Cheese is a valuable source of protein and calcium , but many types contain significantly high amounts of saturated fat.
An excessive intake of these elements can contribute to the increase in LDL cholesterol levels and, over time, favor the onset of cardiovascular diseases and excess weight .
Cheese can still be included in a balanced diet, as long as the frequency of consumption and recommended quantities are carefully considered.
The recommended consumption frequency is a maximum of 2-3 times a week (therefore 2-3 portions a week); as regards portions, the SINU (Italian Society of Human Nutrition) sets the LARN (Reference Intake Levels of Nutrients and Energy for the Italian population) as the standard portion , i.e. 100 g for fresh cheeses (≤ 25% fat) and 50 g for all others ( ≥ 25% fat).
We talk about it with Dr. Ilaria Prandoni , nutritional biologist at Humanitas Medical Care .
What is meant by low-fat cheeses?
Low-fat cheeses are those with a lower fat content: a cheese can be defined as such if it has a fat content of less than 25% ( CREA data, Guidelines for a healthy diet ).
According to the latest data from the WHO (World Health Organization), in a balanced diet, the daily percentage of required fats should not exceed 30% of calories consumed.
The fats consumed should be primarily unsaturated, while saturated fat intake should not exceed 10%.
Low-fat cheeses
Among the main classifications, in addition to the type of milk used, a distinction is made between fresh and aged cheeses.
Fresh cheeses , aged for less than 30 days, contain more water than aged cheeses and, consequently, a lower fat concentration. This allows for slightly higher consumption, with the same calorie count.
Lighter options include ricotta (although it is a dairy product and not a cheese), stracchino, mozzarella and crescenza, all of which have a lower fat and salt content than aged cheeses .
Ricotta is among the choices with the lowest fat percentage: buffalo ricotta contains an average of 15–20% fat, while the version made from cow, sheep, or goat milk can have as little as 10% .
Cheeses such as mozzarella , crescenza and stracchino contain around 20–25% fat per 100 grams of product, while robiola can reach up to 30% ( CREA data ).
Cheeses: which ones to choose
Reducing saturated fat in your diet doesn’t mean giving up cheese, but learning to choose and use it wisely. It’s important to consume cheese no more than 2-3 times a week and to consume a modest portion; it shouldn’t be consumed after a meal or as a snack, but as a main course to alternate with other main courses (meat, fish, legumes, etc.). Some suggestions:
- Choose fresh, low-fat cheeses over aged ones. Ricotta or other low-fat fresh cheeses can replace higher-calorie versions in many recipes.
- Check labels. Checking the saturated fat and cholesterol content helps you choose products that are more suitable for a balanced diet.
- Reduce portions. A single thin slice or a small amount grated can be enough to flavor a dish. Using measuring cups or spoons helps avoid overdosing.
- Also choose cheeses with a more intense flavour, which can be used in small quantities.
