What Kind of Cheese Is Clean Eating? A Guide to Healthy Choices

While cheese often gets a bad reputation, research shows that when chosen wisely and consumed in moderation, it can be a nutritious part of a healthy diet, providing protein and calcium. For those following a clean eating philosophy, the key lies in selecting the right types and avoiding heavily processed products.

Quick Summary

For clean eating, prioritize minimally processed cheeses like cottage cheese, feta, fresh mozzarella, and Swiss, which are lower in fat and sodium. Focus on blocks or whole-form cheese, reading labels to avoid additives, and consuming in moderation to enjoy cheese's nutritional benefits.

Key Points

• Embrace whole forms: Choose cheese in blocks or whole-form (like cottage cheese) rather than processed, pre-shredded, or sliced versions to avoid additives.

• Prioritize low-sodium options: Cheeses like Swiss, fresh mozzarella, and low-sodium cottage cheese are excellent choices for managing salt intake without sacrificing flavor.

• Look for high protein: Cottage cheese stands out as a high-protein, low-calorie option that provides a satiating source of casein protein.

• Check for 'live cultures': For an added gut health boost, select fermented cheeses like some types of cottage cheese, feta, or aged hard cheeses that contain live bacteria.

• Practice portion control: As cheese is calorie-dense, enjoying even the healthiest options in moderation is crucial for maintaining a balanced diet.

• Rinse brined cheeses: To reduce the sodium content of brined cheeses like feta, give them a quick rinse under water before adding them to your meal.

The Clean Eating Philosophy and Cheese

Clean eating emphasizes whole, unprocessed or minimally processed foods. When applied to cheese, this means choosing options with few ingredients, lower fat and sodium, and avoiding artificial additives common in processed varieties. Moderation is also key, as even nutritious cheese can be calorie-dense.

Top Choices for Clean Eating Cheese

Several cheeses align with clean eating principles due to their minimal processing and nutritional profiles. Opting for block cheese you shred yourself helps avoid anti-caking agents.

Cottage Cheese

High in protein and lower in calories and saturated fat, cottage cheese is a clean eating favorite. It contains slow-digesting casein protein and can offer probiotics if it has live and active cultures. Choose plain, low-sodium versions without added sugar.

Feta Cheese

This Greek cheese is lower in calories and fat than many alternatives and provides protein, calcium, and probiotics. Rinsing brine-packed feta can reduce its high sodium content. Its strong flavor naturally encourages smaller portions.

Mozzarella

Fresh mozzarella, stored in liquid, is a lower-sodium choice compared to pre-shredded options. Part-skim versions offer protein and calcium with less fat. Like other fermented dairy, it may support gut health.

Swiss Cheese

Known for its low sodium content (around 53mg per ounce), Swiss cheese is a good option for those monitoring salt intake. It's also low in lactose and a source of vitamin B12.

Other Clean Cheeses

• Ricotta: Lower in fat and calories, providing easily digestible whey protein.
• Parmesan: Aged Parmesan is low in lactose and rich in calcium and protein.
• Goat Cheese: Lower in lactose and contains medium-chain fatty acids that are easier for some to digest.

Cheeses to Approach with Caution

Certain cheeses should be limited or avoided due to high sodium, saturated fat, or additives. These include processed slices, pre-shredded cheeses with anti-caking agents, and highly processed cheese spreads.

How to Choose Clean Cheese at the Store

1. Read Ingredients: Look for short lists with milk, cultures, enzymes, and salt.
2. Buy Blocks: Shredding your own avoids anti-caking agents.
3. Consider Fat: Part-skim or low-fat options reduce fat but fat can aid satiety.
4. Compare Sodium: Choose lower-sodium types like Swiss or rinse brined cheeses.

Nutrition Comparison of Clean Cheeses

Typical nutritional values per 1-ounce (28g) serving:

Cheese Type	Calories	Protein (g)	Fat (g)	Sodium (mg)
Low-Fat Cottage (1/2 cup)	90	12	2.5	320
Feta	75	4	6	320
Part-Skim Mozzarella	71	6.5	4.5	150
Swiss	111	8	9	53
Ricotta (whole milk)	42	2	2.9	40
Parmesan	111	10	7	420

Conclusion

By choosing minimally processed options like cottage cheese, feta, fresh mozzarella, and Swiss, and practicing moderation, cheese can be a nutritious part of a clean eating diet. Reading labels and selecting whole-form cheese allows you to enjoy its benefits while adhering to clean eating principles. Balance is key.

For more information on the benefits of clean eating and healthy food choices, visit the Cleveland Clinic Health Essentials website.

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Frequently Asked Questions

Is shredded cheese considered clean eating?

Most pre-shredded cheeses are not considered clean eating because they contain anti-caking agents like cellulose. For a cleaner option, buy a block of cheese and shred it yourself.

Which cheese is best for lactose intolerance on a clean eating diet?

Naturally aged hard cheeses like Parmesan and Swiss, as well as goat cheese, are very low in lactose due to the aging process and fermentation, making them easier to digest for many people with lactose intolerance.

Can I eat cheese every day as part of a clean eating plan?

Yes, eating cheese every day can be part of a healthy diet, provided it's in moderation. Focus on low-fat, low-sodium varieties and balance it with a wide range of other whole foods.

What is a good low-sodium cheese for someone with high blood pressure?

Swiss cheese is one of the lowest-sodium options available, containing significantly less salt than many other cheeses. Fresh mozzarella and low-sodium cottage cheese are also good choices.

Is cheddar cheese clean eating?

Yes, real cheddar cheese from a block can be part of a clean diet. Opt for a naturally aged version to avoid additives. However, be mindful of its higher saturated fat and calorie content compared to softer cheeses.

Do I need to buy organic cheese for clean eating?

Buying organic cheese is not essential but can be a cleaner choice. It's more important to prioritize minimally processed forms and read the ingredient list for any added preservatives or stabilizers.

How can cheese support gut health?

Some fermented cheeses, such as certain Swiss, provolone, and cottage cheese with 'live and active cultures', contain probiotics that can help maintain a healthy gut microbiome.