Keto Diet Archives - Cheese Scientist

Keto Diet Exposed: Why It’s Overhyped, Unsustainable & Where Cheese Fits

Jonah Kincaid — Sun, 15 Feb 2026 10:10:05 +0000

“Any diet that tells you to fear a banana but worship a stick of butter deserves a raised eyebrow.”

I know that sounds blunt. But after years of watching nutrition trends cycle through panic and praise, keto stands out — not because low-carb eating is inherently foolish, but because of how aggressively it has been marketed as a miracle.

This is not an attack on individuals who eat low-carb. It is a critique of the story wrapped around it. And it is time we talk about where cheese really fits.

What keto was originally designed for

The ketogenic diet did not begin as an Instagram transformation challenge.

It was developed in the early 20th century as a therapeutic intervention for children with drug-resistant epilepsy. In that context, it is calculated, monitored, and medically supervised.

That version of keto is precise. It is not bacon memes and butter coffee.

What we have today is something else entirely — a lifestyle brand built around carbohydrate fear and metabolic promises that often stretch far beyond the data.

The carbohydrate villain narrative

Modern keto hinges on one core message: carbohydrates are the problem.

Carbs raise insulin. Insulin stores fat. Remove carbs and you unlock fat-burning mode. It is simple, elegant, and deeply incomplete.

Carbohydrates are not a single entity. A bowl of lentils is not a doughnut. A piece of fruit is not a litre of soft drink.

When complexity is flattened into “carbs are bad,” we leave physiology and enter ideology.

Why early keto weight loss feels dramatic

Keto often works quickly at the start.

When carbohydrates are restricted, glycogen stores in the liver and muscles are depleted. Glycogen holds water, so as it drops, water weight drops too.

The scale moves fast. That momentum feels validating.

But much of that early shift is water, not fat. And once the honeymoon phase ends, progress slows and adherence becomes harder.

Marketing rarely shows month six. It shows week two.

Energy balance still exists

One of keto’s most repeated claims is that it bypasses traditional calorie logic.

It does not.

If you lose weight on keto, it is because you are in a calorie deficit. Appetite may fall. Food choices may shift. But the fundamental principle remains.

There is no metabolic loophole that exempts butter from thermodynamics. When we strip away rhetoric, keto is one way — not the only way — to reduce energy intake.

The sustainability problem

Here is where things become uncomfortable.

Extreme diets often struggle in the long term. Humans eat socially. We celebrate with bread, fruit, pasta, and rice. Eliminating entire food groups creates friction with daily life. That friction accumulates.

Some people thrive on strict low-carb patterns. Many do not. When people fall off keto, they are told they lacked discipline. Rarely does anyone question whether the diet itself was unnecessarily rigid.

The cholesterol and saturated fat question

Keto diets are often high in saturated fat. For some individuals, LDL cholesterol rises significantly. For others, it does not. The variability makes blanket claims reckless.

If someone already has elevated LDL or a strong family history of cardiovascular disease, increasing saturated fat intake without monitoring markers is not biohacking.

It is gambling. Nuance is not as clickable as “butter is back.” But it is far more useful.

The fibre gap nobody wants to discuss

Carbohydrates are not just sugar. They are also fibre. When carbs are drastically reduced, fibre intake often falls. That affects gut microbiota diversity and digestive health.

Some keto followers prioritise non-starchy vegetables and seeds. Others lean heavily on meat, cheese, and processed keto substitutes. The second pattern is not ancestral. It is just low-carb convenience food.

The ultra-processed keto industry

If keto were built around whole foods, the conversation would look different.

Instead, we have keto bars, keto bread, keto cereal, keto ice cream, and powdered fat supplements. Many contain refined oils, sugar alcohols, emulsifiers, and modified starches.

A movement that claims to reject ultra-processed food has created an ultra-processed shadow market. That irony should not go unnoticed.

Fear sells

Scams, or at least scam-like marketing, thrive on fear. Fear of insulin, fruit, bread.

When people become anxious about everyday foods, they cling to whoever offers safety. Keto marketing often positions itself as that refuge. Nutrition should reduce anxiety. It should not manufacture it.

How cheese became a keto mascot

Now let’s talk about cheese.

Scroll through keto forums and you will see cheese elevated to hero status. Cheese crisps replace crackers. Cheese shells replace tortillas. Actually, cheese replaces everything.

On keto, cheese is often celebrated for what it lacks — carbohydrates. That is a reductive way to view a food with centuries of history and complex biochemistry.

Cheese is more than fat and protein

Cheese is not just “fat with protein.”

It is a fermented food matrix containing bioactive peptides, minerals like calcium, fat-soluble vitamins, and in aged varieties, minimal lactose.

The structure of cheese matters. Calcium may bind fatty acids in the gut. Fermentation alters proteins and creates new compounds. Epidemiological studies often show that cheese consumption does not correlate with cardiovascular risk in the same way butter does.

That tells us something important: food matrices matter.

The lactose nuance

Aged cheeses are naturally low in lactose. During fermentation and ageing, lactose is converted into lactic acid. That is why many lactose-intolerant individuals tolerate aged Cheddar, Parmesan, or Gruyère.

Keto rarely discusses this science. It celebrates cheese because it fits macros. But the fermentation story is far more interesting than carb counts.

Cheese outside of diet extremism

In Mediterranean dietary patterns, cheese appears in modest portions.

It sits beside vegetables, legumes, olive oil, fruit, and whole grains. It enhances flavour and satisfaction. And it certainly does not replace bread. It accompanies it.

That context matters. Cheese in a balanced diet behaves differently than cheese as a primary calorie source.

Portion realism

Cheese is energy dense. It is easy to consume large amounts without noticing, especially when fat is framed as unlimited.

In a moderate dietary pattern, smaller portions can provide satiety and pleasure without excess energy intake. Cheese works best as a flavour amplifier, not a calorie anchor.

The microbiome perspective

Gut microbes thrive on fibre and plant diversity. Very low-carb diets may reduce fermentable fibres, which can shift microbial populations over time.

Cheese contributes beneficial bacteria and fermentation by-products, but it does not replace fibre. A plate of vegetables and legumes nourishes your microbiome in ways cheese alone cannot.

The false metabolic binary

Keto often frames metabolism as a switch: sugar burner or fat burner. Human metabolism is more flexible than that.

Even in mixed diets, we constantly shift between fuels depending on availability and demand. We do not need to eliminate carbohydrates to access fat oxidation. The body already knows how to do that.

What strong evidence supports

Dietary patterns with the strongest long-term evidence share common features. They include vegetables, fruit, whole grains, legumes, nuts, and moderate amounts of animal products.

They are not extreme, they are adaptable across cultures. Cheese appears in these patterns in moderation. It is neither forbidden nor central.

It is simply part of the meal.

Why keto feels revolutionary

Keto feels empowering because it offers clarity.

No carbs.
High fat.
Simple rules.

In a chaotic food environment, simplicity is seductive. But simplicity that ignores complexity often collapses under real life. The more rigid the rule set, the harder it becomes to sustain.

So is keto a scam?

Keto as a medical therapy is legitimate. Keto as a personalised dietary choice can work for some individuals.

But keto as a universal solution marketed with miracle claims, supplement stacks, and fear-based messaging begins to resemble a scam. Any diet that positions itself as the only path to metabolic salvation deserves scrutiny.

Where cheese actually fits

Cheese fits beautifully in a balanced diet.

It provides protein, calcium, flavour, and cultural depth. It can enhance vegetable dishes and increase meal satisfaction. And it does not need to replace carbohydrates to be meaningful.

Cheese belongs at the table, not at the centre of a dietary ideology.

The bigger picture

Nutrition is rarely binary. Single-solution narratives are easy to sell and hard to live with. The most robust dietary patterns are flexible, culturally adaptable, and sustainable for decades.

Cheese can absolutely be part of that story. It just does not need to be a carb-free mascot.

A more rational way forward

If you genuinely feel better eating lower carbohydrate, monitor your blood markers and prioritise fibre-rich vegetables. If keto feels restrictive or socially isolating, that is not a moral failure. It may simply not suit your life.

Focus on whole foods. Eat a diversity of plants. Include cheese in portions that enhance meals rather than dominate them. Balance is not boring. It is durable.

Final slice

“The best diet is the one you can sustain for decades, not the one that dazzles for weeks.”

Keto is not evil, but the way it is packaged and mythologised often overpromises and under-explains. Cheese deserves more respect than being reduced to a carb loophole.

If you enjoy evidence-based nutrition, food science deep dives, and unapologetic cheese appreciation, join my email list. I share myth-busting breakdowns, practical insights, and the kind of nuanced food discussion that refuses to be hijacked by trends.

Because in a world of dietary extremes, the radical move might just be eating balanced meals — with a good wedge of cheese on the side.

References

Neal, E. G., et al. (2008). The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial. The Lancet Neurology, 7(6), 500–506.
(Clinical evidence for therapeutic ketogenic diets in epilepsy.)
Martin-McGill, K. J., et al. (2020). Ketogenic diets for drug-resistant epilepsy. Cochrane Database of Systematic Reviews, Issue 6.
(Systematic review supporting clinical use in epilepsy.)
Hall, K. D., et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight men. The American Journal of Clinical Nutrition, 104(2), 324–333.
(Metabolic ward study examining fat loss and energy expenditure.)
Gardner, C. D., et al. (2018). Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults. JAMA, 319(7), 667–679.
(DIETFITS trial — long-term weight loss comparable between approaches.)
Johnston, B. C., et al. (2014). Comparison of weight loss among named diet programs in overweight and obese adults. JAMA, 312(9), 923–933.
(Meta-analysis showing modest differences between diets over time.)
Bueno, N. B., et al. (2013). Very-low-carbohydrate ketogenic diet vs low-fat diet for long-term weight loss: a meta-analysis. British Journal of Nutrition, 110(7), 1178–1187.
(Short-term advantage, diminishing long-term differences.)
Mansoor, N., et al. (2016). Effects of low-carbohydrate diets on cardiovascular risk factors: a meta-analysis. PLoS ONE, 11(7), e0157451.
(Lipid variability and mixed cardiovascular effects.)
Astrup, A., et al. (2020). Saturated fats and health: a reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857.
(Food matrix concept and saturated fat nuance.)
Drouin-Chartier, J. P., et al. (2016). Dairy consumption and risk of cardiovascular disease: a systematic review and meta-analysis. Advances in Nutrition, 7(6), 1026–1040.
(Dairy and cheese not consistently linked to higher CVD risk.)
Dehghan, M., et al. (2018). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries (PURE study). The Lancet, 390(10107), 2050–2062.
(Macronutrient balance and global dietary patterns.)

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.

cheesescientist.com

The post Keto Diet Exposed: Why It’s Overhyped, Unsustainable & Where Cheese Fits appeared first on Cheese Scientist.

25 Healthiest Types of Cheese (Based on Lab Testing)

Jonah Kincaid — Tue, 22 Feb 2022 01:26:06 +0000

Cheese has long been a beloved dairy product, adored for its rich flavours and versatility. However, concerns about its impact on health have left many wondering: Is cheese actually healthy? In this blog post, we will delve into the nutritional value of cheese and explore the healthiest cheeses available.

Is cheese actually healthy?

Eating healthy plays a pivotal role in maintaining overall well-being and preventing chronic diseases. A balanced and nutritious diet provides our bodies with essential vitamins, minerals, and macronutrients, fuelling optimal physical and cognitive function.

So, this leads us to the question: is cheese healthy? Well, there is no straight-forward answer to this question. The reason for this is that all cheeses are different. While some may be high in good fats, others may contain too much bad fats or salt.

On the other hand, most cheeses are a good source of protein and calcium.

Which type of cheese is healthiest?

Furthermore, as consumers, we all have different dietary needs. As a result of this, a cheese that’s a good option for one person may not be suitable for another.

For this reason, we will break this post into separate sections looking at specific nutritional assessments.

Cheeses with a high protein content

Let’s get the ball rolling with an assessment of the protein content in cheese. Protein is an essential nutrient that plays a vital role in numerous bodily functions. As a result, incorporating high protein cheeses into your diet can provide a significant boost.

More specifically, protein helps build and repair tissues, supports the immune system and contributes to satiety. Actually, the recommended daily protein intake for the average adult is approximately 0.8 grams per kilogram of body weight¹.

You can read more about why cheese contains protein in our dedicated post here.

Now, let’s have a look at five cheeses that are very high in protein.

Grana Padano (36 g of protein²)

Originating from northern Italy, Grana Padano is a renowned cheese that dates back to the 12th century. Made from cow’s milk, this pressed cooked cheese is aged for a minimum of nine months, resulting in a pale-yellow interior with a granular texture.

Grana Padano offers a delicate and nutty flavour, perfect for grating over pasta dishes or enjoying on its own as a table cheese.

Parmigiano Reggiano (32 g of protein²)

Hailing from the Emilia-Romagna region of Italy, Parmigiano Reggiano is an iconic cheese with a history spanning over nine centuries. Known as the “King of Cheeses”, local artisans craft this cheese from raw cow’s milk and age their wheels for a minimum of 12 months.

This hard, granular cheese boasts a rich, complex flavour profile with notes of fruit, nuts and umami. Undoubtedly, Parmigiano Reggiano is a staple in Italian cuisine, and you can enjoy it grated over pasta, risotto and salads.

Pecorino (29 g of protein²)

Another Italian cheese that is packed in protein is Pecorino. Pecorino is a distinctive cheese made from 100% sheep’s milk. It comes in various styles and ageing periods, each offering a unique taste experience.

Young Pecorino tends to be mild, with a slightly tangy flavour, while aged versions develop a more robust profile. Pecorino Romano, one of the most famous types of Pecorino, has a crumbly texture and a salty, tangy taste, making it an ideal grating cheese for pasta dishes.

Gruyère (29 g of protein²)

Without a doubt, Gruyère is Switzerland’s most famous cheese with a heritage dating back centuries. Swiss cheesemakers use from raw cow’s milk to craft a semi-hard wonder that boasts a smooth, creamy texture.

Moreover, its flavour is rich, nutty and slightly sweet, with delightful hints of fruit and a subtle earthiness. Gruyère is a versatile cheese that can be enjoyed in a variety of ways. It is perfect for melting, making it a staple in fondue, quiches and gratins.

Caciocavallo (29 g of protein²)

Our final high protein cheese is Caciocavallo, an Italian cheese with ancient origins. Traditionally produced using raw milk in southern Italy, it is shaped like a teardrop and hung to age. In more modern times, cheesemakers use either raw or pasteurised cow or sheep milk to make Caciocavallo.

The flavour of Caciocavallo varies depending on the type of milk used and the ageing process. Young Caciocavallo has a mild and buttery taste, while aged versions develop a stronger, more complex flavour. It is a versatile cheese suitable for melting, grilling, or enjoying on a cheese board.

Looking for more high protein options? We’ve got our top 15 list of the highest protein cheeses here.

Low fat cheeses (saturated and unsaturated fats)

While fat is an important component of a balanced diet, opting for low-fat cheeses can be beneficial for those watching their fat intake.

As you might be aware, there is more than one type of fat in food. And some fats are more detrimental to our health than others⁴. You can read more about the different types of fat in our in-depth post here.

Moreover, some types of cheeses contain less saturated fat³, which is associated with an increased risk of heart disease. Now, let’s dive into our list of five cheeses that are low in fat.

Quark (3 g of total fats²)

Originating from Central Europe, Quark is a fresh cheese that has been enjoyed for centuries. Made by curdling soured milk and then straining the whey, Quark has a smooth and creamy texture similar to yoghurt.

Quark possesses a mildly tangy and slightly sweet flavour, making it a versatile ingredient in both sweet and savoury dishes. Furthermore, Quark is a common ingredient in spreads, dips, desserts and as a topping for fruits. It pairs well with fresh herbs, honey, or jams for added flavour.

Cottage Cheese (10 g of total fats²)

Cottage cheese is a soft and lumpy cheese made from cow’s milk. The curds are gently separated from the whey, resulting in a curd-like texture. Due to its production method, this fresh cheese is low in fat.

It has a mild and slightly tangy taste, with a subtle hint of sweetness. Cottage cheese is a popular nutritious and protein-rich snack. But you can also combine it with fruits, vegetables or savoury ingredients like black pepper and herbs.

Ricotta (13 g of total fats²)

Our next low-fat cheese is Italy’s Ricotta. To make this fresh and creamy cheese, Italian cheesemakers would use whey leftover during the production of other cheeses like Mozzarella. Ricotta has a smooth, grainy texture and a delicate, slightly sweet flavour with hints of nuttiness.

This Italian whey cheese is very versatile and shines in both sweet and savoury dishes. It is a popular choice for Italian desserts like cannoli and tiramisu and is also used in pasta fillings, lasagne and pancakes.

Bocconcini (18 g of total fats²)

Staying in Italy, Bocconcini is a fresh pasta filata cheese, traditionally made from buffalo milk. These small, round cheese balls have a soft and elastic texture. Bocconcini has a mild and milky flavour with a subtle tang.

It is a common addition to salads, particularly the classic Caprese salad. To make a Caprese salad, you can pair Bocconcini (or other fresh Mozzarella cheeses) with ripe tomatoes, fresh basil and a drizzle of olive oil. You can also enjoy Bocconcini as a snack or add it to pasta dishes and pizzas for a creamy and indulgent touch.

Fresh Chèvre (18 g of total fats²)

Our final low-fat cheese is Fresh Chèvre. This type of goat cheese finds its origins in France and has a creamy and spreadable texture. Fresh Chèvre offers a distinct tangy and slightly acidic flavour profile with hints of citrus and herbs.

This versatile cheese is perfect for spreading on bread or crackers, and it adds a delightful creaminess to salads and sandwiches. It pairs well with fruits like figs or pears, honey and nuts, enhancing the overall taste and texture of dishes.

Looking for more low-fat options? We’ve listed the 15 best cheeses that are low in fat in this post here.

Cheeses that contain a high amount of calcium

Calcium is crucial for maintaining strong bones and teeth, regulating blood pressure and supporting muscle function. And consuming high calcium cheeses is an excellent way to meet your daily calcium requirements.

Here is our list of five cheeses that have a high calcium content.

Comté (993 mg of calcium²)

Comté finds its origins in the Franche-Comté region in eastern France. Made from unpasteurised cow’s milk, it undergoes a long ageing process, resulting in a firm and dense texture.

This classic mountain cheese boasts an incredibly complex flavour profile that can range from nutty and slightly sweet to fruity and earthy, depending on its age.

Moreover, Comté is a very versatile cheese suitable for a cheeseboard, melting in gratins, or as a delightful addition to sandwiches and salads.

Kefalotyri (975 mg of calcium²)

Our next high calcium cheese comes from Greece. Kefalotyri is a traditional Greek cheese with origins dating back centuries. Made from sheep’s or goat’s milk, this hard and salty cheese often ages for several months before it is ready for consumption.

As a result, Kefalotyri develops a crumbly texture and a robust flavour with tangy and spicy undertones. Because of its texture and flavour, this Greek cheese is a popular ingredient the local cuisine. Some examples of dishes that celebrate Kefalotyri include Pastitsio or Saganaki.

Provolone Dolce (893 mg of calcium²)

We’re in Italy again for the third highest calcium cheese on our list. Provolone Dolce, originating from southern Italy, is a semi-soft, pasta filata cheese. It is made from cow’s milk and has a mild, buttery flavour with a hint of tanginess.

Provolone Dolce has a smooth and supple texture that becomes more elastic when melted. Hence, you will want to melt this classic cheese in sandwiches, pizzas and pasta dishes.

Furthermore, you can enjoy this sweet pasta filata on its own as a table cheese, or pair it with cured meats, olives and crusty bread.

Manchego (893 mg of calcium²)

There is no question that Manchego is Spain’s most iconin cheese. Manchego has a firm and crumbly texture with a pale ivory colour. And its flavour is rich, nutty and slightly tangy, with a pleasant sweetness.

The locals often serve Manchego on a cheeseboard or grated over salads and roasted vegetables. Also, it pairs excellently with Spanish wines, quince paste and Marcona almonds, enhancing its unique characteristics.

Jarlsberg (825 mg of calcium²)

The final high calcium cheese on our list is Jarlsberg. Originating from Norway, Jarlsberg is a popular cheese known for its sweet and nutty taste. It is made from cow’s milk and has a semi-soft texture with large, irregular holes.

This cheese is versatile and can be enjoyed on sandwiches, melted in dishes like quiches and fondues, or simply savoured on its own.

Low sodium (salt) cheeses

Sodium is an essential mineral involved in various bodily functions, but excessive sodium intake can lead to health issues such as high blood pressure.

Unfortunately, you can’t make cheese without using salt (and sodium). Indeed, salt plays an important role in both the production and ageing of almost every type of cheese.

However, opting for low sodium cheeses can help reduce your overall sodium intake. Reading labels and selecting cheeses with reduced sodium content is advisable for people aiming to limit their sodium intake. Read on for five of the best low sodium cheeses.

Paneer (18 mg of sodium²)

Paneer, originating from the Indian subcontinent, is a fresh cheese commonly used in Indian cuisine. It is made by curdling heated milk with lemon juice or vinegar, resulting in a soft and crumbly texture.

Overall, Paneer has a mild and slightly tangy taste, allowing it to absorb the flavours of the dishes it is used in. It is a versatile cheese used in various Indian recipes such as curries, tikka masala and paneer tikka. Besides, Paneer is a popular choice for vegetarians since it does not contain animal rennet.

Mascarpone (54 mg of sodium²)

Originally from Italy, Mascarpone is a creamy and indulgent cheese made from cow’s milk. It has a rich, buttery texture and a mildly sweet flavour. Today, Mascarpone is famously used in desserts like Tiramisu, where its velvety consistency adds a lusciousness to the dish.

In addition to Tiramisu, you can add Mascarpone to savoury dishes like pasta sauces or spread it on bread as a delightful topping.

Burrata (304 mg of sodium²)

In the age of social media, one cheese has shone the brightest. Burrata, originating from the Apulia region in southern Italy, is a fresh pasta cheese. It is made from Mozzarella and cream, resulting in a thin, delicate outer shell encapsulating a soft and creamy centre.

Burrata has a mild, milky flavour with hints of sweetness. It is commonly enjoyed in salads, paired with ripe tomatoes, fresh basil and a drizzle of olive oil.

Wensleydale (321 mg of sodium²)

Wensleydale is a cheese with English origins, specifically from the Wensleydale region in Yorkshire. It is a crumbly and creamy cheese made from cow’s milk. This pressed cheese has a mild and slightly sweet flavour with a pleasant tanginess.

It is often flavoured with different fruits like cranberries or apricots, enhancing its taste profile. Due to the sugar content in most of the flavourings, the healthiest versions of Wensleydale are the unflavoured ones.

Requesón (387 mg of sodium²)

Our final low salt cheese is Requesón. Commonly found in Central and South American cuisines, Requesón is a soft and fresh cheese made from whey. It has a creamy and slightly grainy texture. And a mild and slightly tangy flavour with subtle earthy notes.

It is often used in traditional dishes like empanadas, tamales or spread on tortillas. This whey cheese is very versatile and can be enjoyed in both savoury and sweet recipes.

Cheeses with low cholesterol content

The role of dietary cholesterol in relation to human health has been a topic of scientific debate in recent years. Previously, it was believed that consuming foods high in cholesterol, such as eggs and certain dairy products, would raise blood cholesterol levels and increase the risk of cardiovascular disease.

However, current research suggests that the impact of dietary cholesterol on blood cholesterol levels may not be as significant as once thought⁵. You can read more about this ongoing debate in our post dedicated to cholesterol in cheese here.

Having said that, if you want to limit your cholesterol intake, we’ve got five great low-cholesterol cheeses for you!

Bel Paese (18 mg of cholesterol²)

Bel Paese, originating from Italy, is a semi-soft cheese with a mild and buttery flavour. It was created in the early 20th century as a milder alternative to stronger-smelling cheeses.

This popular pressed cheese has a smooth and creamy texture with a delicate aroma. Due to its mild flavour, it is a popular addition to sandwiches, salads and pasta dishes.

Moreover, this cheese pairs well with fruits, crusty bread, and light-bodied wines, adding a touch of elegance to any meal.

Buffalo Mozzarella (33 mg of cholesterol²)

Also known as Mozzarella di Bufala, Buffalo Mozzarella is a traditional Italian cheese made from the milk of water buffaloes. It has a soft and elastic texture with a delicate and milky flavour.

While you can serve this versatile cheese in many different ways, the most popular dish is most certainly a Caprese salad. Scroll back up to our Bocconcini section for the recipe.

Ricotta Salata (54 mg of cholesterol²)

Our next low cholesterol cheese also hails from Italy. Ricotta Salata is a variation of Ricotta cheese that undergoes a process of salting and ageing. Consequently, it develops a firm and crumbly texture and a savoury flavour.

Presently, Ricotta Salata is commonly used as a grating cheese in Italian cuisine, adding a savoury touch to pasta dishes, salads and roasted vegetables.

String Cheese (54 mg of cholesterol²)

String Cheese, popularised in the United States, is a type of cheese that is typically made from Mozzarella. Due to its distinctive stringy texture, String Cheese is the ultimate midnight snack. And its a relatively healthy one too!

This version of Mozzarella has a mild and slightly salty flavour, making it appealing to both children and adults.

Oaxaca (71 mg of cholesterol²)

The final cheese on our healthiest list hails from Mexico. Oaxaca is a semi-soft pasta filata cheese named after the region where it is traditionally made. It has a stringy and elastic texture, similar to String Cheese or Mozzarella.

On the palate, Oaxaca offers a buttery and slightly tangy taste with a hint of saltiness. It is a common ingredient in Mexican cuisine, in dishes like Quesadillas, Enchiladas and Chiles Rellenos.

Summary: specific cheeses for specific dietary needs

In conclusion, the healthiest types of cheese depend on individual dietary needs and preferences. High protein cheeses provide a protein boost to your diet, while low-fat cheeses help reduce overall fat intake.

Moreover, high calcium cheeses contribute to strong bones and teeth, and low sodium cheeses aid in limiting sodium intake. And finally, low cholesterol cheeses can be a suitable choice for those monitoring their cholesterol levels.

Remember to consult with a healthcare professional or registered dietitian to determine which cheeses align with your specific dietary requirements. With the right choices, cheese can be enjoyed as a delicious and nutritious addition to a well-balanced diet.

Did your favourite cheese not appear on this list? Drop us a comment below and we’ll give you a summary of its nutrition facts.

References

¹ Protein RDI for adult women is 0.75g/kg of body weight and for adult men is 0.84g per kg of body weight: Dietitians Australia

² Cheese nutritional values assembled by The Cheese Scientist using nutrition facts from nutritionvalue.org and/or cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.

³ Type of fat in cheese: Harvard T.H. Chan’s The Nutrition Source.

⁴ Fat RDI data and different types of fat: Cleveland Clinic’s Healthy Fat Intake resource.

⁵ Dietary Cholesterol and Cardiovascular Risk: A Science Advisory: American Heart Association

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.

cheesescientist.com

The post 25 Healthiest Types of Cheese (Based on Lab Testing) appeared first on Cheese Scientist.