While tucking into a delicious cheese toastie can often feel like a meal of indulgence, there is a range of health and nutrition benefits to including this dairy staple in your diet.
Now experts from healthy meal kit delivery company, Green Chef, share some of the nutritional benefits of this dairy staple with the best cheeses to opt for, along with serving recommendations.
Registered nutritionist and Green Chef’s head chef, Anna Tebbs, explains: “Cheese is a nutrient-dense food packed with essential things our bodies need like protein, vitamin B12, vitamin A, calcium, phosphorus and zinc. However, many overlook its health benefits due to its high fat content.
“As well as helping to promote healthy bones and teeth, cheese contains probiotics which can help to support a healthy gut. Many cheeses are high in protein which can help keep you fuller for longer, such as blue, swiss, and cottage cheese.”
The best cheeses to include in your diet
Not all cheeses have the same levels of essential nutrients, which is why it’s important to think carefully about your health goals when picking what to include in your recipes.
Feta cheese
This is typically lower in calories than other cheeses and can include up to 4 grams of protein for every 25g. This tangy Greek cheese is perfect to sprinkle on salads or whipped into a dip. Try a whipped feta flatbread with pickled onions and a cucumber and mint salad for a light summer lunch.
Cottage cheese
It contains as much as 11g of protein for every 100g and is also low in calories, making it a great option for those following a low-calorie diet. The high protein content will help to keep you feeling fuller for longer.
#cottagecheeserecipe has over 57 million views on TikTok as health enthusiasts experiment with the ingredient to make healthy ice cream alternatives.
Blue cheese
It is high in calcium, with a 28g serving of 12% of your recommended calcium intake. As blue cheese is made using specific strains of mould culture, it can also provide probiotics that contribute to healthy gut flora and aid digestion. Try a blue cheese orzotto with butternut squash, leek and hazelnuts for a hearty evening meal.
Anna concludes: “Like anything, consuming cheese in moderation is important. Some cheeses can have high salt content and, of course, can be high in saturated fats, so always make sure you’re considering this when including cheese in your diet.”
