheese is a good alternative to protein derived from flesh, because it is still of animal origin, and contains all the essential amino acids the body needs but can’t synthesize on its own, according to Castro Mortillaro. This makes cheese a complete protein, she added.
However, as with all things nutrition, it’s the overall balance of what you eat day to day that should inform how much cheese you consume, Castro Mortillaro explained. “You really have to see it in the context of, what else is going on in your life? And what else are you putting on your plate?” she said. “You don’t need that much to gain the positives from it.”
Which cheese is healthiest? The answer depends on your specific body and its nutritional needs, but here are some pointers from experts.
Ricotta for the win
Both Castro Mortillaro and Emily Martorano, a registered dietitian with NYU Langone’s weight management program, agree on ricotta being a winner in the healthfulness department.
The name of the cheese translates to “cooked-again,” and Castro Mortillaro explained that authentic ricotta is produced by treating the whey that is leftover after milk (such as sheep’s milk) is coagulated to produce cheese (such as pecorino).
Ricotta has a high concentration of whey protein, which is easily absorbed by the body.
“Whey protein is one of the most absorbable forms of protein and it contains a very wide range of amino acids,” Martorano said. “So this is the best bet for someone who’s looking to build muscle, build strength while also losing fat and weight.”
Castro Mortillaro also pointed to ricotta’s potential sustainability benefits, as it puts to use the leftover byproducts of cheesemaking.
“That’s very Tuscan,” she added.
Hard cheese (but there’s a catch)
Castro Mortillaro believes harder cheeses such as Parmigiano, pecorino or gouda are also among the healthiest options, when consumed in moderation. Because they contain less water and are more concentrated, “hard cheeses are going to be higher in calcium, and you’re probably going to be satiated with smaller amounts, so you tend to not to over-consume,” she said.
However, because they are more concentrated, harder cheeses also might have a higher sodium content than softer ones. “If you’re hypertensive, or you really need to control your sodium intake, or maybe you have renal issues, then probably going for a softer cheese would be better,” Castro Mortillaro said.
Best cheese for weight management
If you’re watching your weight, protein is the name of the game. It keeps you full longer, and helps you build muscle. Cheeses that are rich in protein and lower in fat are great options for folks looking to manage their weight, Martorano said.
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A good way to determine which cheeses fall in this category is to consider a 1:10 ratio of protein to calories, according to Martorano. “For every 100 calories, there should be at least 10 grams of protein – that will tell you if it’s a good source of protein and in turn a healthier cheese,” she explained.
Some cheeses that she recommended based on this are light Swiss cheese, light cheddar cheese and ricotta.
Cheese to avoid
If possible, steer clear of the highly processed stuff, including cheese in a can, individually wrapped slices and those blocks that don’t even need to be refrigerated.
“Squeezable cheese, American cheese, even cream cheese, provide minimal protein for a much higher fat and sodium content,” Martorano said.
Some of the processed cheese varietals are not even technically classified as “cheeses” by the US Food and Drug Administration, but as “pasteurized process cheese foods” or “pasteurized process cheese products,” depending on the percentage of actual cheese they contain along with other ingredients.
“Fresh is always better,” according to Martorano. Dietary trends come and go, and Castro Mortillaro remembers the “fat-free phase” in the 1990s and early 2000s. “We had fat-free cheese and fat-free mayonnaise, and all this other kind of stuff, and it was just highly processed,” she said. Castro Mortillaro thinks that unless your specific goal is to lose weight, full-fat cheese should have a place in your diet.
“It’s better to have a smaller amount of something that is just more wholesome, if you’re in that neutral category, and enjoy it,” she said.
Some cheeses can also be a good source of probiotics, according to Martorano, who pointed to feta, goat cheese and cheese made from raw or unpasteurized milk as great options.
The artisanal cheese varieties, however, can cost a pretty penny. “Not everyone can afford to buy the most fancy cheese. When it comes to packaged cheeses, they’re all fine in moderation,” Martorano said.
Moderation in all things
It’s best to think of cheese as a flavoring agent rather than as a meal in itself, according to both Martorano and Castro Mortillaro. “Instead of using cheese as the main source of nutrients, it really is a side,” Martorano told CNN.
“If we’re pairing that cheese with something else – a vegetable, a whole grain – that’s what’s going to make it more of a satisfying, filling meal,” she explained.
Ricotta for breakfast, paired with some oatmeal and fruit, could be a healthy start to the day, Martorano suggested. An afternoon snack with Swiss cheese and vegetables, or a whole grain cracker, would also be a good idea, she said.
Ultimately, unless there are specific concerns you need to keep in mind, the healthiest cheese is your favorite one, enjoyed sparingly as the delicious occasional treat that it should be. “At the end of the day, if there’s a cheese that someone likes and they want to have it in moderation, it’s better to have the one that you like. So always pick the one you enjoy the most,” Martorano said.
注释：
overindulge: v
表示" 溺爱；放纵"，means "overeat or eat immodestly; make a pig of oneself"，如：It does not pay to overindulge children. 溺爱孩子有害无利。
synthesize: v
表示" 合成；综合"，means "combine so as to form a more complex"，如：Green plants synthesize carbohydrates from carbon dioxide and water. 绿色植物将二氧化碳和水合成碳水化合物。
whey: n
表示"乳清"，means "the serum or watery part of milk that is separated from the curd in making cheese"，如：What shall I do with the whey? 我该怎么处理这些乳清呢？
Tuscan: n; adj
表示" 托斯卡纳人(的）"，如：The match at the San Paolo stadium will not be easy at all for the Tuscan side. 在圣保罗大球场举行的这场比赛，对托斯卡纳的球队来说并不容易。
satiate：v
表示"使饱足；使厌腻"，means "overeat or eat immodestly; make a pig of oneself"，如：He was satiated with pleasure. 他厌倦了享乐。
varietal: adj; n
1. adj表示" 变化的；多种的"，如：It has medium body with concentrated varietal fruit flavours. 中度饱满的酒体、果味集中。
2. n表示" 用特定品种葡萄酿造的酒"，如：The aroma is fresh and clean with well-defined gooseberry-like varietal characters. 酒体清新，带着类似鹅肝浆果的香味。
pasteurize: v
表示"高热杀菌；消毒"，means "heat food in order to kill harmful microorganisms"，如：Additionally, donor milk banks pasteurize all milk prior to distribution and check it for bacterial content.另外，母乳银行在分发母乳之前会对所有母乳进行巴氏消毒，检查细菌情况。
wholesome: adj
表示"有益健康的"，means " good for the health"，如：You should read some wholesome books. 你应当读些有益的书。
artisanal: adj
表示" 手工艺性的"，means "of or relating to artisan"，如：Artisanal small plants use Pai drilling, and even pistol drilling allocated, the larger size error. 手工小厂使用排钻，甚至是手枪钻打孔，尺寸误差较大。
sparingly: adv
表示"节俭地；保守地"，means "to a meager degree or in a meager manner"，如：Apply the insecticide sparingly. 慎用杀虫剂。
中文简要说明：
干酪富含蛋白质，是从肉类摄取蛋白质以外良好的替代品，因为干酪含有所有人体所需、但不能自行合成的必需氨基酸。不过干酪百百种，哪种营养价值最高？专家点名瑞可塔干酪及硬质奶酪是最健康的选择。
■瑞可塔干酪（Ricotta）是好选择
美国有线电视新闻网（CNN）报导，纽约大学食品实验室（NYU Food Lab）主任卡丝特萝．摩蒂拉罗（Lourdes Castro Mortillaro）及纽约大学朗格尼医学中心（NYU Langone Health）营养师玛尔托拉诺（Emily Martorano）皆认为瑞可塔干酪最健康。Ricotta是意大利文，原意为「再煮过」，卡丝特萝．摩蒂拉罗指出，正宗的瑞可塔干酪是用剩余牛奶凝固后的乳清加工而成的奶酪。
瑞可塔干酪拥有丰富的乳清蛋白，容易被人体吸收。玛尔托拉诺说，乳清蛋白是其中一种最容易吸收的蛋白质形式，而且含有许多种类的胺基酸，因此对于正在试图增肌、增加肌力、同时寻求减脂、减重的人来说是最好的选择。
■硬质奶酪（Hard Cheese），但是有些人不宜摄取
另外如果是适量摄取，卡丝特萝．摩蒂拉罗也认为如帕玛森干酪、佩科里诺（Pecorino）羊奶酪、高达干酪（Gouda）等硬质奶酪是最健康的选项。她的理由是，硬质奶酪含水量较少、更为浓缩，因此钙含量较高，吃一小块就容易腻，因此消费者的摄取量不会过高。
相较于软质奶酪，硬质奶酪的缺点是浓缩导致钠含量较高，较不适合高血压、肾脏病患者，或需要控制钠含量的人。
■控制体重的最佳干酪
对于控制体重的朋友，蛋白质最重要，让你的饱足感维持更久，同时帮助增肌，玛尔托拉诺说，有丰富蛋白质、同时脂肪含量较低的奶酪是较佳选择，民众可以选择蛋白质与热量比例为1：10的奶酪，在这个条件下，她推荐轻瑞士干酪（Swiss cheese）、轻巧达干酪，或瑞可塔干酪。
■尽量避免的干酪
如果可以，专家建议尽量避免高度加工的产品，包括罐装干酪、单独包装的干酪片，甚至是不需要冷藏的干酪块。玛尔托拉诺说，挤压式干酪、美国干酪片、甚至是奶油奶酪提供的蛋白质最少，但是脂肪及钠含量却高得多。她说新鲜永远是比较好的选择。
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