A Lactose Intolerant’s Guide to Cheese


Feta is a white cheese that originates from Greece. Feta cheesemaking makes use of sheep’s milk. It’s used as a “refreshing sort of cheese,” that means it isn’t melted and never used for baking or cooking. Feta cheese utilization in salads is widespread, and it’s related to olive oil and lemon dressing. It is usually utilized in dips and as a condiment in sandwiches or pizzas. It’s thought of a cultural meals for Greeks and is widespread in Greek gastronomy. Feta cheesemaking dates again to the eighth century BC.

Alternatively, now we have goat cheese to check with feta. Because the title suggests, goat cheese comes from goat milk, and it may be smooth, semisolid, and arduous. Goat cheese can generally have a tart taste because of the vitamins and compounds current in goat’s milk. Goat cheese is most prevalent in France, as it’s a part of the French gastronomy and is famously often known as “Fromage de chèvre.” It’s normally thought of a delicacy and will be consumed uncooked, baked in a pie, added as a topping on pizza, or baked individually. It’s used as an expansion on bread and pairs it with one thing candy resembling honey.

This text will talk about the distinction between feta cheese and goat cheese based on the dietary content material, vitamin content material, mineral content material, well being impacts, and variations and usages.


Can Vegans eat feta cheese?

No, after all not. Conventional feta cheese is a dairy-based product. However we’ll make our plant-based model from tofu so it’s 100% vegan pleasant! It’s an ideal vegan substitute for feta cheese.

All vitamins comparability – uncooked knowledge values

Nutrient Opinion Opinion
Web carbs 4.09g 0.12g
Protein 14.21g 21.58g
Fat 21.28g 29.84g
Carbs 4.09g 0.12g
Energy 264kcal 364kcal
Starch g g
Fructose g g
Sugar 4.09g 0.12g
Fiber 0g 0g
Calcium 493mg 298mg
Iron 0.65mg 1.62mg
Magnesium 19mg 29mg
Phosphorus 337mg 375mg
Potassium 62mg 158mg
Sodium 917mg 415mg
Zinc 2.88mg 0.66mg
Copper 0.032mg 0.564mg
Vitamin A 422IU 1464IU
Vitamin E 0.18mg 0.26mg
Vitamin D 16IU 22IU
Vitamin D 0.4µg 0.5µg
Vitamin C 0mg 0mg
Vitamin B1 0.154mg 0.072mg
Vitamin B2 0.844mg 0.676mg
Vitamin B3 0.991mg 1.148mg
Vitamin B5 0.967mg 0.19mg
Vitamin B6 0.424mg 0.06mg
Folate 32µg 2µg
Vitamin B12 1.69µg 0.22µg
Vitamin Ok 1.8µg 2.5µg
Tryptophan 0.2mg 0.227mg
Threonine 0.637mg 0.805mg
Isoleucine 0.803mg 0.893mg
Leucine 1.395mg 1.861mg
Lysine 1.219mg 1.549mg
Methionine 0.368mg 0.575mg
Phenylalanine 0.675mg 0.859mg
Valine 1.065mg 1.485mg
Histidine 0.397mg 0.589mg
Ldl cholesterol 89mg 79mg
Trans Fats g g
Saturated Fats 14.946g 20.639g
Monounsaturated Fats 4.623g 6.808g
Polyunsaturated fats 0.591g 0.709g

Why is goat milk good for you?

Goat’s milk is excessive in medium-chain fatty acids. That is vital as a result of these should not saved as physique fats and supply an vitality enhance. They’re linked to the prevention of coronary heart illness and the therapy of many intestinal circumstances whereas decreasing your ldl cholesterol and growing ranges of good ldl cholesterol.

Incessantly Requested Questions About Substitutes For Feta Cheese

When you have any inquiries about feta cheese substitutes, you will see that the reply within the following part.

What Is The Distinction Between Feta Cheese And Cheddar Cheese?

In comparison with sharp cheddar cheese, feta cheese incorporates much less fats and energy. Particularly, 1 ounce (28 grams) of feta cheese presents 6 grams of fats and 74 energy. Alternatively, 1 ounce of cheddar cheese has roughly 7 grams of fats and 110 energy.

Does Feta Cheese Comprise Ldl cholesterol?

Sure, feta cheese does comprise ldl cholesterol and different saturated fats, moreover its nutritious sources of calcium and protein.

Can You Soften Feta Cheese On Pizza?

Though feta cheese melts, utilizing it on pizza is just not suggested. In actual fact, mozzarella is taken into account the perfect cheese to soften on pizza, owing to its texture and taste when mixed with the dish.

Can I Substitute Cream Cheese For Feta? Sure, you should use cream cheese as an alternative choice to feta, as cream cheese melts and spreads higher. Feta cheese is most well-liked as a result of it crumbles superbly.

Potential Drawbacks Of Feta Cheese

Regardless of containing numerous useful vitamins, feta cheese has sure drawbacks stemming from the milk sort and the manufacturing methodology employed.

1. Comprise Excessive Lactose Content material

Being an unripened cheese, feta incorporates a really excessive stage of lactose in comparison with different aged cheeses. Thus, folks which might be lactose illiberal ought to keep away from consuming feta cheese.

2. Have Wealthy Quantities Of Sodium

As talked about within the making course of above, the curds are salted. Additionally, throughout the storing course of, the feta cheese blocks should be soaked in salty brine with round 7 % of salt.

Due to this fact, the ultimate product is filled with sodium. It incorporates over 300 mg of sodium in only one ounce of serving. This sodium quantity is equal to round 13 % of your really helpful each day consumption.

Briefly, if you’re delicate to salt and sodium, chorus from utilizing feta cheese. Or, should you should use it, attempt to scale back the salt stage of feta cheese by rinsing it with water fastidiously earlier than consuming.

3. Not Appropriate For Pregnant Girls

Pregnant ladies are really helpful to keep away from having unpasteurized dairy objects to keep away from consuming dangerous micro organism.

Due to this fact, feta cheese created from uncooked and unpasteurized milk shouldn’t be on the meals record of pregnant ladies. It additionally has the next moisture stage, making it riskier to eat than different aged cheeses.

Cheese Is Nonetheless OK for Some Lactose-Illiberal

For some individuals who have decided they’re solely lactose illiberal, cheese can be eaten. It’s because lactose is primarily within the whey, not the curds. When cheese is being made (except some smooth cheeses that comprise whey, like ricotta) the whey (liquid) is discarded and the lactose goes with it.

Is feta cheese fattening?

The consumption of extra energy over time is what results in weight acquire.

It’s because energy that aren’t utilized by your physique as a supply of vitality are saved as fats.

The extra extra energy you eat, the extra weight you acquire, and these energy can come from any sort of meals.

The variety of energy discovered in several meals varies largely.

These which might be primarily made up of water (which has 0 energy), like vegetables and fruit are typically low in energy.

Conversely, meals which might be excessive in fats, resembling nuts, seeds and cheese are typically excessive in energy.

Certainly, feta cheese is a excessive calorie meals. For instance, a one cup serving has virtually 400 energy. As a comparability, one cup of spinach has solely 7 energy! It’s due to this fact a lot simpler to achieve weight by consuming feta cheese than it’s spinach.

The variety of energy that an individual must eat to be able to acquire weight depends upon their age, gender, weight, top and the way lively they’re.

You should utilize the calculator under to get a tough estimation of what number of energy you have to be consuming.

Gender Age Weight Switch to lbs Top Switch to feet and inches Exercise Stage

This calculator won’t ever present a quantity under 1000 energy per day. Please converse to a certified well being skilled earlier than making an attempt to eat lower than that.

For instance, a 35 yr outdated woman who weighs 65 kg, is 170 cm tall and workouts 4 instances per week might want to eat upwards of 2200 energy to be able to begin gaining weight.

Supplied that feta cheese is eaten in small quantities, it is not going to end in weight acquire. Consuming one or two wedges a day is completely effective. Nonetheless consuming two cups each day, on prime of your different meals will most probably result in weight acquire.

The Lactose Intolerance Food regimen

Previously, it's been normal follow for folks with lactose intolerance to keep away from all dairy merchandise.

However specialists now suggest that you just preserve some cheese, yogurt, and even milk in your weight loss plan.

Should you do eat a dairy product, strive to take action with different meals, as this helps to decelerate digestion, giving your physique extra time to interrupt down the lactose.

It's additionally essential to be sure you keep a nutritionally well-balanced weight loss plan.

Milk incorporates quite a few important vitamins, together with calcium, protein, and nutritional vitamins A, B12, and D.

Due to this fact, it’s best to ensure to complement your weight loss plan with meals enriched with these vitamins — particularly calcium and vitamin D — should you're on a lactose free-diet.

With out sufficient calcium or vitamin D, it’s possible you’ll develop osteoporosis late in life, a medical situation through which your bones turn into brittle and fragile.

To keep up wholesome bones, kids and adults require 1000 to 1300 milligrams of calcium and 600 to 800 worldwide models of vitamin D every day, relying on age and intercourse.

There are a number of "lactose-free" merchandise which might be sources of calcium and/or vitamin D:

  • Soy, almond, rice, and coconut milk
  • Sardines
  • Salmon
  • Collard greens
  • Kale
  • Broccoli
  • Spinach
  • Fatty fish (tuna, mackerel, and salmon)
  • Fish liver oil
  • Calcium-fortified orange juice
  • Almonds

Vitamin D can be obtained by solar publicity.

Should you’re involved you aren’t getting sufficient quantities of calcium, vitamin D, and different important vitamins present in dairy, discuss to your physician or work with a registered dietitian.

Dietary dietary supplements can even provide help to receive the really helpful quantity of vitamins it’s possible you’ll be lacking whereas on a lactose-free weight loss plan.

The quantity of lactose you possibly can tolerate is commonly decided by trial and error, however virtually everybody — no matter whether or not or not they’re lactose illiberal — must preserve dairy proteins in examine.

These methods might help you handle dairy in your weight loss plan:

  • Attempt dividing your each day lactose consumption into four-ounce to eight-ounce servings and spacing them out throughout the day.
  • Strong meals slows down emptying of the abdomen and permits further time for lactase to interrupt down lactose. For instance, have a small glass of milk together with a full lunch.
  • Lactase tablets assist digest lactose and can be found over-the-counter. It’s also possible to choose to drink a model of milk that incorporates pre-digested lactose, resembling Lactaid.
  • Yogurt with stay and lively cultures is low in lactose and will not offer you any issues. The bacterial cultures in yogurt pre-digest lactose, making it an appropriate meals for many individuals with lactose intolerance.

The extra dairy protein you eradicate, the extra you should add in dairy-free meals which might be wealthy in calcium and different vitamins.

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