Justice for Cheese: Why and How Cheese Can Actually Be Good for You
Three important facts about me: I love my dog more than any human, I have way too many shoes, and my favorite food is cheese. I mean, can you blame me!? A sprinkle of parmesan makes everything better, and nothing hits harder than a good wheel of brie (and don't even get me started on cheese plates). Unfortunately for my taste buds, cheese has become demonized in the health world. Nutritionist after nutritionist recommends cutting out all dairy, and the war on fats turned cheese into a no-go. But is it really all that bad? Read on for ways cheese can actually be healthy, and the most nutritious options available. Your pizza margherita cravings will be pleased. Say cheese!
Once and for all: is cheese good or bad for you?
Bottom line, we don't need to (and shouldn't) be demonizing or taking out entire genres of foods. Instead, it's about identifying how your body reacts and choosing the best options. While a lot of health experts believe cutting out all dairy is a good idea (either for the environment, for the sake of animals, or for health), turn internally to identify what's the best lifestyle and diet for you. If your body feels sluggish, sick, or different after eating dairy, than by all means, consider limiting cheese. But if your body feels good after eating cheese and doesn't have a sensitivity, cheese can be an amazing source for many nutrients, and it's possible to be both compassionate and health-conscious when buying.
To shop for dairy compassionately, buy local or do your research to learn about the treatment of animals at the farm your cheese comes from. Because cheese can have so many added chemicals and toxins, it's crucial to buy certified organic, raw, and from grass-fed animals. Yes, this means that it might be pricier, but it is well worth it (if only you saw what goes into non-organic cheese!). While "raw" is rarer to find, it's worth doing your research. Pasteurization has been proven to reduce vitamins, proteins, and enzyme levels. Raw cheese also has good-for-the-gut bacteria that is removed when pasteurized.
Healthiest Cheese Options:
Ricotta Cheese
My personal favorite for topping a pizza, ricotta is considered a "fresher" cheese since it's not aged. Plus, you can find ricotta made with sheep or goat milk so it's easier to digest than cow's milk varieties. It's a good source of healthy fatty acids like omega-3, as well as zinc, calcium, vitamin A, and protein, and tastes bomb with a little pesto and artichoke on a cauliflower pizza crust *chef's kiss*.
Goat Cheese
Goat milk is arguably more nutritious than cow's milk, thanks to a better bioavailability of minerals like calcium and iron (meaning its easier for the body to actually absorb the nutrients). Since goat cheese doesn't have the same compounds from cow's milk that is known to be more difficult to digest, you might feel better after eating goat cheese than cheese that comes from cows. It's high in vitamin A, vitamin B2 + B3, calcium, phosphorus, and magnesium. Goat’s milk also contains more medium-chain fatty acids than cow’s milk, which are rapidly broken down and absorbed by the body (and less likely to be stored as fat). Certain types of goat cheese (like unpasteurized) even contain probiotics.
Feta Cheese
There's a reason the Mediterranean Diet is known for longevity. Feta cheese is high in riboflavin, which helps the body to maintain energy levels. It also acts as an antioxidant to fights off free radicals that can cause cellular damage. Plus, it's high in vitamin B12 (which many vegetarians can be deficient in), selenium, and calcium. Try it in salads, on pastas, or as a topping for casseroles and veggie dishes. Roasted vegetables with a little feta cheese crumbled on top and gently melted is heaven. Trust.
Cottage Cheese
Beloved by health nuts and fitness gurus alike, cottage cheese is a great source of protein and contains a lot of healthy fats. It can also help regulate blood pressure and might even help prevent certain cancers. Look for brands that include fermented or live cultures (AKA probiotics) to get an extra dose of gut health and help the cow's milk enzymes digest better. Try it with some berries as a delicious snack or breakfast, or even sneak it into pancakes or baked goods for some extra protein and calcium for your picky eaters (even if "picky eaters" means you).
Pecorino Romano Cheese
Made from sheep milk, Pecorino Romano serves as a great alternative to parmesan because it has the same sharp flavor and harder texture, but higher in nutrients. Sheep's milk is richer in protein than both goat's milk and cow's milk, while still being high in calcium and vitamin A like other cheeses. It also doesn't contain lactose, which is typically the reason dairy is difficult to digest for many people. Pecorino Romano also contains important immuno-stimulant, anti-tumor, antioxidant, and anti-diabetic properties.
Other Tips for Healthy Digesting:
Incorporate principles of food combining
According to the Ayurvedic practice of food combining, certain foods pair well with other foods, and won't digest well (or be internalized by the body) if paired with certain foods. If food pairings are incompatible, it could result in a sluggish or sick feeling. If you don't feel great after eating cheese, try to switch up when and how you're eating it to see if that solves the problem. Avoid eating with beans, eggs, hot drinks, yogurt, or nightshades like tomato, potatoes, and eggplants. Instead, try eating cheese as a snack on its own or with non-starchy vegetables.
Try a digestive enzyme
Bottom line, you have to listen to your body to identify how it reacts. If cheese doesn't make you feel good, that's probably a sign it's not doing good things to your body. However, restriction or elimination is never a way of life, so when you do want to indulge in something cheesy and delicious, taking digestive enzymes can help your body digest the enzymes in dairy that might be bothering your stomach. Try drinking apple cider vinegar diluted in water beforehand to stimulate your own digestive enzymes, chew thoroughly (saliva contains digestive enzymes as well), and then take supplemented digestive enzymes after the meal. I love Love Wellness' Bye Bye Bloat or The Confidence Co.
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