Cheese, it’s probably one of the most popular foods people consume and there are many valid reasons for it. Its unique taste and texture, endless options on how it can be eaten, and the nutritional value makes it a beloved dairy product across the world. But did you know cheese can also be a good addition to your diet if you plan on taking inches off your waist? In fact, there are several options of cheese out there that can help reduce your waistline while satisfying your cravings for cheesy goodness.
We spoke to Saurabh Sethi, MD, MPH, Shannon Ameigh, FNP and Weight Loss Specialist, and Lauren Mahesri, RDN, LD to get their expert insights on which types of cheese are best for a thin waistline. They told us there are 5 specific types of cheeses that you can include in your every day diet that won’t jeopardize your weight loss plans (don’t worry, we included lactose intolerant options too): feta, cottage cheese, parmesan, mozzarella, and goat cheese.
1. Feta Cheese
For many centuries, people residing in the eastern Mediterranean area have been producing a white cheese by mixing goat and sheep milk. Popular in Greek salads, this type of cheese comes packed with benefits for your health.
"Feta cheese is a lower-calorie option that adds flavor to meals without excessive calories," Sethi tells us. Not only is feta low in calories, it's high in protein and calcium and also adds a great twist in salads and other dishes through its tangy and creamy flavor.
2. Cottage Cheese
Another creamy cheese to add to the list is cottage cheese. This type of cheese can be known for its mild flavor and ultra creamy consistency. "It's another excellent choice as it is low in fat and carbohydrates but high in protein. The high protein content can help curb hunger, enhance metabolism, and preserve lean muscle mass, which is important for a slimmer waist," Ameigh says. She also recommends that we "opt for low-fat or non-fat varieties to keep the calorie content in check."
3. Parmesan Cheese
We all love seeing chefs at Italian restaurants grate parmesan cheese onto our pasta while we watch and say 'more, more, more,' but perhaps that may be a good thing as our experts tell us the benefits this type of cheese offers.
Sethi says "parmesan cheese is a low-calorie, low-fat cheese that can be used as a topping without adding substantial calories." This hard and crumbly cheese can be grated or shaved thinly to eat with other healthy snacks, but only in moderation.
"By using a small amount of parmesan to enhance the taste of your dishes, you can satisfy your cravings while keeping portion sizes in check. Grate some parmesan over salads, roasted vegetables, or whole grain pasta for added taste without excessive calories," Ameigh recommends.
4. Mozzarella
Good news for mozzarella lovers! According to Mahersi says this is another great option for those looking to lose weight thanks to its low calorie and sodium content. "Mozzarella is relatively low in calories and sodium compared to most other cheese," she says. Even better if you reach for skim mozzarella, which she says is also very low in saturated fat. "It can help provide a thick and creamy texture, all while being a lower calorie source of protein which makes it great for weight loss," Mahersi says. Yum!
5. Goat cheese
Goat cheese is one of the tastiest, creamiest cheeses out there—so it's a good thing it can also aid weight loss! Like mozzarella, Mahersi says this cheese is relatively now in calories, plus it's "high in protein compared to other cheeses," which means it can help you meet your daily protein intake and keep you fuller longer—an undeniably crucial part of weight loss. "It's also digested easier than cow's milk cheeses, so it's a great option to try for those with sensitive stomachs," she adds. Perfect!
Meal & Snack Options
While there are numerous ways to include these cheeses in your diet, Sethi gives us a few recommended dishes, they include "cottage cheese with fresh berries, feta cheese salad, and parmesan cheese sprinkled over roasted vegetables or whole-grain pasta dishes."
Ameigh leaves us with a delicious feta and spinach stuffed chicken breast recipe that we'll be sure to try: "fill a chicken breast with a mixture of cooked spinach, feta cheese, and herbs. Bake until the chicken is cooked through. Serve it with a side of roasted vegetables for a satisfying and waist-friendly meal."
Lactose-Free Options
For those that are lactose intolerant, Ameigh suggest they opt for dairy-free alternatives and low-lactose cheeses. "Look for plant-based cheeses made from ingredients like nuts (almond, cashew), soy, or coconut," she suggests. These will ensure that they taste almost similar to the traditional cheese and have a comparable texture.
She makes sure to note though that it's important to "ensure that they are fortified with calcium, as dairy-free alternatives may not naturally provide the same calcium content as dairy-based cheeses." Low-lactose level cheese can range from aged cheddar, Swiss, and parmesan cheese.
"These cheeses undergo a fermentation process that reduces lactose content. However, it's essential to note that lactose tolerance varies among individuals, so it's best to experiment and see what works for you," Ameigh states.
The Bottom Line
Overall, cheese can still be a part of your diet if you're looking to trim down your waistline or have other health goals. The nutritional benefits such as protein for feeling full and calcium for bone health can contribute positively to a well-balanced diet plan.
However, it's important to consume it in moderation as some cheeses can have a high number of calories if taken in large quantities.
