According To a Dietitian, The Five Best Low-Fat Cheeses

Can a diet low in saturated fat allow you to consume cheese?

It simply is not possible to live your life without enjoying a sharp Cheddar or a creamy Brie if you are a cheese lover. It's easy to see why so many people adore this classic dairy food, with its distinctive flavor, craveable consistency, and satiating melting effect on pizza or pasta.

However, suppose you are managing diabetes, heart disease, or any other condition that necessitates a reduction in your intake of saturated fat. If that is the case, you might wonder if you can eat cheese without sacrificing your health goals. Saturated fat, a type of fat that, when consumed in excess, is linked to some unfavorable health outcomes like elevated LDL ("bad") cholesterol, can also be found in large quantities in many varieties of cheese. Despite the fact that cheese is loaded with important nutrients that support our overall health, such as calcium and protein.

According to the Dietary Guidelines for Americans for 2020–2025, saturated fat should account for no more than 15% of a person's daily calorie intake. Additionally, the American Heart Association recommends that individuals adhere to a threshold that is even lower, limiting saturated fat intake to 8% to 10% of calorie intake.

or individuals who consume approximately 3,000 calories per day, the AHA recommends that no more than 130 calories come from saturated fat. This amount corresponds to approximately 16 grams of saturated fat per day.

Can you consume cheese while limiting your intake of saturated fat?

According to AHA guidelines, varieties of cheese such as Cheddar, Muenster, and blue contain well over 8 grams of saturated fat per ounce, or approximately 45% of the daily allowance of this nutrient. However, if you eat your cheese in moderation and as part of a well-balanced and healthy diet, you don't have to eliminate it from your heart-healthy or diabetes-friendly diet.

Cheese was once considered a "bad" food for many people with health issues. However, new research reveals that eating cheese may support heart health due to its calcium, bioactive lipids, and peptides. In fact, data from 2021 that were published in Foods suggest that a more appropriate recommendation is to consume full-fat dairy foods in moderation as part of a healthy lifestyle rather than avoiding dairy-fat sources like cheese.

Just keep in mind that, regardless of the amount of saturated fat in the cheese, many varieties contain a lot of sodium. In order to avoid adverse health outcomes, sodium consumption may need to be restricted for individuals with diabetes, high blood pressure, and kidney disease.

 

But if you want to stick with foods low in saturated fat, here are six to have on hand for when you want cheese again.

Best Cheeses with Little Fat

Swiss Cheese Without Fat

As the name suggests, fat-free Swiss cheese has no fat at all. This type of cheese typically has fewer calories than its full-fat counterpart due to the absence of fat. Just keep in mind that this type of cheese may not melt as well as the original because it lacks fat. If you want it to melt, you should stick with the original. Fat-free Swiss cheese, on the other hand, can serve the same purpose for a simple snack or quick sandwich addition.

2 Percent Milkfat Cottage Cheese

Cottage cheese can be a great addition to fruit salads, pasta dishes, and even baked potatoes. It can also be used as a topping on potatoes. Additionally, it can be a welcome addition to the diet for cheese lovers who want to reduce their intake of saturated fat. The USDA states that one serving of this cheese, which weighs 100 grams and is about 3.5 ounces, has slightly more than 1 gram of saturated fat.

Ricotta Cheese Made Part-Skim

Part-skim ricotta cheese is perfect for adding a creamy flavor to a variety of dishes. This cheese can be just as satisfying as cheeses that are equally delicious but contain significantly more saturated fat because it has smaller curds than cottage cheese and a fresh, cheesy flavor. According to the USDA, one ounce of part-skim ricotta cheese contains 1.4 grams of saturated fat. This low-fat cheese can be enjoyed in two delicious ways: in our Ricotta & Yogurt Parfait and on our Cannellini Bean & Herbed Ricotta Toast.

Mozzarella Sliced in Part

Part-skim mozzarella is still delicious to eat and has less saturated fat than full-fat mozzarella because it is made with milk that has been partially skimmed of its fat. It is possible to use part-skim mozzarella to make homemade pizza or a cheesy egg dish because it typically melts well. Part-skim mozzarella cheese, which has 2.8 grams of saturated fat per ounce, is a better option for individuals who are trying to limit their intake of this fat. Try Air-Fryer Mozzarella Sticks or part-skim mozzarella cheese in a Cheesy Spinach-Zucchini Lasagna.

Cheese from Neuchâtel

Neufchâtel cheese, which is a soft and spreadable cheese, can be a good alternative to cream cheese, which has more fat, for people who are watching their saturated fat intake. This cheese has 3.6 grams of saturated fat per ounce, whereas regular cream cheese has 5.1 grams per ounce. Neufchâtel cheese can be used in many recipes that normally call for cream cheese.

The Conclusion

Know that you can still indulge in your favorite dairy foods while adhering to your diet goals, even if you are a cheese lover who is trying to reduce your saturated fat intake. You should be fine as long as you choose foods with less saturated fat and eat in moderation. Additionally, if you can't live without cheeses that are typically higher in saturated fat (we're looking at you, Cheddar), looking into alternatives that do not contain dairy may help you satisfy your craving in a way that is low in saturated fat.

Therefore, you are free to enjoy a slice of part-skim mozzarella cheese on your turkey sandwich or spread some Neufchâtel on your whole-grain bagel. Doing so will not completely throw off your diet and will make your meals really fun.