Planning your Thanksgiving menu? These 5 cheeses are among the healthiest, according to nutritionists

Cheese please!

As we prepare for Thanksgiving, our national day of gratitude and gluttony, many people are cooking up menus filled with dairy goodness—but how do we do it? whey the scales of health in our favor?

Some cheeses are better for you than others, and choosing the right ones can mean getting a delicious meal while loading up on protein, vitamins and good bacteria.

Many nutritionists say cheese—and any food people enjoy—shouldn’t be off limits.

“We tend to see food as either good for us or bad for us,” Lisa Young, a registered dietitian at New York University and author of “Finally Full, Finally Thin,” previously said. first for The Post.

However, she said, such thinking isn’t necessarily helpful — or, well, healthy. Young notes that cheese “provides protein [and] calcium, so there’s definitely a place in the diet for it,” specifying that aged cheeses help digestion and boost immunity.

Those who consume cheese and full-fat dairy have also been found to reduce their likelihood of developing diabetes or hypertension. A 2020 study – which surveyed more than 145,000 people in 21 countries – found that consuming two daily servings of milk of any type reduced the risk posed by each of the conditions by 11% to 24%.

Research also suggests that eating cheese can lead to a longer and richer life.

Unacceptable. Read on to learn more about the healthiest cheeses to add to your holiday spread.

Curd

Curd is a soft, crisp, soft cheese that has recently experienced a renaissance, popping up on TikTok and being enthusiastically adopted by General Mr as a milk base.

It’s an easy substitute for ricotta, making it a great choice to lighten lasagna or create a high-protein cheesecake.

And health foodies love it because it’s low in fat and high in protein, a combination that preserves muscle mass, keeps you full throughout the day and boosts metabolism through the thermic effect of food (TEF). This means that the body burns more calories digesting protein than fat and carbohydrates.

Casein protein, in particular, has amino acids that help with your appetite, energy, mood, sleep, and immune system.

Plus, the curd process creates bacteria that are good for your gut. No wonder it was named the healthiest cheese by Today.com.

Just a tip: Choose full-fat or low-fat over fat-free. Registered dietitian Julia Zumpano, RD, told the Cleveland Clinic, “Fat-free cottage cheese may seem like a good idea, but it contains less protein and won’t be as satisfying.”

Cheddar

Cheddar cheese, especially aged cheddar, is low in lactose, which means it’s usually easier to digest than other cheeses. It is a boon for parties and dishes that aim to please as many taste buds and gastrointestinal tracts as possible.

Cheddar is full of calcium, B12, selenium, zinc, vitamin A, protein and amino acids like leucine, proven to promote muscle growth and repair.

Include aged cheddar in your broccoli casserole or use a slice to add bite to leftover turkey sandwiches.

parmesan

Parmesan, or formally Parmigiano Reggiano, is a hard Italian cheese with a sharp, salty flavor that, when finely grated, is musky and tastes like a cave of dreams.

Consider grating it into roasted vegetables like Brussels sprouts or potatoes, or use it to top off a simple salad.

This cheese is high in protein and minerals such as calcium, selenium and B12.

According to Health.com, a 1-ounce serving of Parmesan cheese covers 25% of the recommended daily amount of calcium, the mineral that “provides the structure of bones and teeth and is needed for critical processes such as nerve and muscle function and hormone secretion. “

Parmesan is even lower in lactose than aged cheddar, and most people who identify as lactose intolerant can enjoy it. Better yet, because of the salty taste, a little goes a long way.

Despite its clear health benefits, Parmesan has more sodium than other cheeses, and those watching their salt intake should carefully grate, grate, and shave.

Goat cheese

As the name suggests, goat cheese is made from the milk of a nanny goat. Also known as chèvre, goat cheese is high in protein and contains zero carbs, making it a great choice for keto eaters.

While goat cheese is lower in calcium than cow’s milk, it is rich in copper and riboflavin, promoting energy production, metabolic function and neurotransmission.r synthesis.

According to a 2017 study, the oligosaccharides in goat milk provide beneficial bacteria in the gut, protecting the body from disease and inflammation.

It also has slightly less lactose than cow’s milk, and people with lactose intolerance often report that it is easier to digest.

Goat cheese is a great appetizer and a great compliment to blueberry dishes. Versatile, goat cheese can be whipped and sweetened into a delicious dessert.

Fetal

Feta is made from sheep’s milk, and while it is higher in sodium than other cheeses, it is lower in calories.

According to Medical News Today, a single serving of feta provides half of the recommended daily allowance of phosphorus, a mineral essential for bone and tooth health.

Try this viral baked feta pasta or mix feta with herbs to create a delicious dip or combine with roasted garlic and add to mashed potatoes for a nice spin on a starchy item.