High Protein Cheeses: A Complete Guide!

The whole of America craves cheese, irrespective of age. You cannot resist a yummy cheesecake, your favorite Pizza, salads, pasta, a cheese Fondue, soups… All are complete only if added with cheese. What about the health value of cheese? What about the protein content? Which cheese should do you prefer for a high-protein diet? Here is a complete guide. 

What Are the Best High-Protein Cheese?

It may solve most of your queries. We all know that is it a highly nutritious food item. Just one ounce of hard cheese contains 120 calories, 8 grams of protein, 6 grams of fat (saturated), and 180 mg of calcium.

We have almost 600 varieties of cheese available in the market with different tastes, colors, and textures. All of them differ in content too. Cheese is considered the most accepted dairy food that gets along with many of your regular dishes. 

Have you ever wondered about the protein content of the cheeses that you consume regularly? We all believe that low-fat cheese is rich in protein.  But, the thing is each variety of cheese is unique and has different nutritional content.

Is Cheese A Good Source Of Protein? 

Dietitians, as well as nutritionists, consider cheese a good source of protein rather than a source of carbohydrates. A serving of cheese contains less than one gram of carbs. Both protein and carbs along with fat are macronutrients that are necessary for our survival. Carbohydrate is the immediate source of energy. Do you know which are the best High Protein Cheeses?

It easily breaks down and helps in energy production. Cheese stands for proteins rather than carbs. Consuming a prescribed quantity of cheese when you wanted to snack can be a better or healthier option. You will be provided with fresh energy once you are given cheese. 

Cheese is a dairy product that is considered to be whole food. It has protein, vitamin A, vitamin B-12, vitamin K, zinc, calcium, and vitamin D in it. The quantity of these nutrients differs as per the variety. If you start numbering the health benefits of rich, creamy cheese, there are a lot. 

The potential benefits of consuming fresh chees include improved bone and dental health, blood pressure regulation, improved gut health, healthy weight gain, and cell repair.

It may provide us with adverse effects when consumed excessively. Eating too much may result in high cholesterol, blood pressure, and cardiovascular diseases. People with lactose intolerance may have health problems like diarrhea, nausea or vomiting, abdominal pain, bloating, and gas trouble. 

What Types Of Protein Are In Cheese? 

Cheese is a rich source of protein. So it is known as High Protein Cheeses. There are mainly two types of proteins in cheese – Casein protein and whey protein. Casein protein which is the major component is milk is slow digesting, whereas whey protein digests very fast. The hardness of the protein is proportionate to the casein content. 

? Casein Protein

Casein protein is one of the main components of dairy products, especially cheese. Among all the 1000+ varieties, cheddar cheese is the richest in Casein protein. It has 7 times more than other cheese types. There are numerous health benefits casein protein can provide us including muscle building and appetite reduction. Casein proteins are also rich in calcium. It is very beneficial to consume casein-rich food after your workout. Casein protein also has bioactive peptides that help to lower blood pressure. 

? Whey Protein

Whey protein is another common type of protein that can be seen in cheese. Ricotta cheese is high in Whey protein. Whey protein is a kind of watery substance. Ricotta cheese is having whey protein because of its moist nature. Other cheeses lose whey protein when the water content is removed. Whey protein also promotes muscle building and strengthening. It lowers blood pressure and is good for type 2 diabetes. Whey protein also acts as an anti-inflammatory agent and helps reduce the symptoms of inflammatory bowel disease. 

How Much Protein Do I Need? 

Proteins are the building blocks of the human body. It builds muscles, organs, tendons, and hormones. We usually relate protein with muscle gain. Apart from muscle gain and body building protein is an essential macronutrient needed for the human body. 

According to health experts and nutritionists, a healthy adult should consume 0.8 grams of protein for each kilogram of his own body weight. The need for protein varies according to age. Children of 4 to 9 need almost 19 grams of protein a day. Boys aged 9 to 13 need to be supplied with 52b grams of proteins and girls with 46 grams. As protein help, the growth process, deficiency in kids may affect them. 

There is much fake information on protein supply. We consider proteins as scary things that affect our kidneys and liver. The fact is that only those who have a history of liver or kidney problems should prevent themselves from protein intake. Anyway, as we all know excess intake is not good. Excess protein in the body may affect you in many ways. It can be a reason for weight gain, bad breath, digestive issues, diarrhea, dehydration, heart problems, many types of cancers, dehydration, and kidney or liver damage. 

Along with cheese food items like soy, nuts, seeds, beans, chicken, egg whites, fish, beef, and pork are also considered good sources of protein. 

A pregnant woman needs more protein for the well-being of both mother and baby. 

Can I Eat Cheese On A High-protein Diet?

The need for protein is different in different individuals. Adult women, adult men, children of different ages, pregnant women… need is always different. But, being an essential macronutrient that supports growth and stamina, it is compulsory for everyone to be supplied with a sufficient amount of proteins as per their age and health condition on a regular basis.

There are many food items that can be included in the need for a high-protein diet. Cheese is the most important and rich source of protein as it is a whole food. Here is the list of other food items that can be included in a high-protein diet. 

Cheese: Cheese is an excellent source of protein. Eating an adequate source of protein help weight loss prevents heart diseases, and improves bone and muscle strength. 

Eggs: Eggs are an essential part of a high-protein diet as the protein content gets absorbed easily. Eggs also supplement vitamins, minerals, healthy fats, and antioxidants. 

Almonds: Almonds are another healthy source of protein. They are rich in fiber, vitamin E, manganese, and magnesium. 

Chicken, pork, and beef: These meats also should be included in the high-protein deist in the needed quality as excess may cause fatty liver and many other health problems. 

List Of High Protein Cheeses

There are many types of cheese around the globe. You can see almost 1000+ varieties. Among them, 600 varieties are commonly used in the US. Cheeses differ in color, texture, taste, smell, and also protein content. Here is the list of the most common High Protein Cheeses.

Cottage cheese: The cottage is a yellowish cream that is creamy. We call it cottage cheese as it is mostly produced in villages using leftover milk. It is very healthy as it does not have any additives in it. Cottage cheese is good for tooth and bone health as it is a rich source of calcium and minerals. It regulates blood pressure and prevents cancer. 

Cheddar cheese: Cheddar cheese originated in the Cheddar district of England (Southwestern county of Somerset). It is one of the traditional using cheeses, which are made up of cow’s milk. The firm, crumbly cheese crystals give it a special texture. It contains many essential nutrients and is a rich source of calcium. Cheddar cheese can keep you away from decayed bones or teeth.

Mozzarella cheese: Mozzarella cheese is a soft smooth textured cheese which is originated in Italy. It is initially made from the rich milk of water buffaloes. It has a very small shelf life. This rich source of protein is good for your bones and teeth. There is not much-saturated fat in Mozzarella cheese. It is good for improving your digestion. 

Goat cheese: Goat cheese, originated in the Mediterranean and Middle East areas where there are more goats. The soft but crumbly cheese is a perfect blend for breakfast. Being a good source of selenium, which is a rare mineral, goat cheese is very important. It can prevent cardiovascular diseases and some types of cancers. 

Ricotta cheese: Ricotta cheese is Italian-based cheese that is rich in whey protein. It is made up of sheep’s milk. It is creamy but thick. Like all other cheeses, ricotta cheese is also a rich source of calcium, vitamin A, riboflavin, niacin, vitamin B12, Vitamin K, iodine, phosphorus, selenium, and zinc. It is considered one of the most nutritious cheese varieties. 

Ways You Can Eat Cheese On A High-Protein Diet 

Eating cheese also needs a kind of talent and aesthetic sense. Here are a few ways in which you can consume cheese. 

Snack your cheese: Cheese can be an excellent snack. If you are using cheese without added sugar or any other additives, it can be wonderful healthy food. Adding or mixing cottage cheese with almonds is a great high-protein snack. 

Try cheese recipes: The recipes world is very wide now. You will get the new recipes on a regular basis as there are many new recipe sources online. You can them and have your fresh, energetic, and enthusiastic meal. See that you are not crossing the border of healthy food. 

Sandwiches: Those who love cooking wanted to try new Sandwich varieties regularly it is very interesting. Trying cheeses on them opens another scope for you. You can try almost all the varieties of cheese on your sandwich. The best suitable one is cheddar cheese. 

Salad: There are many salad varieties. Adding different types of cheeses to your salads will be fun and healthy. You can avoid doing cliché salads and try new varieties with salads. Feta cheese is the best-known cheese for salad. 

Pasta: Mozzarella cheese is the best cheese that can be added to your pasta. Being a food item that is everybody’s favorite, we all love to consume Pasta. Trying different pasta dishes with cheese can be fun. 

Soup: Cheddar cheese works well with soups. You can use them as toppings for your soups. Cheese helps to thicken your soup and give it a wonderful texture. 

Cheeses To Avoid 

Cheese cannot match all your health conditions. There are types of cheese that you have to avoid during certain health conditions. 

It is advised to avoid mozzarella cheese if your cholesterol level is high. The cheese may add to the level and put you in trouble. Those who are diabetic should avoid salty cheese such as feta and halloumi. It worsens your condition and may lead to complications. It is also good to avoid cheeses like Brie or Camembert, cottage cheese, and mozzarella when you have digestive issues. These cheeses are high in lactose and lactose can out your digestive process upside down. 

Things To Keep In Mind While Having Protein Cheeses

Here are a few things that we should consider while having cheese. Cheese is very nutritious and at the same time, excess consumption can have negative effects. 

How Much Is Too Much?

According to health as well as nutrition experts, it is recommended to set the quantity of cheese that you consume a day according to your age and health condition. A healthy individual can have around 40 grams of cheese a day. If the adult is pregnant this is one of the most recommended food items. But see that you are not exceeding 45 grams. Children love cheese. It is recommended to have moderate cheese consumption as overconsumption may lead to obesity. Never allow your kids to eat more than 200 grams of cheese a day. 

What Happens If You Eat Too Much Cheese?

Eating too much cheese is not good for you. As it contains lactose, it may cause digestive problems, bloating, constipation, or diarrhea. Long-term problems of overconsumption of cheese include obesity, blood pressure, and kidney or liver disorders.

What Happens If You Eat Too Much Protein? 

Like all other macronutrients, protein cannot also be excess in the human body. Here are a few health issues that can be caused by eating too much protein. Protein is the most effective body-building macronutrient. It helps in the muscle building as well as strengthening. A high protein diet, if it goes into excess may cause weight gain and result in obesity. Kidney stones can be formed by combining uric acid and protein. Those who are consuming excess protein are at high risk. It may also result in bad breath, constipation, other digestive problems, and dehydration. Excess protein consumption may also increase the risk of cancer and kidney as well as liver problems. 

Summary

Cheese is a dairy product with almost all the essential nutrients. A portion of cheese contains protein, sodium, potassium, carbohydrates, calcium, vitamin C, iron, vitamin B6, and magnesium which are essential for providing energy, bodybuilding, and immunity. There are around 1000+ cheese varieties.

Some of them are excessively rich in protein and some others are moderate. High protein cheese like cottage cheese and mozzarella cheese are best suitable for those who are undergoing a protein diet.

Cheese is the best snacking option, but everyone cannot enjoy eating cheese raw. It can be added to your salads, pizzas, and sandwiches. Excess cheese consumption may lead to severe health issues such as obesity, kidney stone, liver problems, kidney dysfunction, heart diseases, cancers, and all. It is important to be moderate. 

FAQs 

Can cheese cause allergy?

Cheese can be allergic for those who are allergic to milk or dairy products. The allergic reactions can be causing hives, digestive problems, vomiting, and diarrhea. 

Which is healthier, cow cheese or goat cheese? 

The nutritional content of each type of cheese is different. It is not easy to compare them. Anyhow, goat cheese is considered to be more nutritious as goat milk is dense with nutrients. 

Can I eat cheese if I am diabetic?

You can eat cheese even if you are diabetic but in a prescribed quantity. You cannot overeat. Being a rich nutritional source, cheese can be added to the diet. 

Which cheese is highest in protein? 

Parmesan cheese is the highest protein-rich cheese. It has 35.1g of protein and 28.8g of fat. 

Which cheese varieties I should opt for a protein diet?

If you are following a protein diet, you can opt for blue Cheese, parmesan cheese, mozzarella cheese, feta Cheese, cottage Cheese, and Ricotta Cheese.