DAY 27: The New Superfoods


Cheeses are quite healthy as it is delicious! Studies done showed that cheese lowered bad cholesterol levels and cut the risk of heart disease. These cheeses are all outstanding sources of calcium, which protects against osteoporosis as well as cancer, diabetes and high blood pressure.

They have plenty of protein, that helps regulate blood sugar levels and helps build lean muscle. But there are many kinds of cheeses. The great news is that some of the better kinds with the most healthy and nutritional benefits happen to be the commonly loved ones even with kids. So take out your rolling pin and roll out those dough using almond flour, coconut flour or grated cauliflower, garnish with olive oil, add all your favorite meats and veggies and sprinkle with all these full flavored, mighty, cheesy goodness.

Mozzarella – The pizza topper is also topmost among the better cheeses. Only 1.5 ounces of this delicious melt have 333 milligrams of calcium, which is the highest of all types of cheese.

Gruyere – This aged cheese is rich in butyrate, a fatty acid effective to ward off obesity and to reduce the risk of a type 2 diabetes.

Pecorino Romano – This is made from sheep’s milk and has three to five times the conjugated linoleic acid or CLA found in cow’s cheese. CLA is helpful in reducing body fat, preserving muscle and improving bone density.

Parmesan – Another aged cheese is a protein champion from the world of cheeses. It packs 10 grams per ounce while most cheeses only average six grams per ounce.

Goat – If you are lactose-sensitive, then goat cheese is more digestible and allergenic than other kinds of cheeses, since studies show that it is more similar to human milk than cow’s milk.

Feta – The biting, tangy and tasty Greek cheese favorite is much lower in calories of only 75 per ounce. Thus, it is good for weight control.

Cottage Cheese – Fresh and mild. This milk-curd ranks highest with dieters due to its high protein and low- calorie ratio. Best also for breakfast or dinner appetizers.

Ricotta – Light and creamy. A fresh and unripened formaggio with plenty of protein. This is so great for spreading on almond flour breads and put in between sheets of spinach semolina lasagna.

THE SCIENCE: Lactose Intolerance and Milk Allergy

“ Some people have problems digesting milk. Milk allergy is an adverse reaction to one or more proteins in milk, whereas lactose intolerance is the inability to break down the lactose molecule. These conditions are definitely not the same: allergy or hypersensitivity, is mediated by the immune system, and intolerance is not.

Cow’s milk proteins are the initial foreign proteins fed to many infants, and may provoke an allergic reaction in the immature digestive system. About 2.5 % of children have milk allergy, but most of them outgrow it by age three. It is rare in adults. To determine the presence of milk allergy or any dietary allergy, the suspected food is eliminated from the diet.

If symptoms disappear, the food may be given in gradually increasing amounts until symptoms reappear, thus giving a range in which food may be consumed without adverse effects. Lactose intolerance affects far more people- roughly 65 percent of the world’s population. The others are termed lactose persistent, because they retain the lactase enzyme that splits the lactose molecule into glucose and galactose. Lactose cannot be absorbed by the body unless this split occurs in the small intestine.

If lactase is not present, the lactose moves to the large intestine where bacteria metabolize it, generating uncomfortable gas in the form of carbon dioxide, hydrogen and methane. The lactose also draws water from the intestinal wall causing diarrhea.”

The Science of Cheese. Book by Michael H. Tunick, published by Oxford University Press, pg. 16 On the Other Uses of Milk ( for the processing of cheeses) and pg 17 on Lactose Intolerance and Milk Allergy.”

Written by: Loudette Hizon Guevara


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