I recently attended a friend’s party and picked up what appeared to be just another cheese ball at the snack table, but a good bite of that ball was surprising to have inside: rich, very creamy, and tangy flavor. A bit curious, I asked my friend what cheese they used; it was cheddar cheese there. I couldn’t believe I hadn’t tried it before!
Since then, I sneak cheddar into everything: sandwiches and pasta, even at times in Indian snacks. What makes cheddar even better is that it packs a host of nutritional benefits.
First of all, cheddar or yellow cheese is high in protein that will help one build and repair muscles. And don’t forget that it’s rich in calcium, and it’s just the right thing to have, maintaining healthy bones. One more surprising thing is that this yellow cheese can also be your friend in your weight loss journey!
So, friends, I wish to share the top eight reasons why this cheese should regularly feature in your diet. Here, read on and get to know yourself!
Meet Cheddar: The Cheese Everyone’s Talking About!
Cheddar is a hard, yellowish natural cheese distinguished by sharp and tangy flavors. It originated in the village of Cheddar in England but is now famous all over the world. What I adore about cheddar is how versatile it is: you can melt it into sandwiches, sprinkle it on pasta, or even include it in parathas for a twist.
- Cheddar is a cow milk cheese and picks its characteristic flavor in the aging process. The longer the cheddar is aged, the sharper it will taste, whereas young cheddar tends to be mild and creamy.
- This very versatile cheese is produced in several colors: white to bright orange. Often, the color will depend on whether annatto, a natural coloring, is added to the manufacturing process.
- It’s also full of good things like protein, calcium, and vitamin K2, which makes it a great option for bone health.
- And if you happen to have lactose intolerance, like many of the folk do in India, you are going to be glad aged cheddar has less of this stuff in it.
This cheese easily goes well with everything from healthy Indian snacks to fusion dishes, so it’s a pleasure with our meals.
Say Cheese! The 8 Health Perks Of Cheddar Cheese Are Here!
I was thrilled by its delightful taste when I first discovered Cheddar delight, but more so with the variety of health benefits that come along with it. Let me share a few reasons why this cheese has become a staple in my kitchen!
1. Gives You Protein Power For Muscle Growth
Cheddar or yellow cheese is an excellent source of protein, a vital amino acid mainly required to build up and repair muscles. Actually, there is as much as 7 grams of protein in just 28 grams of cheddar. This protein is important for developing muscles and repairing them during workout days, like mine.
I can remember when I started my fitness journey to try to determine how to include all the protein I needed in my diet. Adding cheddar to meals was a simple decision to help me meet my daily protein needs when making a simple omelet or melted over a veggie dish. It is very easy to add more proteins without much of a hassle to your diet.
2. Rich in Calcium For Strong Bones
Growing up in India, a great part of my diet consisted of a lot of dairy products. I have always known the importance of calcium in my body’s bone health. Cheddar cheese is high in calcium, contributing about 20% of the recommended amount by a single ounce in the diet.
Cheddar, as a calcium-rich food, reportedly reduces osteoporosis risk, particularly among women. Coming from a family where bones always become the issue, at least with my parents, I need to ensure that I take enough calcium.
So, with cheddar in my meals, I know it’s helping my bone health. Sometimes, I allow myself to indulge in cheddar and leafy greens. This way, my body gets something on it to help keep me strong and stable.
3. Provides Essential Vitamins To Body
Cheddar is rich in calcium and protein and full of crucial vitamins A, B12, and riboflavin. Vitamin A helps my eyesight, and B12 keeps me energized and my nerves healthy. I like knowing that every bite of cheddar does its part for my overall health and well-being.
Here’s an amazing fact: this cheese contains vitamin K2, which is essential in calcium metabolism. It utilizes calcium to reduce the risk of cardiovascular diseases and actually helps our body make good use of calcium.
A study found a lower risk of arterial calcification among individuals with a higher K2 intake. I remember reading about this benefit and introducing this vitamin K rich food (Cheddar) into my daily diet, especially during the festive seasons when one tends to overindulge in rich foods. It felt so great knowing that I was making a healthy choice!
4. Cheddar Cheese Benefits Your Oral Health
That’s strange. Really, cheddar is so good for my teeth! This yellow cheese stimulates saliva production to neutralize acids in my mouth while helping keep cavities at bay. Before brushing my teeth after meals, I enjoy a tiny morsel of this cheese for its great taste and oral hygiene-boosting benefits.
5. Supports Gut Health
If you are a fan of gut health (who isn’t?), then you would like to know that there is some good news: several types of aged cheddar contain probiotics that support gut health. Even studies by the National Library Of Medicine say that this yellow cheese is a source of probiotics.
And we know that the good bacteria called probiotics play a major role in gut health and immune functioning. I have had a few tummy aches over the years, and adding cheddar to meals has been a tasty way to boost my gut health without needing supplements!
6. Low In Lactose Content
Aged cheddar is a wonderful alternative for people who are lactose intolerant: naturally lower in lactose. Normally, the aged styles contain less than 0.5 grams of lactose per ounce (28 grams), making it easier for most people to digest.
I had friends who kept away from cheese because of lactose problems; once I introduced them to aged cheddar, they were thrilled about being able to enjoy cheese without discomfort.
7. Cheddar Cheese Helps In Weight Control
Another good thing I experienced when I started consuming this cheese is how it keeps me full. A combination of protein and fat, cheddar is a great snack food.
As stated by Science Direct, people who consume high-protein foods tend to be more often satisfied and, therefore, have lower overall calorie intake.
Many times, I take some cheese cubes with fruits or whole grain crackers. It’s perfect for the mid-afternoon cravings when I want to eat something wonderful yet healthy!
8. Natural Mood Booster
And lastly, let us not forget the cheerfulness that cheese brings to my plate! It has been found that indulging in rich food elicits greater delight and pleasure from a meal.
Cheese supposedly triggers serotonin, the “feel good” hormone. Whether making cheesy parathas or having cheddar on whole grain crackers, the joyful flavor cheers me up and makes my day a little brighter. Hence, it improves my mental health in some way.
And so, here it is! The cheddar cheese diet is deliciously enriching our meals while being nutritionally strong to improve our overall health. Be it over your snacks or complementing your daily meals, I hope you find as much pleasure and benefit in cheddar as I do! But, as it is high in calories and fat, you should consume it in moderation, keeping your health goals in mind.
Cheddar Stats: The Nutritional Breakdown
When I started including cheddar cheese benefits in my meals, I was amazed to learn just how nutrient-dense it is. Here’s a closer look at what one ounce (about 28 grams) of cheddar typically contains, according to the U.S. Department Of Agriculture:
- Calories: 114 Kcals
- Protein: 6.49 gm
- Fat: 9.44 gm
- Carbohydrates: 0.955 gm
- Fiber: 0 gm
- Sugar: 0.136 gm
- Calcium: 201 mg
- Potassium: 21.5 mg
- Sodium: 185 mg
- Phosphorus: 129 mg
- Vitamin K2: 2.44 µg
The fact that cheddar has a lot of nutritious value inspires me to try new recipes. A certain time, I added it to my morning scrambled eggs for a boost in my protein consumption. Believe me, that really changed my breakfast routine. It makes my meals more satisfying, and I end up feeling more energized throughout the day.
I use cheddar with salads, sandwiches, and even roasted veggies. I appreciate each bite of this cheese for weight loss knowing its nutritional profile.
Watch Out! Look For Cheesy Dos And Don’ts!
Let’s talk now about the health benefits of cheddar cheese. A few dos and don’ts of enjoying this great cuisine source will be touched upon here. Knowing how to sensibly include cheddar into your diet may help you continue benefiting from the cheese while steering clear of some pitfalls.
Here is what I’ve learned along the way:
| Cheddar Cheese |
| Do’s | Don’ts |
1. Choose Quality Over Quantity
I always opt for high-quality cheddar (preferably organic or from a local farm) because it offers a richer flavor, letting me enjoy smaller amounts without feeling deprived.
|
1. Overindulge
I’ve learned to avoid excessive consumption; it helps me keep my calorie intake in check to achieve my weight loss goals. So, enjoy it in moderation. |
2. Pair It Wisely
I love pairing cheddar with whole-grain crackers or fresh fruits like apples or pears to add fiber and other nutrients for a balanced snack.
| 2. Skip The Labels
Now, I always check nutrition labels to ensure there are no unwanted preservatives or high sodium levels to ensure I consume only healthy versions of cheddar. |
3. Watch Your Portions
I stick to a serving size of about one ounce (28 grams) to enjoy cheddar guilt-free.
| 3. Ignore Allergies Or Sensitivities
If you have a dairy allergy like a friend of mine, it’s crucial to avoid cheddar altogether. |
4. Consider Lactose Levels
If you’re lactose intolerant, opt for aged cheddar. It is lower in lactose content plus easier to digest.
|
4. Rely Solely On Cheddar Cheese For Nutrients
It should not be your only source of protein or calcium. Focus on a balanced diet that includes leafy greens, legumes, and whole grains.
|
5. Experiment With Recipes
Getting creative with cheddar in recipes has been a game changer for me—think cheesy parathas or baked veggies!
| 5. Forget To Enjoy
Don’t forget to savor the flavor! I always take a moment to appreciate the taste and texture of cheddar in my dishes. |
Therefore, keeping the dos and don’ts in mind, yellow cheese is all about a healthy comeback rather than a health knockdown. It is an affair of quality and mindful eating. Go ahead with that scrumptious cheddar with knowledge and care!
Storing Yellow Cheese Like A Pro: Tips For Freshness
I should say cheddar is an ingredient that has been there with me throughout, but the way it should be kept and handled is what makes it genuinely delicious and healthy. So here are a few things I learned the hard way to keep cheddar fresh and safe. Check them below:
1. Store It Right: To maintain its quality, proper storage is always followed for cheddar cheese. Always store your cheddar in wax paper or parchment paper, which allows it to breathe and keeps it fresh. Then, place it in an airtight container and keep it in the fridge. This helps you keep it far away from drying up and letting its flavor last for weeks.
2. Store It At The Correct Temperature: Cheddar is always to be stored in the refrigerator at a temperature of 34°F-38°F (1°C – 3°C), best in the cheese drawer or a little cooler than the rest. Cheddar is best sliced at room temperature, so I will take it out of the fridge about 30 minutes prior to using it. At this point, the flavors have mellowed and will slice or grate much more easily.
3. Keep Watch For Mold: Cheddar is a pretty hard cheese, but sometimes it does grow mold when it isn’t stored properly. I do not raise an alarm if I see only a little bit of mold on a block of cheddar. I just cut off the spoilt portion by half an inch and consume the rest. Being rather harder in texture, the cheddar does not go bad as fast as some of the softer cheeses, but I always check it before eating.
4. Avoid Freezing It: I learned the hard way that cheddar freezes and worsens its texture! Freezing makes it crumbly and changes its taste, so I wouldn’t freeze it. Instead, I buy cheddar in reasonable quantities so that it remains fresh until consumed. According to the USDA, opened cheddar can last three to four weeks, while unopened cheddar lasts six months.
Serve cheddar at room temperature for the best flavor. Just don’t let it out too long. Discard any portions that have been at room temperature for more than two hours to avoid safety issues.
Creative Ways To Enjoy Cheddar Cheese In Your Diet!
Here comes the most awaited part. How can you enjoy this yellow cheese in the most amazing way? Don’t worry! I am here to tell you some creative and fusion ways to add this lip-smacking cheese to your Indian diet. Have a look:
- Cheese Stuffed Parathas: Add a little cheddar while making aloo or paneer parathas for a delicious, protein-rich twist.
- Veggie Sandwiches: Add a little bit of cheddar to your multigrain veggie grilled sandwich for that extra zing of flavor.
- Cheddar In Dosa: Pour a little cheddar inside your dosa with veggies for cheesy fusion.
- Cheese Bhurji: Add grated Cheddar to your egg or paneer bhurji for more richness.
- Salads: Sprinkle a bit of cheddar on top of your fresh veggie salad to make it more savory.
- Masala Oats: Mix a wee bit of cheddar into your masala oats to make them rich and creamy.
- Cheddar Tikka: Use cheddar cubes while you are preparing the skewers of your veggie or paneer tikka, and make it taste even better.
- Omelette: Quickly add a bit of cheddar to your morning omelet for that cheesy twist.
- Besan or Moong Dal Chilla: Sprinkle cheddar very lightly with cheddar before serving.
- Roasted Veggies: Grate some cheddar over the roasted veggies to make them so savory and gorgeous.
- Whole Grain Crackers: Place a slice of cheddar between two whole grain crackers for a super quick snack.
- Homemade Pasta: Use this cheese rather sparingly in homemade pasta dishes, just as flavorbender additions without overloading on cheese.
- Cheesy Bhel: Sprinkle grated cheddar on your bhel puri for a fun, fusion snack.
Just remember, a little cheddar goes a long way! So, keep in mind the moderation levels or consult a dietitian to understand how to add it to your diet better.
Wrapping It Up: Should Cheddar Cheese Be On Your Plate?
Cheddar is one of those cheeses that I think I cannot do without in my kitchen. Its contribution to protein boosts in my meals or the rich flavor it adds to my favorites makes it easy to understand why cheddar deserves a place in your diet. Still, with everything, moderation is the key.
I have now realized that this cheese is not just calcium and proteins that make my bones strong and my muscles healthy, but it is also fairly loaded with fats and sodium. So, it comes to me in moderation. I love how a little bit can perk up anything- say, in sandwiches or give my parathas a cheesy twist.
If you are confused about adding this yellow cheese to your diet or how much to eat, I suggest you contact our Fitelo experts for a customized diet plan. With their guidance, you can enjoy cheese even while losing weight!
After all, I can add cheddar cheese as a tasty and nutritious supplement to my diet if I don’t forget about balancing it with healthier food choices. Enjoying it mindfully ensures that I get the flavor and the nutrition without overdoing it!
Ankita Transformation With A Fatty Liver Diet – Fitelo
Ankita, a teacher from Delhi, reached out to Fitelo with a concern about extreme weight gain and fatty liver disease. Her first goal was to reduce her weight with home-cooked meals. So, at Fitelo, our dietitians created a customized diet plan for weight loss, considering her choices. And she was able to lose 18.5 kg with just Ghar ka khana. Check out her story:
Frequently Asked Questions
Is Cheddar Cheese Healthy?
This cheese can be healthy to consume if you control the serving portions. It contains a good amount of protein, calcium, and other vital vitamins that help preserve muscle strength, bones, and healthy general wellness. However, it is high in fat and sodium, so small consumption would be appropriate to avoid any negative effects on heart health or weight.
Can We Eat Cheddar Cheese Directly?
Yes, you can eat cheddar on its own! And that’s the best part-they are delicious and quite good to carry as a snack to obtain some protein and calcium. You’ll just need to be careful about portioning as it is high in fat and calories, so a little of it is better to keep it a healthy snack.
Is Cheddar Cheese Good For Weight Loss?
A lot of branched-chain amino acids, such as leucine, are found in cheddar, making it a great protein source. This will cause your body to generate muscle and keep you fuller for a longer period of time. As a result, you will consume less. But there’s even more! If you follow a ketogenic diet or intermittent fasting, this cheese will help you lose the unwanted kilos.
How Much Cheddar Cheese Per Day?
A good amount of cheddar to use each day would be around 28 grams, equivalent to a small matchbox. This size provides enough flavor with nutrients, without calories or fat intake, but if you are concerned about sodium and other specialized diets, you should see your healthcare professional for individualized recommendations.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Kulcha, a mildly leavened flatbread variety, is an invention of…