Cheese is the breakfast of choice for many people trying to lose weight, and it is also a healthy food recommended by nutritionists! However, don’t think that just because the packaging label says “low-fat” means it is definitely low in sugar, or else you will fall into the trap of cheese for weight loss! So which one is more ideal to choose: full-fat, low-fat, or fat-free cheese? This time, we have invited nutritionist Xie Shimin to help us break down the pitfalls of cheese for weight loss and recommend 3 healthy cheese recipes!
//What is the nutritional value of cheese?//
Cheese is rich in protein, zinc, and vitamin B12. Additionally, cheese is an excellent source of calcium, just like milk, which helps maintain healthy bones and teeth, as well as aids in blood clotting and nerve transmission. Furthermore, some types of cheese contain probiotics, which help maintain digestive health, enhance immune function, resist infections, and prevent diseases.
//Full-fat, low-fat, or fat-free cheese, which one should you choose?//
The main difference between full-fat, low-fat, and skim milk cheese is the content of fat and calories. Full-fat cheese is made from whole milk, and although it has higher protein and calcium content, its fat content is higher than that of skim and low-fat cheese. Long-term consumption of high-fat foods can lead to obesity issues. Therefore, if you want to maintain good health, it is recommended to choose low-fat or skim milk cheese.
//Which one should you choose, Greek yogurt or traditional yogurt?//
The difference between Greek yogurt and regular yogurt lies in the final processing step. In the production of Greek yogurt, whey and other liquids are filtered out, resulting in a thicker, creamier texture and higher protein content. Regular yogurt, on the other hand, does not undergo filtration, so compared to Greek yogurt, it has a thinner texture and relatively lower protein content. Additionally, Greek-style yogurt is made to imitate Greek yogurt by adding protein powder and thickening agents to regular yogurt, making it thicker.
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//Is low-fat cheese always healthy?//
Low fat does not mean low sugar, and low sugar does not mean low fat. Some low fat or fat-free cheeses add a lot of sugar to compensate for taste. Excessive sugar intake can lead to obesity, weight gain, and an increased risk of diseases such as heart disease and type 2 diabetes. Additionally, there are many different types of cheese with varying levels of fat content. Some low sugar cheeses may have higher levels of saturated fat compared to low fat or fat-free cheeses. Consuming too much saturated fat can raise total cholesterol and “bad” cholesterol levels, increasing the risk of heart disease. Therefore, it is recommended to carefully read the nutrition labels when purchasing cheese and choose low sugar (containing no more than 5 grams of sugar per 100 grams) and low fat cheese.
//Can you eat cheese if you have lactose intolerance?//
The process of making cheese involves adding lactic acid bacteria to sterilized milk. During the fermentation process, lactose is converted into lactic acid. Therefore, individuals with a high tolerance for lactose intolerance can choose to consume cheese. On the other hand, for individuals who are lactose intolerant, it is recommended to choose lactose-free cheese. In addition, some lactose intolerant individuals who follow a vegan diet may choose plant-based cheese. However, in reality, most plant-based cheese is primarily made from soy, almonds, and coconuts, which have relatively high saturated fat content. Excessive intake of saturated fat can increase the risk of cardiovascular disease, so it is recommended to choose unsweetened plant-based milk instead. However, everyone’s reactions are different, so it is advisable to choose suitable products based on one’s own tolerance level.
Nutritionist Recommended Healthy Yogurt Recipes
| 香草三文魚配乳酪醬 | 迷你乳酪藍莓餡餅 | 栗米蛋沙律醬 |
| 材料： 三文魚柳 1件 三文魚醃料: 鹽 半茶匙 香草碎 1茶匙 黑胡椒 2茶匙 乳酪醬材料： 脫脂希臘乳酪 2湯匙 羅勒葉 3片 黑胡椒 少量 | 材料： 維多麥 2片 脫脂希臘乳酪 1 茶匙 糖 少量 檸檬皮 2茶匙 檸檬汁 1茶匙 藍莓 適量 | 材料: 栗米粒 半碗 低脂乳酪 120g 雞蛋 3隻 鹽 少許 黑胡椒 少許 |
| 做法： 1. 將醃料均勻抹在三文魚兩面，然後放入雪櫃醃1小時。 2. 解凍三文魚，然後燒熱鑊，放入三文魚。煎至兩面金黃色。 3. 製作乳酪醬作調味即可。 | 做法： 1. 將乳酪、糖、檸檬汁和果皮混合，攪拌均勻。 2. 維多麥切半備用。 3. 在維多麥上加入乳酪和黑莓，即可。 | 做法: 1. 雞蛋和栗米粒加入水烚熟，撈起備用。 2. 把烚蛋壓碎，之後把栗米粒和低脂乳酪加入碗中均勻。 3. 依照個人喜好加入調味料，即可。 |
Learn more: Kirby Tse – Accredited Nutritionist (Hong Kong Nutritionist Association)
“Home Nutrition Center” nutritionist, Bachelor of Food and Nutritional Sciences from the Chinese University of Hong Kong. Specializes in designing simple and delicious slimming nutrition menus according to the busy lifestyle of Hong Kong people.
