Which cheeses to avoid? What cheeses to eat to stay fit and healthy?

Cheese is one of the most popular and delicious foods in the world. It is a product that is not only suitable for raclette and fondue evenings, but also for pizzas and various salads. However, there are cheeses that are not good for your health. That is why our editorial staff devoted this article to the correct choice of this beloved product. Find out which cheeses to avoid in the following lines.

There are many cheeses that are best eaten in moderation and others that are best never tasted.


This soft, creamy cheese should only be eaten sparingly. Camembert is very high in fat. It contains about 23% fat, of which 14% is saturated fat. This cheese is also quite high in salt, with no less than 1.5 grams of sodium per 100 grams of cheese. That said, take into account that it is not necessary to completely eliminate this cheese from your diet, but be careful not to eat too much of it.

This soft, creamy cheese should only be eaten sparingly


It’s a cheese you really should cut back on, especially if you regularly eat omelettes, sandwiches, or other foods where cheese plays an important role. Why ? Because cheddar is a fatty and salty cheese. For comparison, feta contains 21.3 grams of fat per 100 grams of cheese. Mozzarella, on the other hand, contains 22.3 grams of fat for the same amount of cheese, while Brie contains 27.7 for about 100 grams. And the cheddar? Well, it contains 33.3 grams of fat per 100 grams of cheese. It is therefore more than a third higher in fat than some of the other cheeses.

Cheddar is a fatty and salty cheese

avoid eating cheddar cheese

Which cheeses should you avoid when you have high cholesterol?

Cheese is an excellent source of protein and calcium, but many cheeses are also high in cholesterol and saturated fat. Eating too much cholesterol or saturated fat increases the risk of high LDL cholesterol, high blood pressure, and cardiovascular disease. But while cheese can be part of a healthy, balanced diet, the choice of cheeses and the amount consumed are important. Once again, cheddar and processed cheese topped the list of cheeses with the highest cholesterol, just behind Mexican cheese and cream cheese.

On the other hand, note that cottage cheese and fat-free cheeses are those that contain the least cholesterol per serving. And even whole milk ricotta has half the cholesterol of cheddar. You can’t go wrong choosing low-fat or fat-free cheeses instead of their whole-milk counterparts. Any type of cheese made with skim or whole milk contains significantly less saturated fat and cholesterol.

Fat-free cheeses are the ones that contain the least cholesterol

cottage cheese food to eat after sport

What are the cheeses to avoid during pregnancy?

Pregnant women are more likely than other adults to develop an infection called listeriosis. The latter is caused by the Listeria bacteria found in unpasteurized raw milk and some other foods. Therefore, experts recommend avoiding any cheese or other dairy products made from unpasteurized milk, if you are pregnant. You should stick to pasteurized varieties. Pasteurization is a process of heating food to a certain temperature to kill harmful bacteria. The cheeses you should avoid are:

  • Brie
  • Camembert
  • Feta cheese
  • Roquefort
  • queso fresco
  • white queso
  • Panela

Avoid any cheese or other dairy products made from unpasteurized milk

queso fresco to avoid because of its calorie content

Remember to check labels carefully to see if the cheese in question is made with pasteurized milk. If the packaging is unclear, ask a store employee before buying.

Which cheeses should you avoid when you have high blood pressure?

Be aware that some types of cheese are more likely to raise your blood pressure than others. So consider opting for cheeses that are naturally low in sodium, such as Swiss cheese, which contains 75 milligrams per 30-gram serving. Goat cheese, ricotta and fresh mozzarella are also good variations. Take into account that processed and hard cheeses contain more sodium. Half a cup of cottage cheese contains 455 milligrams of sodium. Remember, when it comes to choosing the best cheese for high blood pressure, it pays to read labels, compare brands, and pay attention to portion sizes.

Although cheese can be a healthy option for your blood pressure if you eat it in moderation, you have to consider how you eat it. Consider pairing small amounts of cheese with foods like fruits, vegetables, and whole grains.

Opt for cheeses that are naturally low in sodium, such as Swiss cheese

healthy swiss cheese

Which cheese to avoid when you have diabetes?

Cheese has a low glycemic index (GI), which means it releases glucose slowly and does not trigger major blood sugar spikes. However, people often consume cheese along with other foods, and some of them can cause blood sugar spikes. Such examples are carbohydrate sources, such as crackers, fruit, or honey on a cheese board. These foods have a direct impact on blood sugar, but pairing them with an appropriate serving of cheese can prolong feelings of fullness and satisfaction. If you are diabetic, you have to check the salt and saturated fat content on the labels. Note that cheeses rich in protein, calcium or other minerals are particularly good for your health. Low-salt varieties of cheese are the healthiest choice you can make.

Certain foods, eaten as side dishes, cause blood sugar spikes

high glycemic index foods to avoid

Which cheeses to avoid when you are on a diet?

If you’re on a diet, consider avoiding the cheeses below.

Blue cheese

Know that blue cheese is one of the cheeses to avoid because of its fat and calorie content. Indeed, it contains 8 grams of fat and 100 calories for a serving of 30 grams.

Goat cheese

As for goat cheese, it contains 103 calories and 9 grams of fat for a serving of 30 grams.

Cream cheese

Cream cheese contains 10 grams of fat and 99 calories for a 30 gram serving.

Avoid cream cheese

cream cheese to be consumed in moderation

Which cheeses to consume when you are on a diet?

But don’t be discouraged, there are cheeses you can eat when you’re dieting to lose weight.

Feta cheese

Traditionally made from sheep’s or goat’s milk, it is low in lactose and relatively low in calories. Feta is rich in calcium, it contains a high amount of probiotics, and it provides immune support elements like selenium and zinc, as well as phosphorus, which helps support bones and teeth.

Feta is low in lactose and relatively low in calories

feta cheese one of the healthiest cheeses

Cottage cheese

It is a cheese that you should include in your diet. It’s low in calories, high in protein and nutrients including folate, calcium, phosphorus and vitamin B12, 59% of the recommended daily value of which can be obtained from a cup of cottage cheese. Since protein makes up more than two-thirds of the calories in cottage cheese, it’s a good food to eat before or after exercise or just when you want to stay full longer.

What are the healthiest cheeses?

While cheese is too often considered unhealthy, there are actually many varieties of cheese that are nutritious and delicious and can be part of a healthy diet. What’s more, cheese is an excellent source of protein, calcium and many other nutrients. Eating cheese may even promote weight loss and help prevent cardiovascular disease and osteoporosis. That said, be aware that some cheeses are more beneficial to health than others. Here are the healthiest cheeses:

  • Mozzarella
  • Blue cheese
  • Feta cheese
  • Cottage cheese
  • Ricotta
  • Parmesan cheese
  • Swiss cheese
  • Goat cheese

Cheese is an excellent source of protein and calcium

eat blue cheese to be healthy

Certain types of cheese should be avoided for good health

which cheeses to avoid to get in shape

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