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The Role of Cheese in Mediterranean and Other Healthy Diets
The evolution of diet culture has shifted towards prioritising better nutrition over mere weight loss. This shift has led to diverse avenues for positive changes in eating habits, with diets like the Mediterranean Diet gaining popularity. Cheese, when chosen wisely and paired with suitable ingredients, can enhance the nutritional profile of meals, making it a valuable addition to modern diets.
Cheese can be a beneficial part of any diet
Diet culture has evolved greatly over the years and rather than being associated with weight loss, diets today are more skewed towards eating better and improving nutrition. That shift in the mindset of what a diet is has opened up many more avenues for people to make positive changes in their daily eating habits and access diet plans which are more in line with their lifestyles and goals.
One of the most popular existing diets is the Mediterranean Diet, which is derived from the culinary traditions of nations surrounding the Mediterranean Sea. This diet is renowned for its delectable flavours and nutritional benefits. Abundant in fruits, vegetables, and whole grains, it offers a delicious and healthy approach to eating which can be augmented with the addition of the right cheeses.
Cheese Nutrition
“Cheese is a good source of several important nutrients like protein, calcium, phosphorus, and vitamin A. While choosing your cheese make sure to buy as fresh as possible,” says Apoorvi Sethi - Certified Nutritionist, Keto and Intermittent Fasting Coach.
Cheese as an ingredient can also be a nutritious and diet-friendly addition to your life. Fermenting food enables bacteria to flourish and transforms sugars into various beneficial components, enriching the nutritional profile of dairy. The presence of live bacteria in fermented food enhances its health benefits. By consuming probiotic-rich food, you enhance the diversity and abundance of beneficial bacteria in both the small and large intestines, promoting gut health. Therefore, naturally crafted cheese stands as a good choice for nutritious eating. Additionally, dairy, especially cheese and yoghurt, is protein-rich, fostering satiety and enhancing meal enjoyment, making salads and other dishes more satisfying.
Feta cheese can fit in the Mediterranean diet
Modern Diets And Cheese
The most common mistake when eating cheese as part of a healthy diet is pairing it with carbs which results in an overly high-energy diet which is in excess for the modern lifestyle. The Keto diet which is based on reducing carbs, however, tends to send people in the opposite direction and they feel like cheese is a healthier source of fat and tend to overindulge. “Keto diet consists of 75% fats. Cheese becomes an important part of fulfilling the fat macros. However, cheese which is packaged has lots of preservatives. It is best to consume fresh cheese like fresh mozzarella, feta, burrata or mascarpone. Team it up with any low-carb veggies and you have a ketogenic-friendly dish,” recommends Apoorvi Sethi.
A well-balanced diet contains all the necessary food groups, and the Mediterranean diet focuses on plant-forward eating with vegetables, fruits, nuts and seeds plus fish. Dairy in the form of certain hard cheeses like cheddar and fermented cheese also has a role to play. “When we talk of the Mediterranean diet, feta cheese is considered one of the healthiest options. It's lower in calories and saturated fats compared to many other types of cheese. It's a good source of calcium and protein. Additionally, goat cheese, or ricotta, which are lower in saturated fats too can be incorporated. These cheeses can be used in moderation to add flavour to salads, wraps, omelettes, or whole grain/millet dishes, maintaining the diet's emphasis on fresh produce and whole grains while still enjoying the richness of the cheese,” explains Sargam Gupta Msc. in DFSM, PGD in Nutrition & Dietetics, Nutritionist, Health & Wellness.
Apoorvi Sethi’s Nutritionist Recommended Recipes For A Mediterranean Diet
- Feta-Stuffed Peppers with Honey: Stuff mini sweet peppers with creamy feta cheese and drizzle with a touch of honey. Bake until the peppers are tender and the cheese is melted. Garnish with chopped almonds for the crunch.
- Greek-Style Stuffed Zucchini Boats: Hollow out zucchini halves and fill them with a mixture of cooked quinoa, diced tomatoes, chopped olives, crumbled feta cheese, and fresh herbs like parsley or oregano. Bake until the zucchini is tender and the filling is heated through.
- Mediterranean Cheese Board: Create a cheese board featuring a variety of Mediterranean cheeses such as manchego, pecorino, and aged goat cheese. Pair them with honey, figs, dates, nuts, and whole-grain crackers for a sophisticated and satisfying appetiser.
- Ricotta and Herb Stuffed Chicken Breast: Make a flavorful stuffing by mixing ricotta cheese with chopped fresh herbs like basil, thyme, and chives. Spread the mixture onto flattened chicken breasts, roll them up, and bake until cooked through. Serve with a side of roasted vegetables.
- Feta and Watermelon Skewers: Thread cubes of juicy watermelon and chunks of feta cheese onto skewers. Sprinkle with chopped mint and a squeeze of lime juice for a refreshing and unexpected appetiser or snack.
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